Broccoli vs. Iceberg Lettuce
Nutrition comparison of Broccoli and Iceberg Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
broccoli
versus
iceberg lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in broccoli and iceberg lettuce:
- Broccoli has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Broccoli is a great source of Vitamin K, calcium and dietary fiber.
- Broccoli is an excellent source of Vitamin C and potassium.
- Iceberg lettuce has 59% less calories than broccoli.
USDA sources for nutritional information: Broccoli (Broccoli, raw) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Iceberg lettuce has 59% less calories than broccoli - iceberg lettuce has 14 calories per 100 grams and broccoli has 34 calories.
For macronutrient ratios, broccoli is heavier in protein, lighter in carbs and similar to iceberg lettuce for fat. Broccoli has a macronutrient ratio of 28:65:7 and for iceberg lettuce, 21:72:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Broccoli | Iceberg Lettuce | |
|---|---|---|
| Protein | 28% | 21% |
| Carbohydrates | 65% | 72% |
| Fat | 7% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Iceberg lettuce and broccoli contain similar amounts of carbs - iceberg lettuce has 3g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.
dietary fiber
Broccoli is a great source of dietary fiber and it has 117% more dietary fiber than iceberg lettuce - iceberg lettuce has 1.2g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.
sugar
Iceberg lettuce and broccoli contain similar amounts of sugar - iceberg lettuce has 2g of sugar per 100 grams and broccoli has 1.7g of sugar.
Protein
protein
Broccoli has 213% more protein than iceberg lettuce - iceberg lettuce has 0.9g of protein per 100 grams and broccoli has 2.8g of protein.
Fat
saturated fat
Both iceberg lettuce and broccoli are low in saturated fat - iceberg lettuce has 0.02g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has 30 times more Vitamin C than iceberg lettuce - iceberg lettuce has 2.8mg of Vitamin C per 100 grams and broccoli has 89.2mg of Vitamin C.
Vitamin A
Iceberg lettuce and broccoli contain similar amounts of Vitamin A - iceberg lettuce has 25ug of Vitamin A per 100 grams and broccoli has 31ug of Vitamin A.
Vitamin E
Iceberg lettuce and broccoli contain similar amounts of Vitamin E - iceberg lettuce has 0.18mg of Vitamin E per 100 grams and broccoli has 0.78mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 322% more Vitamin K than iceberg lettuce - iceberg lettuce has 24.1ug of Vitamin K per 100 grams and broccoli has 101.6ug of Vitamin K.
The B Vitamins
Broccoli has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both broccoli and iceberg lettuce contain significant amounts of thiamin.
| Broccoli | Iceberg Lettuce | |
|---|---|---|
| Thiamin | 0.071 MG | 0.041 MG |
| Riboflavin | 0.117 MG | 0.025 MG |
| Niacin | 0.639 MG | 0.123 MG |
| Pantothenic acid | 0.573 MG | 0.091 MG |
| Vitamin B6 | 0.175 MG | 0.042 MG |
| Folate | 63 UG | 29 UG |
Minerals
calcium
Broccoli is a great source of calcium and it has 161% more calcium than iceberg lettuce - iceberg lettuce has 18mg of calcium per 100 grams and broccoli has 47mg of calcium.
iron
Iceberg lettuce and broccoli contain similar amounts of iron - iceberg lettuce has 0.41mg of iron per 100 grams and broccoli has 0.73mg of iron.
potassium
Broccoli is an excellent source of potassium and it has 124% more potassium than iceberg lettuce - iceberg lettuce has 141mg of potassium per 100 grams and broccoli has 316mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, both broccoli and iceberg lettuce contain small amounts of myricetin.
| Broccoli | Iceberg Lettuce | |
|---|---|---|
| luteolin | 0.8 mg | 0.03 mg |
| kaempferol | 7.84 mg | 0.15 mg |
| myricetin | 0.06 mg | 0.06 mg |
| Quercetin | 3.26 mg | 1.42 mg |
| apigenin | ~ | 0.13 mg |
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both broccoli and iceberg lettuce contain significant amounts of beta-carotene.
| Broccoli | Iceberg Lettuce | |
|---|---|---|
| beta-carotene | 361 UG | 299 UG |
| alpha-carotene | 25 UG | 4 UG |
| lutein + zeaxanthin | 1403 UG | 277 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, iceberg lettuce has more alpha linoleic acid (ALA) than broccoli per 100 grams.
| Broccoli | Iceberg Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.0215 G | 0.052 G |
| Total | 0.0215 G | 0.052 G |
omega 6s
Comparing omega-6 fatty acids, both broccoli and iceberg lettuce contain small amounts of linoleic acid.
| Broccoli | Iceberg Lettuce | |
|---|---|---|
| other omega 6 | 0.006 G | ~ |
| linoleic acid | 0.049 G | 0.021 G |
| Total | 0.055 G | 0.021 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Broccoli (Broccoli, raw) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) .
Broccoli g
()
|
Daily Values (%) |
Iceberg Lettuce g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does iceberg lettuce or broccoli contain more calories in 100 grams?Iceberg lettuce has 60% less calories than broccoli - iceberg lettuce has 14 calories in 100g and broccoli has 34 calories.
Does iceberg lettuce or broccoli have more carbohydrates?
By weight, iceberg lettuce and broccoli contain similar amounts of carbs - iceberg lettuce has 3g of carbs for 100g and broccoli has 6.6g of carbohydrates.
Does iceberg lettuce or broccoli contain more potassium?
Broccoli is a rich source of potassium and it has 120% more potassium than iceberg lettuce - iceberg lettuce has 141mg of potassium in 100 grams and broccoli has 316mg of potassium.