Iceberg Lettuce vs. Parsley

Nutrition comparison of Iceberg Lettuce and Parsley


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

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

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

  • Iceberg lettuce has 61% less calories than parsley.
  • Parsley has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Parsley is an excellent source of Vitamin A, Vitamin C, Vitamin K, calcium, dietary fiber, iron and potassium.
Detailed nutritional comparison of iceberg lettuce and parsley 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 Parsley (Parsley, fresh) . Have a correction or suggestions? Shoot us an email.


Image of Iceberg Lettuce src
Image of Parsley src

Calories and Carbs

calories

Iceberg lettuce has 61% less calories than parsley - iceberg lettuce has 14 calories per 100 grams and parsley has 36 calories.

For macronutrient ratios, iceberg lettuce is lighter in protein, heavier in carbs and lighter in fat compared to parsley per calorie. Iceberg lettuce has a macronutrient ratio of 21:72:8 and for parsley, 27:57:17 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Iceberg Lettuce Parsley
Protein 21% 27%
Carbohydrates 72% 57%
Fat 8% 17%
Alcohol ~ ~

carbohydrates

Iceberg lettuce and parsley contain similar amounts carbs - iceberg lettuce has 3g of total carbs per 100 grams and parsley has 6.3g of carbohydrates.

dietary fiber

Parsley is an excellent source of dietary fiber and it has 175% more dietary fiber than iceberg lettuce - iceberg lettuce has 1.2g of dietary fiber per 100 grams and parsley has 3.3g of dietary fiber.

sugar

Iceberg lettuce and parsley contain similar amounts of sugar - iceberg lettuce has 2g of sugar per 100 grams and parsley has 0.85g of sugar.



Protein

protein

Parsley has 230% more protein than iceberg lettuce - iceberg lettuce has 0.9g of protein per 100 grams and parsley has 3g of protein.

Fat

saturated fat

Both iceberg lettuce and parsley are low in saturated fat - iceberg lettuce has 0.02g of saturated fat per 100 grams and parsley has 0.13g of saturated fat.

Vitamins

Vitamin C

Parsley is an excellent source of Vitamin C and it has 46 times more Vitamin C than iceberg lettuce - iceberg lettuce has 2.8mg of Vitamin C per 100 grams and parsley has 133mg of Vitamin C.

Vitamin A

Parsley is an excellent source of Vitamin A and it has 15 times more Vitamin A than iceberg lettuce - iceberg lettuce has 25ug of Vitamin A per 100 grams and parsley has 421ug of Vitamin A.

Vitamin E

Iceberg lettuce and parsley contain similar amounts of Vitamin E - iceberg lettuce has 0.18mg of Vitamin E per 100 grams and parsley has 0.75mg of Vitamin E.

Vitamin K

Parsley is an excellent source of Vitamin K and it has 67 times more Vitamin K than iceberg lettuce - iceberg lettuce has 24.1ug of Vitamin K per 100 grams and parsley has 1640ug of Vitamin K.

The B Vitamins

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

Iceberg Lettuce Parsley
Thiamin 0.041 MG 0.086 MG
Riboflavin 0.025 MG 0.098 MG
Niacin 0.123 MG 1.313 MG
Pantothenic acid 0.091 MG 0.4 MG
Vitamin B6 0.042 MG 0.09 MG
Folate 29 UG 152 UG

Minerals

calcium

Parsley is an excellent source of calcium and it has 667% more calcium than iceberg lettuce - iceberg lettuce has 18mg of calcium per 100 grams and parsley has 138mg of calcium.

iron

Parsley is an excellent source of iron and it has 14 times more iron than iceberg lettuce - iceberg lettuce has 0.41mg of iron per 100 grams and parsley has 6.2mg of iron.

potassium

Parsley is an excellent source of potassium and it has 293% more potassium than iceberg lettuce - iceberg lettuce has 141mg of potassium per 100 grams and parsley has 554mg 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, parsley has more apigenin, luteolin, kaempferol and myricetin than iceberg lettuce per 100 grams, however, iceberg lettuce contains more quercetin than parsley per 100 grams.

Iceberg Lettuce Parsley
apigenin 0.13 mg 215.46 mg
luteolin 0.03 mg 1.09 mg
kaempferol 0.15 mg 1.49 mg
myricetin 0.06 mg 14.84 mg
Quercetin 1.42 mg 0.28 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,

Iceberg Lettuce Parsley
beta-carotene 299 UG 5054 UG
alpha-carotene 4 UG ~
lutein + zeaxanthin 277 UG 5561 UG

Omega-3 and Omega-6

omega 3s

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

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

omega 6s

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

Iceberg Lettuce Parsley
linoleic acid 0.021 G 0.115 G
Total 0.021 G 0.115 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: Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) and Parsley (Parsley, fresh) .

Iceberg Lettuce g

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