Oatmeal vs. Iceberg Lettuce
Nutrition comparison of Oatmeal and Iceberg Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oatmeal
versus
iceberg lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and iceberg lettuce:
- Iceberg lettuce has 60.6 times less saturated fat than oatmeal.
- Oatmeal has more thiamin, riboflavin, niacin and Vitamin B6, however, iceberg lettuce contains more pantothenic acid.
- Oatmeal is a great source of calcium.
- Oatmeal is an excellent source of dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oatmeal is high in calories and iceberg lettuce has 96% less calories than oatmeal - iceberg lettuce has 14 calories per 100 grams and oatmeal has 367 calories.
For macronutrient ratios, oatmeal is lighter in protein, heavier in fat and similar to iceberg lettuce for carbs. Oatmeal has a macronutrient ratio of 17:69:15 and for iceberg lettuce, 21:72:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | Iceberg Lettuce | |
|---|---|---|
| Protein | 17% | 21% |
| Carbohydrates | 69% | 72% |
| Fat | 15% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Oatmeal is high in carbohydrates and iceberg lettuce has 96% less carbohydrates than oatmeal - iceberg lettuce has 3g of total carbs per 100 grams and oatmeal has 67g of carbohydrates.
dietary fiber
Oatmeal is an excellent source of dietary fiber and it has 717% more dietary fiber than iceberg lettuce - iceberg lettuce has 1.2g of dietary fiber per 100 grams and oatmeal has 9.8g of dietary fiber.
sugar
Iceberg lettuce and oatmeal contain similar amounts of sugar - iceberg lettuce has 2g of sugar per 100 grams and oatmeal has 1g of sugar.
Protein
protein
Oatmeal is an excellent source of protein and it has 16 times more protein than iceberg lettuce - iceberg lettuce has 0.9g of protein per 100 grams and oatmeal has 16g of protein.
Fat
saturated fat
Iceberg lettuce has 60.6 times less saturated fat than oatmeal - iceberg lettuce has 0.02g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.
Vitamins
Vitamin C
Iceberg lettuce has more Vitamin C than oatmeal - iceberg lettuce has 2.8mg of Vitamin C per 100 grams and oatmeal does not contain significant amounts.
Vitamin A
Iceberg lettuce has more Vitamin A than oatmeal - iceberg lettuce has 25ug of Vitamin A per 100 grams and oatmeal does not contain significant amounts.
Vitamin E
Iceberg lettuce and oatmeal contain similar amounts of Vitamin E - iceberg lettuce has 0.18mg of Vitamin E per 100 grams and oatmeal has 0.47mg of Vitamin E.
Vitamin K
Iceberg lettuce has more Vitamin K than oatmeal - iceberg lettuce has 24.1ug of Vitamin K per 100 grams and oatmeal does not contain significant amounts.
The B Vitamins
Oatmeal has more thiamin, riboflavin, niacin and Vitamin B6, however, iceberg lettuce contains more pantothenic acid. Both oatmeal and iceberg lettuce contain significant amounts of folate.
| Oatmeal | Iceberg Lettuce | |
|---|---|---|
| Thiamin | 0.73 MG | 0.041 MG |
| Riboflavin | 0.14 MG | 0.025 MG |
| Niacin | 0.78 MG | 0.123 MG |
| Pantothenic acid | ~ | 0.091 MG |
| Vitamin B6 | 0.12 MG | 0.042 MG |
| Folate | 32 UG | 29 UG |
Minerals
calcium
Oatmeal is a great source of calcium and it has 189% more calcium than iceberg lettuce - iceberg lettuce has 18mg of calcium per 100 grams and oatmeal has 52mg of calcium.
iron
Oatmeal is an excellent source of iron and it has 924% more iron than iceberg lettuce - iceberg lettuce has 0.41mg of iron per 100 grams and oatmeal has 4.2mg of iron.
potassium
Oatmeal is an excellent source of potassium and it has 148% more potassium than iceberg lettuce - iceberg lettuce has 141mg of potassium per 100 grams and oatmeal has 350mg of potassium.
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: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) .
Oatmeal 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 iceberg lettuce or oatmeal contain more calories in 100 grams?Oatmeal is high in calories and iceberg lettuce has 100% less calories than oatmeal - iceberg lettuce has 14 calories in 100g and oatmeal has 367 calories.
Does iceberg lettuce or oatmeal have more carbohydrates?
By weight, oatmeal is high in carbohydrates and iceberg lettuce has 100% fewer carbohydrates than oatmeal - iceberg lettuce has 3g of carbs for 100g and oatmeal has 67g of carbohydrates.
Does iceberg lettuce or oatmeal contain more iron?
Oatmeal is an abundant source of iron and it has 920% more iron than iceberg lettuce - iceberg lettuce has 0.41mg of iron in 100 grams and oatmeal has 4.2mg of iron.
Does iceberg lettuce or oatmeal contain more potassium?
Oatmeal is a rich source of potassium and it has 150% more potassium than iceberg lettuce - iceberg lettuce has 141mg of potassium in 100 grams and oatmeal has 350mg of potassium.