Iceberg Lettuce vs. Peas

Nutrition comparison of Iceberg Lettuce and Peas


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of iceberg lettuce versus peas (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in iceberg lettuce and peas:

  • Iceberg lettuce has 3.8 times less carbohydrates than pea.
  • Iceberg lettuce has 4.7 times less calories than pea.
  • Pea has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
  • Pea is a great source of potassium.
  • Pea is an excellent source of Vitamin C and dietary fiber.
Detailed nutritional comparison of iceberg lettuce and peas is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) and Peas (Peas, green, raw) . Have a correction or suggestions? Shoot us an email.


Image of Iceberg Lettuce src
Image of Peas src

Calories and Carbs

calories

Iceberg lettuce has 4.7 times less calories than pea - iceberg lettuce has 14 calories per 100 grams and pea has 81 calories.

For macronutrient ratios, iceberg lettuce is lighter in protein and similar to peas for carbs and fat. Iceberg lettuce has a macronutrient ratio of 21:72:8 and for peas, 26:69:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Iceberg Lettuce Peas
Protein 21% 26%
Carbohydrates 72% 69%
Fat 8% 5%
Alcohol ~ ~

carbohydrates

Iceberg lettuce has 3.8 times less carbohydrates than pea - iceberg lettuce has 3g of total carbs per 100 grams and pea has 14.5g of carbohydrates.

dietary fiber

Pea is an excellent source of dietary fiber and it has 375% more dietary fiber than iceberg lettuce - iceberg lettuce has 1.2g of dietary fiber per 100 grams and pea has 5.7g of dietary fiber.

sugar

Iceberg lettuce and peas contain similar amounts of sugar - iceberg lettuce has 2g of sugar per 100 grams and pea has 5.7g of sugar.

Protein

protein

Pea has 502% more protein than iceberg lettuce - iceberg lettuce has 0.9g of protein per 100 grams and pea has 5.4g of protein.

Fat

saturated fat

Both iceberg lettuce and peas are low in saturated fat - iceberg lettuce has 0.02g of saturated fat per 100 grams and pea has 0.07g of saturated fat.

Vitamins

Vitamin C

Pea is an excellent source of Vitamin C and it has 13 times more Vitamin C than iceberg lettuce - iceberg lettuce has 2.8mg of Vitamin C per 100 grams and pea has 40mg of Vitamin C.

Vitamin A

Iceberg lettuce and peas contain similar amounts of Vitamin A - iceberg lettuce has 25ug of Vitamin A per 100 grams and pea has 38ug of Vitamin A.

Vitamin E

Iceberg lettuce and peas contain similar amounts of Vitamin E - iceberg lettuce has 0.18mg of Vitamin E per 100 grams and pea has 0.13mg of Vitamin E.

Vitamin K

Iceberg lettuce and peas contain similar amounts of Vitamin K - iceberg lettuce has 24.1ug of Vitamin K per 100 grams and pea has 24.8ug of Vitamin K.

The B Vitamins

Pea has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both iceberg lettuce and peas contain significant amounts of pantothenic acid.

Iceberg Lettuce Peas
Thiamin 0.041 MG 0.266 MG
Riboflavin 0.025 MG 0.132 MG
Niacin 0.123 MG 2.09 MG
Pantothenic acid 0.091 MG 0.104 MG
Vitamin B6 0.042 MG 0.169 MG
Folate 29 UG 65 UG

Minerals

calcium

Iceberg lettuce and peas contain similar amounts of calcium - iceberg lettuce has 18mg of calcium per 100 grams and pea has 25mg of calcium.

iron

Pea has 259% more iron than iceberg lettuce - iceberg lettuce has 0.41mg of iron per 100 grams and pea has 1.5mg of iron.

potassium

Pea is a great source of potassium and it has 73% more potassium than iceberg lettuce - iceberg lettuce has 141mg of potassium per 100 grams and pea has 244mg 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, both iceberg lettuce and peas contain significant amounts of beta-carotene.

Iceberg Lettuce Peas
beta-carotene 299 UG 449 UG
alpha-carotene 4 UG 21 UG
lutein + zeaxanthin 277 UG 2477 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both iceberg lettuce and peas contain significant amounts of alpha linoleic acid (ALA).

Iceberg Lettuce Peas
alpha linoleic acid 0.052 G 0.035 G
Total 0.052 G 0.035 G

omega 6s

Comparing omega-6 fatty acids, pea has more linoleic acid than iceberg lettuce per 100 grams.

Iceberg Lettuce Peas
linoleic acid 0.021 G 0.152 G
Total 0.021 G 0.152 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 Peas (Peas, green, raw) .

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FAQ

Does iceberg lettuce or peas contain more calories in 100 grams?
Iceberg lettuce has 4.7 times less calories than pea - iceberg lettuce has 14 calories in 100g and pea has 81 calories.

Does iceberg lettuce or peas have more carbohydrates?
By weight, iceberg lettuce has 3.8 times fewer carbohydrates than pea - iceberg lettuce has 3g of carbs for 100g and pea has 14.5g of carbohydrates.