Iceberg Lettuce vs. Ketchup

Nutrition comparison of Iceberg Lettuce and Ketchup


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

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

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

  • Iceberg lettuce has more thiamin and folate, however, ketchup contains more riboflavin, niacin and Vitamin B6.
  • Iceberg lettuce has signficantly less carbohydrates than ketchup.
  • Ketchup is a great source of potassium.
Detailed nutritional comparison of iceberg lettuce and ketchup 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: Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) and Ketchup (Catsup) . Have a correction or suggestions? Shoot us an email.


Image of Iceberg Lettuce src
Image of Ketchup src

Calories and Carbs

calories

Ketchup is high in calories and iceberg lettuce has 86% less calories than ketchup - ketchup has 101 calories per 100 grams and iceberg lettuce has 14 calories.

For macronutrient ratios, iceberg lettuce is heavier in protein, much lighter in carbs and heavier in fat compared to ketchup per calorie. Iceberg lettuce has a macronutrient ratio of 22:73:6 and for ketchup, 4:96:1 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Iceberg Lettuce Ketchup
Protein 22% 4%
Carbohydrates 73% 96%
Fat 6% 1%
Alcohol ~ ~

carbohydrates

Iceberg lettuce has signficantly less carbohydrates than ketchup - ketchup has 27.4g of total carbs per 100 grams and iceberg lettuce has 3g of carbohydrates.

dietary fiber

Iceberg lettuce has 300% more dietary fiber than ketchup - ketchup has 0.3g of dietary fiber per 100 grams and iceberg lettuce has 1.2g of dietary fiber.

sugar

Ketchup is high in sugar and iceberg lettuce has 91% less sugar than ketchup - ketchup has 21.3g of sugar per 100 grams and iceberg lettuce has 2g of sugar.

Protein

protein

Ketchup and iceberg lettuce contain similar amounts of protein - ketchup has 1g of protein per 100 grams and iceberg lettuce has 0.9g of protein.

Fat

saturated fat

Both ketchup and iceberg lettuce are low in saturated fat - ketchup has 0.01g of saturated fat per 100 grams and iceberg lettuce has 0.02g of saturated fat.

Vitamins

Vitamin C

Ketchup and iceberg lettuce contain similar amounts of Vitamin C - ketchup has 4.1mg of Vitamin C per 100 grams and iceberg lettuce has 2.8mg of Vitamin C.

Vitamin A

Ketchup and iceberg lettuce contain similar amounts of Vitamin A - ketchup has 26ug of Vitamin A per 100 grams and iceberg lettuce has 25ug of Vitamin A.

Vitamin E

Ketchup and iceberg lettuce contain similar amounts of Vitamin E - ketchup has 1.5mg of Vitamin E per 100 grams and iceberg lettuce has 0.18mg of Vitamin E.

Vitamin K

Iceberg lettuce has 703% more Vitamin K than ketchup - ketchup has 3ug of Vitamin K per 100 grams and iceberg lettuce has 24.1ug of Vitamin K.

The B Vitamins

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

Iceberg Lettuce Ketchup
Thiamin 0.041 MG 0.011 MG
Riboflavin 0.025 MG 0.166 MG
Niacin 0.123 MG 1.434 MG
Pantothenic acid 0.091 MG 0.047 MG
Vitamin B6 0.042 MG 0.158 MG
Folate 29 UG 9 UG

Minerals

calcium

Ketchup and iceberg lettuce contain similar amounts of calcium - ketchup has 15mg of calcium per 100 grams and iceberg lettuce has 18mg of calcium.

iron

Ketchup and iceberg lettuce contain similar amounts of iron - ketchup has 0.35mg of iron per 100 grams and iceberg lettuce has 0.41mg of iron.

potassium

Ketchup is a great source of potassium and it has 99% more potassium than iceberg lettuce - ketchup has 281mg of potassium per 100 grams and iceberg lettuce has 141mg 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 iceberg lettuce and ketchup contain significant amounts of quercetin.

Iceberg Lettuce Ketchup
apigenin 0.13 mg ~
luteolin 0.03 mg ~
kaempferol 0.15 mg 0.01 mg
myricetin 0.06 mg ~
Quercetin 1.42 mg 0.86 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 iceberg lettuce and ketchup contain significant amounts of beta-carotene and lutein + zeaxanthin.

Iceberg Lettuce Ketchup
beta-carotene 299 UG 316 UG
alpha-carotene 4 UG ~
lutein + zeaxanthin 277 UG 161 UG
lycopene ~ 12062 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, iceberg lettuce has more alpha linoleic acid (ALA) than ketchup per 100 grams.

Iceberg Lettuce Ketchup
alpha linoleic acid 0.052 G 0.001 G
Total 0.052 G 0.001 G

omega 6s

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

Iceberg Lettuce Ketchup
linoleic acid 0.021 G 0.039 G
Total 0.021 G 0.039 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 Iceberg Lettuce or Ketchup .

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

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FAQ

Does ketchup or iceberg lettuce contain more calories in 100 grams?
Ketchup is high in calories and iceberg lettuce has 90% less calories than ketchup - ketchup has 101 calories in 100g and iceberg lettuce has 14 calories.

Does ketchup or iceberg lettuce have more carbohydrates?
By weight, iceberg lettuce has signficantly fewer carbohydrates than ketchup - ketchup has 27.4g of carbs for 100g and iceberg lettuce has 3g of carbohydrates.