Celery vs. Iceberg Lettuce
Nutrition comparison of Celery and Iceberg Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
celery
versus
iceberg lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in celery and iceberg lettuce:
- Celery has more riboflavin and pantothenic acid.
- Celery is a great source of potassium.
USDA sources for nutritional information: Celery (Celery, 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 celery contain similar amounts of calories - iceberg lettuce has 14 calories per 100 grams and celery has 14 calories.
For macronutrient ratios, celery is lighter in protein and similar to iceberg lettuce for carbs and fat. Celery has a macronutrient ratio of 17:72:11 and for iceberg lettuce, 21:72:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Celery | Iceberg Lettuce | |
|---|---|---|
| Protein | 17% | 21% |
| Carbohydrates | 72% | 72% |
| Fat | 11% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Both iceberg lettuce and celery are low in carbohydrates - iceberg lettuce has 3g of total carbs per 100 grams and celery has 3g of carbohydrates.
The carbs in iceberg lettuce are made of 62% sugar and 38% dietary fiber, whereas the carbs in celery comprise of 54% dietary fiber and 46% sugar.
dietary fiber
Celery has 33% more dietary fiber than iceberg lettuce - iceberg lettuce has 1.2g of dietary fiber per 100 grams and celery has 1.6g of dietary fiber.
sugar
Iceberg lettuce and celery contain similar amounts of sugar - iceberg lettuce has 2g of sugar per 100 grams and celery has 1.3g of sugar.
Protein
protein
Iceberg lettuce and celery contain similar amounts of protein - iceberg lettuce has 0.9g of protein per 100 grams and celery has 0.69g of protein.
Fat
saturated fat
Both iceberg lettuce and celery are low in saturated fat - iceberg lettuce has 0.02g of saturated fat per 100 grams and celery has 0.04g of saturated fat.
Vitamins
Vitamin C
Iceberg lettuce and celery contain similar amounts of Vitamin C - iceberg lettuce has 2.8mg of Vitamin C per 100 grams and celery has 3.1mg of Vitamin C.
Vitamin A
Iceberg lettuce and celery contain similar amounts of Vitamin A - iceberg lettuce has 25ug of Vitamin A per 100 grams and celery has 22ug of Vitamin A.
Vitamin E
Iceberg lettuce and celery contain similar amounts of Vitamin E - iceberg lettuce has 0.18mg of Vitamin E per 100 grams and celery has 0.27mg of Vitamin E.
Vitamin K
Iceberg lettuce and celery contain similar amounts of Vitamin K - iceberg lettuce has 24.1ug of Vitamin K per 100 grams and celery has 29.3ug of Vitamin K.
The B Vitamins
Celery has more riboflavin and pantothenic acid. Both celery and iceberg lettuce contain significant amounts of thiamin, niacin, Vitamin B6 and folate.
| Celery | Iceberg Lettuce | |
|---|---|---|
| Thiamin | 0.021 MG | 0.041 MG |
| Riboflavin | 0.057 MG | 0.025 MG |
| Niacin | 0.32 MG | 0.123 MG |
| Pantothenic acid | 0.246 MG | 0.091 MG |
| Vitamin B6 | 0.074 MG | 0.042 MG |
| Folate | 36 UG | 29 UG |
Minerals
calcium
Celery has 122% more calcium than iceberg lettuce - iceberg lettuce has 18mg of calcium per 100 grams and celery has 40mg of calcium.
iron
Iceberg lettuce and celery contain similar amounts of iron - iceberg lettuce has 0.41mg of iron per 100 grams and celery has 0.2mg of iron.
potassium
Celery is a great source of potassium and it has 84% more potassium than iceberg lettuce - iceberg lettuce has 141mg of potassium per 100 grams and celery has 260mg 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, celery has more apigenin and luteolin than iceberg lettuce per 100 grams, however, iceberg lettuce contains more quercetin than celery per 100 grams. Both celery and iceberg lettuce contain significant amounts of kaempferol.
| Celery | Iceberg Lettuce | |
|---|---|---|
| apigenin | 2.85 mg | 0.13 mg |
| luteolin | 1.05 mg | 0.03 mg |
| kaempferol | 0.22 mg | 0.15 mg |
| Quercetin | 0.39 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, both celery and iceberg lettuce contain significant amounts of beta-carotene and lutein + zeaxanthin.
| Celery | Iceberg Lettuce | |
|---|---|---|
| beta-carotene | 270 UG | 299 UG |
| lutein + zeaxanthin | 283 UG | 277 UG |
| alpha-carotene | ~ | 4 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, celery has more linoleic acid than iceberg lettuce per 100 grams.
| Celery | Iceberg Lettuce | |
|---|---|---|
| linoleic acid | 0.079 G | 0.021 G |
| Total | 0.079 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: Celery (Celery, raw) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) .
Celery 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 celery contain more calories in 100 grams?Iceberg lettuce and celery contain similar amounts of calories - iceberg lettuce has 14 calories in 100g and celery has 14 calories.
Does iceberg lettuce or celery have more carbohydrates?
By weight, both iceberg lettuce and celery are low in carbohydrates - iceberg lettuce has 3g of carbs for 100g and celery has 3g of carbohydrates. the carbs in iceberg lettuce are made of 60% sugar and 40% dietary fiber, whereas the carbs in celery comprise of 50% dietary fiber and 50% sugar.