Milk vs. Iceberg Lettuce

Nutrition comparison of Milk and Iceberg Lettuce

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

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

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

  • Iceberg lettuce has 68.8 times less saturated fat than milk.
  • Iceberg lettuce has 72% less calories than milk.
  • Milk has more riboflavin, pantothenic acid and Vitamin B12, however, iceberg lettuce contains more folate.
  • Milk is an excellent source of calcium.
Detailed nutritional comparison of milk 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: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) . Have a correction or suggestions? Shoot us an email.

Image of Milk src
Image of Iceberg Lettuce src

Calories and Carbs

calories

Iceberg lettuce has 72% less calories than milk - iceberg lettuce has 14 calories per 100 grams and milk has 50 calories.

For macronutrient ratios, milk is heavier in protein, much lighter in carbs and much heavier in fat compared to iceberg lettuce per calorie. Milk has a macronutrient ratio of 27:38:35 and for iceberg lettuce, 21:72:8 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Milk Iceberg Lettuce
Protein 27% 21%
Carbohydrates 38% 72%
Fat 35% 8%
Alcohol ~ ~

carbohydrates

Both iceberg lettuce and milk are low in carbohydrates - iceberg lettuce has 3g of total carbs per 100 grams and milk has 4.8g of carbohydrates.

The carbs in iceberg lettuce are made of 62% sugar and 38% dietary fiber, whereas the carbs in milk comprise of 100% sugar.

dietary fiber

Iceberg lettuce has more dietary fiber than milk - iceberg lettuce has 1.2g of dietary fiber per 100 grams and milk does not contain significant amounts.

sugar

Iceberg lettuce and milk contain similar amounts of sugar - iceberg lettuce has 2g of sugar per 100 grams and milk has 5.1g of sugar.

Protein

protein

Milk has 267% more protein than iceberg lettuce - iceberg lettuce has 0.9g of protein per 100 grams and milk has 3.3g of protein.

Fat

saturated fat

Iceberg lettuce has 68.8 times less saturated fat than milk - iceberg lettuce has 0.02g of saturated fat per 100 grams and milk has 1.3g of saturated fat.

trans fat

Both milk and iceberg lettuce are low in trans fat - milk has 0.09g of trans fat per 100 grams and iceberg lettuce does not contain significant amounts.

cholesterol

Both milk and iceberg lettuce are low in cholesterol - milk has 8mg of cholesterol per 100 grams and iceberg lettuce does not contain significant amounts.

Vitamins

Vitamin C

Iceberg lettuce has 13 times more Vitamin C than milk - iceberg lettuce has 2.8mg of Vitamin C per 100 grams and milk has 0.2mg of Vitamin C.

Vitamin A

Milk has 120% more Vitamin A than iceberg lettuce - iceberg lettuce has 25ug of Vitamin A per 100 grams and milk has 55ug of Vitamin A.

Vitamin D

Milk has more Vitamin D than iceberg lettuce - milk has 49iu of Vitamin D per 100 grams and iceberg lettuce does not contain significant amounts.

Vitamin E

Iceberg lettuce and milk contain similar amounts of Vitamin E - iceberg lettuce has 0.18mg of Vitamin E per 100 grams and milk has 0.03mg of Vitamin E.

Vitamin K

Iceberg lettuce has 119 times more Vitamin K than milk - iceberg lettuce has 24.1ug of Vitamin K per 100 grams and milk has 0.2ug of Vitamin K.

The B Vitamins

Milk has more riboflavin, pantothenic acid and Vitamin B12, however, iceberg lettuce contains more folate. Both milk and iceberg lettuce contain significant amounts of thiamin, niacin and Vitamin B6.

Milk Iceberg Lettuce
Thiamin 0.039 MG 0.041 MG
Riboflavin 0.185 MG 0.025 MG
Niacin 0.092 MG 0.123 MG
Pantothenic acid 0.356 MG 0.091 MG
Vitamin B6 0.038 MG 0.042 MG
Folate 5 UG 29 UG
Vitamin B12 0.53 UG ~

Minerals

calcium

Milk is an excellent source of calcium and it has 567% more calcium than iceberg lettuce - iceberg lettuce has 18mg of calcium per 100 grams and milk has 120mg of calcium.

iron

Iceberg lettuce and milk contain similar amounts of iron - iceberg lettuce has 0.41mg of iron per 100 grams and milk has 0.02mg of iron.

potassium

Iceberg lettuce and milk contain similar amounts of potassium - iceberg lettuce has 141mg of potassium per 100 grams and milk has 140mg of potassium.

Antioxidants and Phytonutrients

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,

Milk Iceberg Lettuce
beta-carotene 4 UG 299 UG
alpha-carotene ~ 4 UG
lutein + zeaxanthin ~ 277 UG

Omega-3 and Omega-6

omega 3s

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

Milk Iceberg Lettuce
alpha linoleic acid 0.008 G 0.052 G
Total 0.008 G 0.052 G

omega 6s

Comparing omega-6 fatty acids, milk has more linoleic acid than iceberg lettuce per 100 grams.

Milk Iceberg Lettuce
other omega 6 0.004 G ~
linoleic acid 0.062 G 0.021 G
Total 0.066 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: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) .

Milk g

()
Daily Values (%)

Iceberg Lettuce g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does iceberg lettuce or milk contain more calories in 100 grams?
Iceberg lettuce has 70% less calories than milk - iceberg lettuce has 14 calories in 100g and milk has 50 calories.

Does iceberg lettuce or milk have more carbohydrates?
By weight, both iceberg lettuce and milk are low in carbohydrates - iceberg lettuce has 3g of carbs for 100g and milk has 4.8g of carbohydrates. the carbs in iceberg lettuce are made of 60% sugar and 40% dietary fiber, whereas the carbs in milk comprise of 100% sugar.

Does iceberg lettuce or milk contain more calcium?
Milk is a rich source of calcium and it has 570% more calcium than iceberg lettuce - iceberg lettuce has 18mg of calcium in 100 grams and milk has 120mg of calcium.