Cauliflower vs. Iceberg Lettuce
Nutrition comparison of Cauliflower and Iceberg Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cauliflower
versus
iceberg lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cauliflower and iceberg lettuce:
- Cauliflower has more riboflavin, niacin, pantothenic acid and Vitamin B6.
- Cauliflower is a great source of potassium.
- Cauliflower is an excellent source of Vitamin C.
USDA sources for nutritional information: Cauliflower (Cauliflower, 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 and cauliflower contain similar amounts of calories - iceberg lettuce has 14 calories per 100 grams and cauliflower has 25 calories.
For macronutrient ratios, cauliflower is heavier in protein, lighter in carbs and similar to iceberg lettuce for fat. Cauliflower has a macronutrient ratio of 26:66:8 and for iceberg lettuce, 21:72:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cauliflower | Iceberg Lettuce | |
|---|---|---|
| Protein | 26% | 21% |
| Carbohydrates | 66% | 72% |
| Fat | 8% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Both iceberg lettuce and cauliflower are low in carbohydrates - iceberg lettuce has 3g of total carbs per 100 grams and cauliflower has 5g of carbohydrates.
dietary fiber
Cauliflower has 67% more dietary fiber than iceberg lettuce - iceberg lettuce has 1.2g of dietary fiber per 100 grams and cauliflower has 2g of dietary fiber.
sugar
Iceberg lettuce and cauliflower contain similar amounts of sugar - iceberg lettuce has 2g of sugar per 100 grams and cauliflower has 1.9g of sugar.
Protein
protein
Iceberg lettuce and cauliflower contain similar amounts of protein - iceberg lettuce has 0.9g of protein per 100 grams and cauliflower has 1.9g of protein.
Fat
saturated fat
Both iceberg lettuce and cauliflower are low in saturated fat - iceberg lettuce has 0.02g of saturated fat per 100 grams and cauliflower has 0.13g of saturated fat.
Vitamins
Vitamin C
Cauliflower is an excellent source of Vitamin C and it has 16 times more Vitamin C than iceberg lettuce - iceberg lettuce has 2.8mg of Vitamin C per 100 grams and cauliflower has 48.2mg of Vitamin C.
Vitamin A
Iceberg lettuce has more Vitamin A than cauliflower - iceberg lettuce has 25ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.
Vitamin E
Iceberg lettuce and cauliflower contain similar amounts of Vitamin E - iceberg lettuce has 0.18mg of Vitamin E per 100 grams and cauliflower has 0.08mg of Vitamin E.
Vitamin K
Iceberg lettuce and cauliflower contain similar amounts of Vitamin K - iceberg lettuce has 24.1ug of Vitamin K per 100 grams and cauliflower has 15.5ug of Vitamin K.
The B Vitamins
Cauliflower has more riboflavin, niacin, pantothenic acid and Vitamin B6. Both cauliflower and iceberg lettuce contain significant amounts of thiamin and folate.
| Cauliflower | Iceberg Lettuce | |
|---|---|---|
| Thiamin | 0.05 MG | 0.041 MG |
| Riboflavin | 0.06 MG | 0.025 MG |
| Niacin | 0.507 MG | 0.123 MG |
| Pantothenic acid | 0.667 MG | 0.091 MG |
| Vitamin B6 | 0.184 MG | 0.042 MG |
| Folate | 57 UG | 29 UG |
Minerals
calcium
Iceberg lettuce and cauliflower contain similar amounts of calcium - iceberg lettuce has 18mg of calcium per 100 grams and cauliflower has 22mg of calcium.
iron
Iceberg lettuce and cauliflower contain similar amounts of iron - iceberg lettuce has 0.41mg of iron per 100 grams and cauliflower has 0.42mg of iron.
potassium
Cauliflower is a great source of potassium and it has 112% more potassium than iceberg lettuce - iceberg lettuce has 141mg of potassium per 100 grams and cauliflower has 299mg 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, cauliflower has more kaempferol than iceberg lettuce per 100 grams, however, iceberg lettuce contains more quercetin than cauliflower per 100 grams. Both cauliflower and iceberg lettuce contain small amounts of apigenin and luteolin.
| Cauliflower | Iceberg Lettuce | |
|---|---|---|
| apigenin | 0.03 mg | 0.13 mg |
| luteolin | 0.09 mg | 0.03 mg |
| kaempferol | 0.36 mg | 0.15 mg |
| Quercetin | 0.54 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,
| Cauliflower | Iceberg Lettuce | |
|---|---|---|
| lutein + zeaxanthin | 1 UG | 277 UG |
| beta-carotene | ~ | 299 UG |
| alpha-carotene | ~ | 4 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, iceberg lettuce has more alpha linoleic acid (ALA) than cauliflower per 100 grams.
| Cauliflower | Iceberg Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.015 G | 0.052 G |
| Total | 0.015 G | 0.052 G |
omega 6s
Comparing omega-6 fatty acids, both cauliflower and iceberg lettuce contain small amounts of linoleic acid.
| Cauliflower | Iceberg Lettuce | |
|---|---|---|
| other omega 6 | 0.003 G | ~ |
| linoleic acid | 0.016 G | 0.021 G |
| Total | 0.019 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: Cauliflower (Cauliflower, raw) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) .
Cauliflower g
()
|
Daily Values (%) |
Iceberg Lettuce g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 cauliflower contain more calories in 100 grams?Iceberg lettuce and cauliflower contain similar amounts of calories - iceberg lettuce has 14 calories in 100g and cauliflower has 25 calories.
Does iceberg lettuce or cauliflower have more carbohydrates?
By weight, both iceberg lettuce and cauliflower are low in carbohydrates - iceberg lettuce has 3g of carbs for 100g and cauliflower has 5g of carbohydrates.