White Rice vs. Iceberg Lettuce
Nutrition comparison of Cooked White Rice and Iceberg Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
white rice
versus
iceberg lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and iceberg lettuce:
- Iceberg lettuce has signficantly less carbohydrates than white rice.
- White rice has more thiamin, niacin, pantothenic acid and folate.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White rice is high in calories and iceberg lettuce has 89% less calories than white rice - white rice has 130 calories per 100 grams and iceberg lettuce has 14 calories.
For macronutrient ratios, white rice is lighter in protein, heavier in carbs and lighter in fat compared to iceberg lettuce per calorie. White rice has a macronutrient ratio of 8:91:2 and for iceberg lettuce, 21:72:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Iceberg Lettuce | |
|---|---|---|
| Protein | 8% | 21% |
| Carbohydrates | 91% | 72% |
| Fat | 2% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Iceberg lettuce has signficantly less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and iceberg lettuce has 3g of carbohydrates.
dietary fiber
Iceberg lettuce has 300% more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and iceberg lettuce has 1.2g of dietary fiber.
sugar
White rice has less sugar than iceberg lettuce - iceberg lettuce has 2g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
White rice and iceberg lettuce contain similar amounts of protein - white rice has 2.4g of protein per 100 grams and iceberg lettuce has 0.9g of protein.
Fat
saturated fat
Both white rice and iceberg lettuce are low in saturated fat - white rice has 0.06g of saturated fat per 100 grams and iceberg lettuce has 0.02g of saturated fat.
Vitamins
Vitamin C
Iceberg lettuce has more Vitamin C than white rice - iceberg lettuce has 2.8mg of Vitamin C per 100 grams and white rice does not contain significant amounts.
Vitamin A
Iceberg lettuce has more Vitamin A than white rice - iceberg lettuce has 25ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
Vitamin E
Iceberg lettuce and white rice contain similar amounts of Vitamin E - iceberg lettuce has 0.18mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Vitamin K
Iceberg lettuce has more Vitamin K than white rice - iceberg lettuce has 24.1ug of Vitamin K per 100 grams and white rice does not contain significant amounts.
The B Vitamins
White rice has more thiamin, niacin, pantothenic acid and folate. Both white rice and iceberg lettuce contain significant amounts of riboflavin and Vitamin B6.
| White Rice | Iceberg Lettuce | |
|---|---|---|
| Thiamin | 0.167 MG | 0.041 MG |
| Riboflavin | 0.016 MG | 0.025 MG |
| Niacin | 1.835 MG | 0.123 MG |
| Pantothenic acid | 0.411 MG | 0.091 MG |
| Vitamin B6 | 0.05 MG | 0.042 MG |
| Folate | 58 UG | 29 UG |
Minerals
calcium
Iceberg lettuce has 500% more calcium than white rice - white rice has 3mg of calcium per 100 grams and iceberg lettuce has 18mg of calcium.
iron
White rice has 263% more iron than iceberg lettuce - white rice has 1.5mg of iron per 100 grams and iceberg lettuce has 0.41mg of iron.
potassium
Iceberg lettuce has 386% more potassium than white rice - white rice has 29mg of potassium per 100 grams and iceberg lettuce has 141mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, iceberg lettuce has more alpha linoleic acid (ALA) than white rice per 100 grams.
| White Rice | Iceberg Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.052 G |
| Total | 0.01 G | 0.052 G |
omega 6s
Comparing omega-6 fatty acids, both white rice and iceberg lettuce contain small amounts of linoleic acid.
| White Rice | Iceberg Lettuce | |
|---|---|---|
| linoleic acid | 0.046 G | 0.021 G |
| Total | 0.046 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 Rice (Rice, white, medium-grain, enriched, cooked) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) .
Cooked White Rice g
()
|
Daily Values (%) |
Iceberg Lettuce 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 white rice or iceberg lettuce contain more calories in 100 grams?White rice is high in calories and iceberg lettuce has 90% less calories than white rice - white rice has 130 calories in 100g and iceberg lettuce has 14 calories.
Does white rice or iceberg lettuce have more carbohydrates?
By weight, iceberg lettuce has signficantly fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and iceberg lettuce has 3g of carbohydrates.