Iceberg Lettuce vs. Serrano Pepper
Nutrition comparison of Iceberg Lettuce and Serrano Pepper
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
iceberg lettuce
versus
serrano pepper
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in iceberg lettuce and serrano pepper:
- Serrano pepper has more riboflavin, niacin and Vitamin B6.
- Serrano pepper is an excellent source of Vitamin C, dietary fiber and potassium.
USDA sources for nutritional information: Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) and Serrano Pepper (Peppers, serrano, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Iceberg lettuce and serrano pepper contain similar amounts of calories - iceberg lettuce has 14 calories per 100 grams and serrano pepper has 32 calories.
For macronutrient ratios, iceberg lettuce is similar to serrano pepper for protein, carbs and fat. Iceberg lettuce has a macronutrient ratio of 21:70:9 and for serrano pepper, 18:71:11 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Iceberg Lettuce | Serrano Pepper | |
|---|---|---|
| Protein | 21% | 18% |
| Carbohydrates | 70% | 71% |
| Fat | 9% | 11% |
| Alcohol | ~ | ~ |
carbohydrates
Iceberg lettuce and serrano pepper contain similar amounts of carbs - iceberg lettuce has 3g of total carbs per 100 grams and serrano pepper has 6.7g of carbohydrates.
The carbs in iceberg lettuce are made of 62% sugar and 38% dietary fiber, whereas the carbs in serrano pepper comprise of 51% sugar and 49% dietary fiber.
dietary fiber
Serrano pepper is an excellent source of dietary fiber and it has 208% more dietary fiber than iceberg lettuce - iceberg lettuce has 1.2g of dietary fiber per 100 grams and serrano pepper has 3.7g of dietary fiber.
sugar
Iceberg lettuce and serrano pepper contain similar amounts of sugar - iceberg lettuce has 2g of sugar per 100 grams and serrano pepper has 3.8g of sugar.
Protein
protein
Iceberg lettuce and serrano pepper contain similar amounts of protein - iceberg lettuce has 0.9g of protein per 100 grams and serrano pepper has 1.7g of protein.
Fat
saturated fat
Both iceberg lettuce and serrano pepper are low in saturated fat - iceberg lettuce has 0.02g of saturated fat per 100 grams and serrano pepper has 0.06g of saturated fat.
Vitamins
Vitamin C
Serrano pepper is an excellent source of Vitamin C and it has 15 times more Vitamin C than iceberg lettuce - iceberg lettuce has 2.8mg of Vitamin C per 100 grams and serrano pepper has 44.9mg of Vitamin C.
Vitamin A
Serrano pepper has 88% more Vitamin A than iceberg lettuce - iceberg lettuce has 25ug of Vitamin A per 100 grams and serrano pepper has 47ug of Vitamin A.
Vitamin E
Iceberg lettuce and serrano pepper contain similar amounts of Vitamin E - iceberg lettuce has 0.18mg of Vitamin E per 100 grams and serrano pepper has 0.69mg of Vitamin E.
Vitamin K
Iceberg lettuce and serrano pepper contain similar amounts of Vitamin K - iceberg lettuce has 24.1ug of Vitamin K per 100 grams and serrano pepper has 11.8ug of Vitamin K.
The B Vitamins
Serrano pepper has more riboflavin, niacin and Vitamin B6. Both iceberg lettuce and serrano pepper contain significant amounts of thiamin, pantothenic acid and folate.
| Iceberg Lettuce | Serrano Pepper | |
|---|---|---|
| Thiamin | 0.041 MG | 0.054 MG |
| Riboflavin | 0.025 MG | 0.081 MG |
| Niacin | 0.123 MG | 1.537 MG |
| Pantothenic acid | 0.091 MG | 0.2 MG |
| Vitamin B6 | 0.042 MG | 0.505 MG |
| Folate | 29 UG | 23 UG |
Minerals
calcium
Iceberg lettuce and serrano pepper contain similar amounts of calcium - iceberg lettuce has 18mg of calcium per 100 grams and serrano pepper has 11mg of calcium.
iron
Serrano pepper has 110% more iron than iceberg lettuce - iceberg lettuce has 0.41mg of iron per 100 grams and serrano pepper has 0.86mg of iron.
potassium
Serrano pepper is an excellent source of potassium and it has 116% more potassium than iceberg lettuce - iceberg lettuce has 141mg of potassium per 100 grams and serrano pepper has 305mg 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,
| Iceberg Lettuce | Serrano Pepper | |
|---|---|---|
| apigenin | 0.13 mg | ~ |
| luteolin | 0.03 mg | 4.14 mg |
| kaempferol | 0.15 mg | ~ |
| myricetin | 0.06 mg | ~ |
| Quercetin | 1.42 mg | 15.98 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 serrano pepper contain significant amounts of beta-carotene and lutein + zeaxanthin.
| Iceberg Lettuce | Serrano Pepper | |
|---|---|---|
| beta-carotene | 299 UG | 534 UG |
| alpha-carotene | 4 UG | 18 UG |
| lutein + zeaxanthin | 277 UG | 544 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, iceberg lettuce has more alpha linoleic acid (ALA) than serrano pepper per 100 grams.
| Iceberg Lettuce | Serrano Pepper | |
|---|---|---|
| alpha linoleic acid | 0.052 G | 0.006 G |
| Total | 0.052 G | 0.006 G |
omega 6s
Comparing omega-6 fatty acids, serrano pepper has more linoleic acid than iceberg lettuce per 100 grams.
| Iceberg Lettuce | Serrano Pepper | |
|---|---|---|
| linoleic acid | 0.021 G | 0.216 G |
| Total | 0.021 G | 0.216 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 Serrano Pepper (Peppers, serrano, raw) .
Iceberg Lettuce g
()
|
Daily Values (%) |
Serrano Pepper 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 iceberg lettuce or serrano pepper contain more calories in 100 grams?Iceberg lettuce and serrano pepper contain similar amounts of calories - iceberg lettuce has 14 calories in 100g and serrano pepper has 32 calories.
Does iceberg lettuce or serrano pepper have more carbohydrates?
By weight, iceberg lettuce and serrano pepper contain similar amounts of carbs - iceberg lettuce has 3g of carbs for 100g and serrano pepper has 6.7g of carbohydrates. the carbs in iceberg lettuce are made of 60% sugar and 40% dietary fiber, whereas the carbs in serrano pepper comprise of 50% sugar and 50% dietary fiber.
Does iceberg lettuce or serrano pepper contain more potassium?
Serrano pepper is a rich source of potassium and it has 120% more potassium than iceberg lettuce - iceberg lettuce has 141mg of potassium in 100 grams and serrano pepper has 305mg of potassium.