White Beans vs. Iceberg Lettuce
Nutrition comparison of White Beans and Iceberg Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white beans
versus
iceberg lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white beans and iceberg lettuce:
- Iceberg lettuce has 6.1 times less carbohydrates than white bean.
- White bean has more thiamin and folate.
- White bean has signficantly more protein than iceberg lettuce.
- White bean is a great source of iron.
- White bean is an excellent source of calcium, dietary fiber and potassium.
USDA sources for nutritional information: White Beans (Beans, white, mature seeds, canned) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White bean is high in calories and iceberg lettuce has 88% less calories than white bean - iceberg lettuce has 14 calories per 100 grams and white bean has 114 calories.
For macronutrient ratios, white beans is heavier in protein, lighter in fat and similar to iceberg lettuce for carbs. White beans has a macronutrient ratio of 25:73:2 and for iceberg lettuce, 21:72:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Beans | Iceberg Lettuce | |
|---|---|---|
| Protein | 25% | 21% |
| Carbohydrates | 73% | 72% |
| Fat | 2% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Iceberg lettuce has 6.1 times less carbohydrates than white bean - iceberg lettuce has 3g of total carbs per 100 grams and white bean has 21.2g of carbohydrates.
dietary fiber
White bean is an excellent source of dietary fiber and it has 300% more dietary fiber than iceberg lettuce - iceberg lettuce has 1.2g of dietary fiber per 100 grams and white bean has 4.8g of dietary fiber.
sugar
Iceberg lettuce and white beans contain similar amounts of sugar - iceberg lettuce has 2g of sugar per 100 grams and white bean has 0.29g of sugar.
Protein
protein
White bean has signficantly more protein than iceberg lettuce - iceberg lettuce has 0.9g of protein per 100 grams and white bean has 7.3g of protein.
Fat
saturated fat
Both iceberg lettuce and white beans are low in saturated fat - iceberg lettuce has 0.02g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.
Vitamins
Vitamin C
Iceberg lettuce has more Vitamin C than white bean - iceberg lettuce has 2.8mg of Vitamin C per 100 grams and white bean does not contain significant amounts.
Vitamin A
Iceberg lettuce has more Vitamin A than white bean - iceberg lettuce has 25ug of Vitamin A per 100 grams and white bean does not contain significant amounts.
Vitamin E
Iceberg lettuce and white beans contain similar amounts of Vitamin E - iceberg lettuce has 0.18mg of Vitamin E per 100 grams and white bean has 0.79mg of Vitamin E.
Vitamin K
Iceberg lettuce has 731% more Vitamin K than white bean - iceberg lettuce has 24.1ug of Vitamin K per 100 grams and white bean has 2.9ug of Vitamin K.
The B Vitamins
White bean has more thiamin and folate. Both white beans and iceberg lettuce contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.
| White Beans | Iceberg Lettuce | |
|---|---|---|
| Thiamin | 0.096 MG | 0.041 MG |
| Riboflavin | 0.037 MG | 0.025 MG |
| Niacin | 0.113 MG | 0.123 MG |
| Pantothenic acid | 0.185 MG | 0.091 MG |
| Vitamin B6 | 0.075 MG | 0.042 MG |
| Folate | 65 UG | 29 UG |
Minerals
calcium
White bean is an excellent source of calcium and it has 306% more calcium than iceberg lettuce - iceberg lettuce has 18mg of calcium per 100 grams and white bean has 73mg of calcium.
iron
White bean is a great source of iron and it has 629% more iron than iceberg lettuce - iceberg lettuce has 0.41mg of iron per 100 grams and white bean has 3mg of iron.
potassium
White bean is an excellent source of potassium and it has 222% more potassium than iceberg lettuce - iceberg lettuce has 141mg of potassium per 100 grams and white bean has 454mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both white beans and iceberg lettuce contain significant amounts of alpha linoleic acid (ALA).
| White Beans | Iceberg Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.052 G |
| Total | 0.056 G | 0.052 G |
omega 6s
Comparing omega-6 fatty acids, white bean has more linoleic acid than iceberg lettuce per 100 grams.
| White Beans | Iceberg Lettuce | |
|---|---|---|
| linoleic acid | 0.067 G | 0.021 G |
| Total | 0.067 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: White Beans (Beans, white, mature seeds, canned) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) .
White Beans g
()
|
Daily Values (%) |
Iceberg Lettuce g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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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 % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does iceberg lettuce or white beans contain more calories in 100 grams?White bean is high in calories and iceberg lettuce has 90% less calories than white bean - iceberg lettuce has 14 calories in 100g and white bean has 114 calories.
Does iceberg lettuce or white beans have more carbohydrates?
By weight, iceberg lettuce has 6.1 times fewer carbohydrates than white bean - iceberg lettuce has 3g of carbs for 100g and white bean has 21.2g of carbohydrates.
Does iceberg lettuce or white beans contain more calcium?
White bean is a rich source of calcium and it has 310% more calcium than iceberg lettuce - iceberg lettuce has 18mg of calcium in 100 grams and white bean has 73mg of calcium.
Does iceberg lettuce or white beans contain more potassium?
White bean is a rich source of potassium and it has 220% more potassium than iceberg lettuce - iceberg lettuce has 141mg of potassium in 100 grams and white bean has 454mg of potassium.