Cherries vs. Iceberg Lettuce

Nutrition comparison of Cherries and Iceberg Lettuce


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

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

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

  • Cherry is a great source of dietary fiber and potassium.
  • Iceberg lettuce has 3.5 times less calories than cherry.
  • Iceberg lettuce has 4.3 times less carbohydrates than cherry.
  • Iceberg lettuce has 5.5 times less sugar than cherry.
  • Iceberg lettuce has more folate.
Detailed nutritional comparison of cherries 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: Cherries (Cherries, sweet, raw) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) . Have a correction or suggestions? Shoot us an email.


Image of Cherries src
Image of Iceberg Lettuce src

Calories and Carbs

calories

Iceberg lettuce has 3.5 times less calories than cherry - iceberg lettuce has 14 calories per 100 grams and cherry has 63 calories.

For macronutrient ratios, cherries is lighter in protein, heavier in carbs and similar to iceberg lettuce for fat. Cherries has a macronutrient ratio of 6:91:3 and for iceberg lettuce, 22:73:6 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cherries Iceberg Lettuce
Protein 6% 22%
Carbohydrates 91% 73%
Fat 3% 6%
Alcohol ~ ~

carbohydrates

Iceberg lettuce has 4.3 times less carbohydrates than cherry - iceberg lettuce has 3g of total carbs per 100 grams and cherry has 16g of carbohydrates.

dietary fiber

Cherry is a great source of dietary fiber and it has 75% more dietary fiber than iceberg lettuce - iceberg lettuce has 1.2g of dietary fiber per 100 grams and cherry has 2.1g of dietary fiber.

sugar

Iceberg lettuce has 5.5 times less sugar than cherry - iceberg lettuce has 2g of sugar per 100 grams and cherry has 12.8g of sugar.

Protein

protein

Iceberg lettuce and cherries contain similar amounts of protein - iceberg lettuce has 0.9g of protein per 100 grams and cherry has 1.1g of protein.

Fat

saturated fat

Both iceberg lettuce and cherries are low in saturated fat - iceberg lettuce has 0.02g of saturated fat per 100 grams and cherry has 0.04g of saturated fat.

Vitamins

Vitamin C

Cherry has 150% more Vitamin C than iceberg lettuce - iceberg lettuce has 2.8mg of Vitamin C per 100 grams and cherry has 7mg of Vitamin C.

Vitamin A

Iceberg lettuce has 733% more Vitamin A than cherry - iceberg lettuce has 25ug of Vitamin A per 100 grams and cherry has 3ug of Vitamin A.

Vitamin E

Iceberg lettuce and cherries contain similar amounts of Vitamin E - iceberg lettuce has 0.18mg of Vitamin E per 100 grams and cherry has 0.07mg of Vitamin E.

Vitamin K

Iceberg lettuce has 10 times more Vitamin K than cherry - iceberg lettuce has 24.1ug of Vitamin K per 100 grams and cherry has 2.1ug of Vitamin K.

The B Vitamins

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

Cherries Iceberg Lettuce
Thiamin 0.027 MG 0.041 MG
Riboflavin 0.033 MG 0.025 MG
Niacin 0.154 MG 0.123 MG
Pantothenic acid 0.199 MG 0.091 MG
Vitamin B6 0.049 MG 0.042 MG
Folate 4 UG 29 UG

Minerals

calcium

Iceberg lettuce and cherries contain similar amounts of calcium - iceberg lettuce has 18mg of calcium per 100 grams and cherry has 13mg of calcium.

iron

Iceberg lettuce and cherries contain similar amounts of iron - iceberg lettuce has 0.41mg of iron per 100 grams and cherry has 0.36mg of iron.

potassium

Cherry is a great source of potassium and it has 57% more potassium than iceberg lettuce - iceberg lettuce has 141mg of potassium per 100 grams and cherry has 222mg 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 cherries and iceberg lettuce contain significant amounts of kaempferol and quercetin.

Cherries Iceberg Lettuce
isorhamnetin 0.05 mg ~
kaempferol 0.24 mg 0.15 mg
myricetin 0.05 mg 0.06 mg
Quercetin 2.29 mg 1.42 mg
apigenin ~ 0.13 mg
luteolin ~ 0.03 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,

Cherries Iceberg Lettuce
beta-carotene 38 UG 299 UG
lutein + zeaxanthin 85 UG 277 UG
alpha-carotene ~ 4 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both cherries and iceberg lettuce contain significant amounts of alpha linoleic acid (ALA).

Cherries Iceberg Lettuce
alpha linoleic acid 0.026 G 0.052 G
Total 0.026 G 0.052 G

omega 6s

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

Cherries Iceberg Lettuce
linoleic acid 0.027 G 0.021 G
Total 0.027 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 Cherries or Iceberg Lettuce .

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

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FAQ

Does iceberg lettuce or cherries contain more calories in 100 grams?
Iceberg lettuce has 3.5 times less calories than cherry - iceberg lettuce has 14 calories in 100g and cherry has 63 calories.

Does iceberg lettuce or cherries have more carbohydrates?
By weight, iceberg lettuce has 4.3 times fewer carbohydrates than cherry - iceberg lettuce has 3g of carbs for 100g and cherry has 16g of carbohydrates.