Iceberg Lettuce vs. Napa Cabbage
Nutrition comparison of Iceberg Lettuce and Cooked Napa Cabbage
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
iceberg lettuce
versus
cooked
napa cabbage
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in iceberg lettuce and napa cabbage:
- Iceberg lettuce has more beta-carotene and lutein + zeaxanthin than napa cabbage, however, napa cabbage contains more alpha-carotene than iceberg lettuce.
- Iceberg lettuce has more thiamin, however, napa cabbage contains more niacin.
USDA sources for nutritional information: Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) and Napa Cabbage (Cabbage, napa, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Napa cabbage and iceberg lettuce contain similar amounts of calories - napa cabbage has 12 calories per 100 grams and iceberg lettuce has 14 calories.
For macronutrient ratios, iceberg lettuce is lighter in protein, heavier in carbs and similar to napa cabbage for fat. Iceberg lettuce has a macronutrient ratio of 21:72:8 and for napa cabbage, 30:59:11 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Iceberg Lettuce | Napa Cabbage | |
|---|---|---|
| Protein | 21% | 30% |
| Carbohydrates | 72% | 59% |
| Fat | 8% | 11% |
| Alcohol | ~ | ~ |
carbohydrates
Both napa cabbage and iceberg lettuce are low in carbohydrates - napa cabbage has 2.2g of total carbs per 100 grams and iceberg lettuce has 3g of carbohydrates.
dietary fiber
Iceberg lettuce has more dietary fiber than napa cabbage - iceberg lettuce has 1.2g of dietary fiber per 100 grams and napa cabbage does not contain significant amounts.
sugar
Napa cabbage has less sugar than iceberg lettuce - iceberg lettuce has 2g of sugar per 100 grams and napa cabbage does not contain significant amounts.
Protein
protein
Napa cabbage and iceberg lettuce contain similar amounts of protein - napa cabbage has 1.1g of protein per 100 grams and iceberg lettuce has 0.9g of protein.
Fat
saturated fat
Both iceberg lettuce and napa cabbage are low in saturated fat - iceberg lettuce has 0.02g of saturated fat per 100 grams and napa cabbage does not contain significant amounts.
Vitamins
Vitamin C
Napa cabbage and iceberg lettuce contain similar amounts of Vitamin C - napa cabbage has 3.2mg of Vitamin C per 100 grams and iceberg lettuce has 2.8mg of Vitamin C.
Vitamin A
Napa cabbage and iceberg lettuce contain similar amounts of Vitamin A - napa cabbage has 13ug of Vitamin A per 100 grams and iceberg lettuce has 25ug of Vitamin A.
Vitamin E
Iceberg lettuce and napa cabbage contain similar amounts of Vitamin E - iceberg lettuce has 0.18mg of Vitamin E per 100 grams and napa cabbage does not contain significant amounts.
Vitamin K
Iceberg lettuce has more Vitamin K than napa cabbage - iceberg lettuce has 24.1ug of Vitamin K per 100 grams and napa cabbage does not contain significant amounts.
The B Vitamins
Iceberg lettuce has more thiamin, however, napa cabbage contains more niacin. Both iceberg lettuce and napa cabbage contain significant amounts of riboflavin, pantothenic acid, Vitamin B6 and folate.
| Iceberg Lettuce | Napa Cabbage | |
|---|---|---|
| Thiamin | 0.041 MG | 0.005 MG |
| Riboflavin | 0.025 MG | 0.025 MG |
| Niacin | 0.123 MG | 0.466 MG |
| Pantothenic acid | 0.091 MG | 0.035 MG |
| Vitamin B6 | 0.042 MG | 0.037 MG |
| Folate | 29 UG | 43 UG |
Minerals
calcium
Napa cabbage has 61% more calcium than iceberg lettuce - napa cabbage has 29mg of calcium per 100 grams and iceberg lettuce has 18mg of calcium.
iron
Napa cabbage and iceberg lettuce contain similar amounts of iron - napa cabbage has 0.74mg of iron per 100 grams and iceberg lettuce has 0.41mg of iron.
potassium
Iceberg lettuce has 62% more potassium than napa cabbage - napa cabbage has 87mg of potassium per 100 grams and iceberg lettuce has 141mg 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, iceberg lettuce has more beta-carotene and lutein + zeaxanthin than napa cabbage per 100 grams, however, napa cabbage contains more alpha-carotene than iceberg lettuce per 100 grams.
| Iceberg Lettuce | Napa Cabbage | |
|---|---|---|
| beta-carotene | 299 UG | 133 UG |
| alpha-carotene | 4 UG | 49 UG |
| lutein + zeaxanthin | 277 UG | ~ |
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: Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) and Napa Cabbage (Cabbage, napa, cooked) .
Iceberg Lettuce g
()
|
Daily Values (%) |
Cooked Napa Cabbage 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 napa cabbage or iceberg lettuce contain more calories in 100 grams?Napa cabbage and iceberg lettuce contain similar amounts of calories - napa cabbage has 12 calories in 100g and iceberg lettuce has 14 calories.
Does napa cabbage or iceberg lettuce have more carbohydrates?
By weight, both napa cabbage and iceberg lettuce are low in carbohydrates - napa cabbage has 2.2g of carbs for 100g and iceberg lettuce has 3g of carbohydrates.