Cabbage vs. Iceberg Lettuce

Nutrition comparison of Cabbage and Iceberg Lettuce


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cabbage versus iceberg lettuce (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in cabbage and iceberg lettuce:

  • Cabbage has more Vitamin B6.
  • Cabbage is a great source of dietary fiber.
  • Cabbage is an excellent source of Vitamin C.
  • Iceberg lettuce has more beta-carotene and lutein + zeaxanthin than cabbage, however, cabbage contains more alpha-carotene than iceberg lettuce.
Detailed nutritional comparison of cabbage and iceberg lettuce is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Cabbage (Cabbage, raw) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) . Have a correction or suggestions? Shoot us an email.


Image of Cabbage src
Image of Iceberg Lettuce src

Calories and Carbs

calories

Iceberg lettuce and cabbage contain similar amounts of calories - iceberg lettuce has 14 calories per 100 grams and cabbage has 25 calories.

For macronutrient ratios, cabbage is lighter in protein, heavier in carbs and similar to iceberg lettuce for fat. Cabbage has a macronutrient ratio of 18:79:3 and for iceberg lettuce, 22:73:6 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cabbage Iceberg Lettuce
Protein 18% 22%
Carbohydrates 79% 73%
Fat 3% 6%
Alcohol ~ ~

carbohydrates

Iceberg lettuce and cabbage contain similar amounts of carbs - iceberg lettuce has 3g of total carbs per 100 grams and cabbage has 5.8g of carbohydrates.

The carbs in iceberg lettuce are made of 62% sugar and 38% dietary fiber, whereas the carbs in cabbage comprise of 56% sugar and 44% dietary fiber.

dietary fiber

Cabbage is a great source of dietary fiber and it has 108% more dietary fiber than iceberg lettuce - iceberg lettuce has 1.2g of dietary fiber per 100 grams and cabbage has 2.5g of dietary fiber.

sugar

Iceberg lettuce and cabbage contain similar amounts of sugar - iceberg lettuce has 2g of sugar per 100 grams and cabbage has 3.2g of sugar.

Protein

protein

Iceberg lettuce and cabbage contain similar amounts of protein - iceberg lettuce has 0.9g of protein per 100 grams and cabbage has 1.3g of protein.

Fat

saturated fat

Both iceberg lettuce and cabbage are low in saturated fat - iceberg lettuce has 0.02g of saturated fat per 100 grams and cabbage has 0.03g of saturated fat.

Vitamins

Vitamin C

Cabbage is an excellent source of Vitamin C and it has 12 times more Vitamin C than iceberg lettuce - iceberg lettuce has 2.8mg of Vitamin C per 100 grams and cabbage has 36.6mg of Vitamin C.

Vitamin A

Iceberg lettuce has 400% more Vitamin A than cabbage - iceberg lettuce has 25ug of Vitamin A per 100 grams and cabbage has 5ug of Vitamin A.

Vitamin E

Iceberg lettuce and cabbage contain similar amounts of Vitamin E - iceberg lettuce has 0.18mg of Vitamin E per 100 grams and cabbage has 0.15mg of Vitamin E.

Vitamin K

Cabbage has 215% more Vitamin K than iceberg lettuce - iceberg lettuce has 24.1ug of Vitamin K per 100 grams and cabbage has 76ug of Vitamin K.

The B Vitamins

Cabbage has more Vitamin B6. Both cabbage and iceberg lettuce contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and folate.

Cabbage Iceberg Lettuce
Thiamin 0.061 MG 0.041 MG
Riboflavin 0.04 MG 0.025 MG
Niacin 0.234 MG 0.123 MG
Pantothenic acid 0.212 MG 0.091 MG
Vitamin B6 0.124 MG 0.042 MG
Folate 43 UG 29 UG

Minerals

calcium

Cabbage has 122% more calcium than iceberg lettuce - iceberg lettuce has 18mg of calcium per 100 grams and cabbage has 40mg of calcium.

iron

Iceberg lettuce and cabbage contain similar amounts of iron - iceberg lettuce has 0.41mg of iron per 100 grams and cabbage has 0.47mg of iron.

potassium

Iceberg lettuce and cabbage contain similar amounts of potassium - iceberg lettuce has 141mg of potassium per 100 grams and cabbage has 170mg 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 cabbage and iceberg lettuce contain small amounts of apigenin, luteolin and kaempferol.

Cabbage Iceberg Lettuce
apigenin 0.08 mg 0.13 mg
luteolin 0.1 mg 0.03 mg
kaempferol 0.18 mg 0.15 mg
Quercetin 0.28 mg 1.42 mg
myricetin ~ 0.06 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, iceberg lettuce has more beta-carotene and lutein + zeaxanthin than cabbage per 100 grams, however, cabbage contains more alpha-carotene than iceberg lettuce per 100 grams.

Cabbage Iceberg Lettuce
beta-carotene 42 UG 299 UG
alpha-carotene 33 UG 4 UG
lutein + zeaxanthin 30 UG 277 UG

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, both cabbage and iceberg lettuce contain small amounts of linoleic acid.

Cabbage Iceberg Lettuce
linoleic acid 0.017 G 0.021 G
Total 0.017 G 0.021 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Cabbage or Iceberg Lettuce .

Note: The specific food items compared are: Cabbage (Cabbage, raw) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) .

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FAQ

Does iceberg lettuce or cabbage contain more calories in 100 grams?
Iceberg lettuce and cabbage contain similar amounts of calories - iceberg lettuce has 14 calories in 100g and cabbage has 25 calories.

Does iceberg lettuce or cabbage have more carbohydrates?
By weight, iceberg lettuce and cabbage contain similar amounts of carbs - iceberg lettuce has 3g of carbs for 100g and cabbage has 5.8g of carbohydrates. the carbs in iceberg lettuce are made of 60% sugar and 40% dietary fiber, whereas the carbs in cabbage comprise of 60% sugar and 40% dietary fiber.