Iceberg Lettuce vs. Pickles
Nutrition comparison of Iceberg Lettuce and Pickles
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
iceberg lettuce
versus
pickles
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in iceberg lettuce and pickles:
- Pickle has more riboflavin, however, iceberg lettuce contains more folate.
- Pickle is a great source of calcium.
USDA sources for nutritional information: Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) and Pickles (Pickles, cucumber, dill or kosher dill) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pickles and iceberg lettuce contain similar amounts of calories - pickle has 12 calories per 100 grams and iceberg lettuce has 14 calories.
For macronutrient ratios, iceberg lettuce is heavier in protein, heavier in carbs and lighter in fat compared to pickles per calorie. Iceberg lettuce has a macronutrient ratio of 21:72:8 and for pickles, 16:65:18 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Iceberg Lettuce | Pickles | |
|---|---|---|
| Protein | 21% | 16% |
| Carbohydrates | 72% | 65% |
| Fat | 8% | 18% |
| Alcohol | ~ | ~ |
carbohydrates
Both pickles and iceberg lettuce are low in carbohydrates - pickle has 2.4g of total carbs per 100 grams and iceberg lettuce has 3g of carbohydrates.
The carbs in pickles are made of 52% sugar and 48% dietary fiber, whereas the carbs in iceberg lettuce comprise of 62% sugar and 38% dietary fiber.
dietary fiber
Pickles and iceberg lettuce contain similar amounts of dietary fiber - pickle has 1g of dietary fiber per 100 grams and iceberg lettuce has 1.2g of dietary fiber.
sugar
Pickles and iceberg lettuce contain similar amounts of sugar - pickle has 1.1g of sugar per 100 grams and iceberg lettuce has 2g of sugar.
Protein
protein
Pickles and iceberg lettuce contain similar amounts of protein - pickle has 0.5g of protein per 100 grams and iceberg lettuce has 0.9g of protein.
Fat
saturated fat
Both pickles and iceberg lettuce are low in saturated fat - pickle has 0.08g of saturated fat per 100 grams and iceberg lettuce has 0.02g of saturated fat.
Vitamins
Vitamin C
Pickles and iceberg lettuce contain similar amounts of Vitamin C - pickle has 2.3mg of Vitamin C per 100 grams and iceberg lettuce has 2.8mg of Vitamin C.
Vitamin A
Pickles and iceberg lettuce contain similar amounts of Vitamin A - pickle has 6ug of Vitamin A per 100 grams and iceberg lettuce has 25ug of Vitamin A.
Vitamin E
Pickles and iceberg lettuce contain similar amounts of Vitamin E - pickle has 0.03mg of Vitamin E per 100 grams and iceberg lettuce has 0.18mg of Vitamin E.
Vitamin K
Pickles and iceberg lettuce contain similar amounts of Vitamin K - pickle has 17.3ug of Vitamin K per 100 grams and iceberg lettuce has 24.1ug of Vitamin K.
The B Vitamins
Pickle has more riboflavin, however, iceberg lettuce contains more folate. Both iceberg lettuce and pickles contain significant amounts of thiamin, niacin, pantothenic acid and Vitamin B6.
| Iceberg Lettuce | Pickles | |
|---|---|---|
| Thiamin | 0.041 MG | 0.045 MG |
| Riboflavin | 0.025 MG | 0.057 MG |
| Niacin | 0.123 MG | 0.109 MG |
| Pantothenic acid | 0.091 MG | 0.201 MG |
| Vitamin B6 | 0.042 MG | 0.035 MG |
| Folate | 29 UG | 8 UG |
Minerals
calcium
Pickle is a great source of calcium and it has 217% more calcium than iceberg lettuce - pickle has 57mg of calcium per 100 grams and iceberg lettuce has 18mg of calcium.
iron
Pickles and iceberg lettuce contain similar amounts of iron - pickle has 0.26mg of iron per 100 grams and iceberg lettuce has 0.41mg of iron.
potassium
Pickles and iceberg lettuce contain similar amounts of potassium - pickle has 117mg of potassium per 100 grams and iceberg lettuce has 141mg 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 pickles contain small amounts of alpha-carotene.
| Iceberg Lettuce | Pickles | |
|---|---|---|
| beta-carotene | 299 UG | 53 UG |
| alpha-carotene | 4 UG | 13 UG |
| lutein + zeaxanthin | 277 UG | 28 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both iceberg lettuce and pickles contain significant amounts of alpha linoleic acid (ALA).
| Iceberg Lettuce | Pickles | |
|---|---|---|
| alpha linoleic acid | 0.052 G | 0.07 G |
| Total | 0.052 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, pickle has more linoleic acid than iceberg lettuce per 100 grams.
| Iceberg Lettuce | Pickles | |
|---|---|---|
| linoleic acid | 0.021 G | 0.052 G |
| Total | 0.021 G | 0.052 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 Pickles (Pickles, cucumber, dill or kosher dill) .
Iceberg Lettuce g
()
|
Daily Values (%) |
Pickles 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 pickles or iceberg lettuce contain more calories in 100 grams?Pickles and iceberg lettuce contain similar amounts of calories - pickle has 12 calories in 100g and iceberg lettuce has 14 calories.
Does pickles or iceberg lettuce have more carbohydrates?
By weight, both pickles and iceberg lettuce are low in carbohydrates - pickle has 2.4g of carbs for 100g and iceberg lettuce has 3g of carbohydrates. the carbs in pickles are made of 50% sugar and 50% dietary fiber, whereas the carbs in iceberg lettuce comprise of 60% sugar and 40% dietary fiber.