Salmon vs. Iceberg Lettuce

Nutrition comparison of Salmon and Iceberg Lettuce


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

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

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

  • For omega-3 fatty acids, salmon has more dha, epa and dpa than iceberg lettuce.
  • Salmon has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, iceberg lettuce contains more folate.
  • Salmon is an excellent source of Vitamin D, potassium and protein.
Detailed nutritional comparison of salmon 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: Salmon (Fish, salmon, pink, raw) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) . Have a correction or suggestions? Shoot us an email.


Image of Salmon src
Image of Iceberg Lettuce src

Calories and Carbs

calories

Salmon is high in calories and iceberg lettuce has 89% less calories than salmon - iceberg lettuce has 14 calories per 100 grams and salmon has 127 calories.

For macronutrient ratios, salmon is much heavier in protein, much lighter in carbs and much heavier in fat compared to iceberg lettuce per calorie. Salmon has a macronutrient ratio of 67:0:33 and for iceberg lettuce, 21:72:8 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Salmon Iceberg Lettuce
Protein 67% 21%
Carbohydrates ~ 72%
Fat 33% 8%
Alcohol ~ ~

carbohydrates

Both iceberg lettuce and salmon are low in carbohydrates - iceberg lettuce has 3g of total carbs per 100 grams and salmon does not contain significant amounts.

dietary fiber

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

sugar

Salmon has less sugar than iceberg lettuce - iceberg lettuce has 2g of sugar per 100 grams and salmon does not contain significant amounts.

Protein

protein

Salmon is an excellent source of protein and it has 21 times more protein than iceberg lettuce - iceberg lettuce has 0.9g of protein per 100 grams and salmon has 20.5g of protein.

Fat

saturated fat

Both iceberg lettuce and salmon are low in saturated fat - iceberg lettuce has 0.02g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.

trans fat

Both salmon and iceberg lettuce are low in trans fat - salmon has 0.03g of trans fat per 100 grams and iceberg lettuce does not contain significant amounts.

cholesterol

Iceberg lettuce has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and iceberg lettuce does not contain significant amounts.

Vitamins

Vitamin C

Iceberg lettuce has more Vitamin C than salmon - iceberg lettuce has 2.8mg of Vitamin C per 100 grams and salmon does not contain significant amounts.

Vitamin A

Iceberg lettuce and salmon contain similar amounts of Vitamin A - iceberg lettuce has 25ug of Vitamin A per 100 grams and salmon has 35ug of Vitamin A.

Vitamin D

Salmon is an excellent source of Vitamin D and it has more Vitamin D than iceberg lettuce - salmon has 435iu of Vitamin D per 100 grams and iceberg lettuce does not contain significant amounts.

Vitamin E

Iceberg lettuce and salmon contain similar amounts of Vitamin E - iceberg lettuce has 0.18mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.

Vitamin K

Iceberg lettuce has 59 times more Vitamin K than salmon - iceberg lettuce has 24.1ug of Vitamin K per 100 grams and salmon has 0.4ug of Vitamin K.

The B Vitamins

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

Salmon Iceberg Lettuce
Thiamin 0.08 MG 0.041 MG
Riboflavin 0.105 MG 0.025 MG
Niacin 7.995 MG 0.123 MG
Pantothenic acid 1.03 MG 0.091 MG
Vitamin B6 0.611 MG 0.042 MG
Folate 4 UG 29 UG
Vitamin B12 4.15 UG ~

Minerals

calcium

Iceberg lettuce has 157% more calcium than salmon - iceberg lettuce has 18mg of calcium per 100 grams and salmon has 7mg of calcium.

iron

Iceberg lettuce and salmon contain similar amounts of iron - iceberg lettuce has 0.41mg of iron per 100 grams and salmon has 0.38mg of iron.

potassium

Salmon is an excellent source of potassium and it has 160% more potassium than iceberg lettuce - iceberg lettuce has 141mg of potassium per 100 grams and salmon has 366mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, salmon has more DHA, EPA and DPA than iceberg lettuce per 100 grams. Both salmon and iceberg lettuce contain significant amounts of alpha linoleic acid (ALA).

Salmon Iceberg Lettuce
alpha linoleic acid 0.047 G 0.052 G
DHA 0.333 G ~
EPA 0.182 G ~
DPA 0.047 G ~
Total 0.609 G 0.052 G

omega 6s

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

Salmon Iceberg Lettuce
other omega 6 0.004 G ~
linoleic acid 0.081 G 0.021 G
Total 0.085 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: Salmon (Fish, salmon, pink, raw) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) .

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FAQ

Does iceberg lettuce or salmon contain more calories in 100 grams?
Salmon is high in calories and iceberg lettuce has 90% less calories than salmon - iceberg lettuce has 14 calories in 100g and salmon has 127 calories.

Is iceberg lettuce or salmon better for protein?
Salmon is a fantastic source of protein and it has 21 times more protein than iceberg lettuce - iceberg lettuce has 0.9g of protein per 100 grams and salmon has 20.5g of protein.

Does iceberg lettuce or salmon have more carbohydrates?
By weight, both iceberg lettuce and salmon are low in carbohydrates - iceberg lettuce has 3g of carbs for 100g and salmon has no carbs..

Does iceberg lettuce or salmon contain more potassium?
Salmon is a rich source of potassium and it has 160% more potassium than iceberg lettuce - iceberg lettuce has 141mg of potassium in 100 grams and salmon has 366mg of potassium.

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