Iceberg Lettuce vs. Yellow Corn
Nutrition comparison of Iceberg Lettuce and Cooked Yellow Corn
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
iceberg lettuce
versus
cooked
yellow corn
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in iceberg lettuce and yellow corn:
- Iceberg lettuce has 6 times less carbohydrates than yellow corn.
- Iceberg lettuce has more beta-carotene than yellow corn, however, yellow corn contains more alpha-carotene and lutein + zeaxanthin than iceberg lettuce.
- Iceberg lettuce has signficantly less calories than yellow corn.
- Yellow corn has more riboflavin, niacin, pantothenic acid and Vitamin B6.
- Yellow corn is a great source of dietary fiber and potassium.
USDA sources for nutritional information: Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Iceberg lettuce has signficantly less calories than yellow corn - iceberg lettuce has 14 calories per 100 grams and yellow corn has 96 calories.
For macronutrient ratios, iceberg lettuce is heavier in protein, lighter in carbs and lighter in fat compared to yellow corn per calorie. Iceberg lettuce has a macronutrient ratio of 21:72:8 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Iceberg Lettuce | Yellow Corn | |
|---|---|---|
| Protein | 21% | 12% |
| Carbohydrates | 72% | 76% |
| Fat | 8% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Iceberg lettuce has 6 times less carbohydrates than yellow corn - iceberg lettuce has 3g of total carbs per 100 grams and yellow corn has 21g of carbohydrates.
dietary fiber
Yellow corn is a great source of dietary fiber and it has 100% more dietary fiber than iceberg lettuce - iceberg lettuce has 1.2g of dietary fiber per 100 grams and yellow corn has 2.4g of dietary fiber.
sugar
Iceberg lettuce and yellow corn contain similar amounts of sugar - iceberg lettuce has 2g of sugar per 100 grams and yellow corn has 4.5g of sugar.
Protein
protein
Yellow corn has 279% more protein than iceberg lettuce - iceberg lettuce has 0.9g of protein per 100 grams and yellow corn has 3.4g of protein.
Fat
saturated fat
Both iceberg lettuce and yellow corn are low in saturated fat - iceberg lettuce has 0.02g of saturated fat per 100 grams and yellow corn has 0.2g of saturated fat.
Vitamins
Vitamin C
Yellow corn has 96% more Vitamin C than iceberg lettuce - iceberg lettuce has 2.8mg of Vitamin C per 100 grams and yellow corn has 5.5mg of Vitamin C.
Vitamin A
Iceberg lettuce and yellow corn contain similar amounts of Vitamin A - iceberg lettuce has 25ug of Vitamin A per 100 grams and yellow corn has 13ug of Vitamin A.
Vitamin E
Iceberg lettuce and yellow corn contain similar amounts of Vitamin E - iceberg lettuce has 0.18mg of Vitamin E per 100 grams and yellow corn has 0.09mg of Vitamin E.
Vitamin K
Iceberg lettuce has 59 times more Vitamin K than yellow corn - iceberg lettuce has 24.1ug of Vitamin K per 100 grams and yellow corn has 0.4ug of Vitamin K.
The B Vitamins
Yellow corn has more riboflavin, niacin, pantothenic acid and Vitamin B6. Both iceberg lettuce and yellow corn contain significant amounts of thiamin and folate.
| Iceberg Lettuce | Yellow Corn | |
|---|---|---|
| Thiamin | 0.041 MG | 0.093 MG |
| Riboflavin | 0.025 MG | 0.057 MG |
| Niacin | 0.123 MG | 1.683 MG |
| Pantothenic acid | 0.091 MG | 0.792 MG |
| Vitamin B6 | 0.042 MG | 0.139 MG |
| Folate | 29 UG | 23 UG |
Minerals
calcium
Iceberg lettuce has 500% more calcium than yellow corn - iceberg lettuce has 18mg of calcium per 100 grams and yellow corn has 3mg of calcium.
iron
Iceberg lettuce and yellow corn contain similar amounts of iron - iceberg lettuce has 0.41mg of iron per 100 grams and yellow corn has 0.45mg of iron.
potassium
Yellow corn is a great source of potassium and it has 55% more potassium than iceberg lettuce - iceberg lettuce has 141mg of potassium per 100 grams and yellow corn has 218mg of potassium.
Antioxidants and Phytonutrients
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 has more beta-carotene than yellow corn per 100 grams, however, yellow corn contains more alpha-carotene and lutein + zeaxanthin than iceberg lettuce per 100 grams.
| Iceberg Lettuce | Yellow Corn | |
|---|---|---|
| beta-carotene | 299 UG | 66 UG |
| alpha-carotene | 4 UG | 23 UG |
| lutein + zeaxanthin | 277 UG | 906 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, iceberg lettuce has more alpha linoleic acid (ALA) than yellow corn per 100 grams.
| Iceberg Lettuce | Yellow Corn | |
|---|---|---|
| alpha linoleic acid | 0.052 G | 0.018 G |
| Total | 0.052 G | 0.018 G |
omega 6s
Comparing omega-6 fatty acids, yellow corn has more linoleic acid than iceberg lettuce per 100 grams.
| Iceberg Lettuce | Yellow Corn | |
|---|---|---|
| linoleic acid | 0.021 G | 0.586 G |
| Total | 0.021 G | 0.586 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 Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .
Iceberg Lettuce g
()
|
Daily Values (%) |
Cooked Yellow Corn g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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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 yellow corn contain more calories in 100 grams?Iceberg lettuce has signficantly less calories than yellow corn - iceberg lettuce has 14 calories in 100g and yellow corn has 96 calories.
Does iceberg lettuce or yellow corn have more carbohydrates?
By weight, iceberg lettuce has 6 times fewer carbohydrates than yellow corn - iceberg lettuce has 3g of carbs for 100g and yellow corn has 21g of carbohydrates.