Iceberg Lettuce vs. Russet Potato
Nutrition comparison of Iceberg Lettuce and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
iceberg lettuce
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in iceberg lettuce and russet potato:
- Iceberg lettuce has 4.6 times less calories than russet potato.
- Iceberg lettuce has 5 times less carbohydrates than russet potato.
- Russet potato has more niacin, pantothenic acid and Vitamin B6.
- Russet potato is an excellent source of potassium.
USDA sources for nutritional information: Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Iceberg lettuce has 4.6 times less calories than russet potato - iceberg lettuce has 14 calories per 100 grams and russet potato has 79 calories.
For macronutrient ratios, iceberg lettuce is heavier in protein, lighter in carbs and heavier in fat compared to russet potato per calorie. Iceberg lettuce has a macronutrient ratio of 21:72:8 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Iceberg Lettuce | Russet Potato | |
|---|---|---|
| Protein | 21% | 11% |
| Carbohydrates | 72% | 89% |
| Fat | 8% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Iceberg lettuce has 5 times less carbohydrates than russet potato - iceberg lettuce has 3g of total carbs per 100 grams and russet potato has 18.1g of carbohydrates.
The carbs in iceberg lettuce are made of 62% sugar and 38% dietary fiber, whereas the carbs in russet potato comprise of 89% starch, 7% dietary fiber and 3% sugar.
dietary fiber
Iceberg lettuce and russet potato contain similar amounts of dietary fiber - iceberg lettuce has 1.2g of dietary fiber per 100 grams and russet potato has 1.3g of dietary fiber.
sugar
Iceberg lettuce and russet potato contain similar amounts of sugar - iceberg lettuce has 2g of sugar per 100 grams and russet potato has 0.62g of sugar.
Protein
protein
Iceberg lettuce and russet potato contain similar amounts of protein - iceberg lettuce has 0.9g of protein per 100 grams and russet potato has 2.1g of protein.
Fat
saturated fat
Both iceberg lettuce and russet potato are low in saturated fat - iceberg lettuce has 0.02g of saturated fat per 100 grams and russet potato has 0.03g of saturated fat.
Vitamins
Vitamin C
Russet potato has 104% more Vitamin C than iceberg lettuce - iceberg lettuce has 2.8mg of Vitamin C per 100 grams and russet potato has 5.7mg of Vitamin C.
Vitamin A
Iceberg lettuce has more Vitamin A than russet potato - iceberg lettuce has 25ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Iceberg lettuce and russet potato contain similar amounts of Vitamin E - iceberg lettuce has 0.18mg of Vitamin E per 100 grams and russet potato has 0.01mg of Vitamin E.
Vitamin K
Iceberg lettuce has 12 times more Vitamin K than russet potato - iceberg lettuce has 24.1ug of Vitamin K per 100 grams and russet potato has 1.8ug of Vitamin K.
The B Vitamins
Russet potato has more niacin, pantothenic acid and Vitamin B6. Both iceberg lettuce and russet potato contain significant amounts of thiamin, riboflavin and folate.
| Iceberg Lettuce | Russet Potato | |
|---|---|---|
| Thiamin | 0.041 MG | 0.082 MG |
| Riboflavin | 0.025 MG | 0.033 MG |
| Niacin | 0.123 MG | 1.035 MG |
| Pantothenic acid | 0.091 MG | 0.301 MG |
| Vitamin B6 | 0.042 MG | 0.345 MG |
| Folate | 29 UG | 14 UG |
Minerals
calcium
Iceberg lettuce and russet potato contain similar amounts of calcium - iceberg lettuce has 18mg of calcium per 100 grams and russet potato has 13mg of calcium.
iron
Russet potato has 110% more iron than iceberg lettuce - iceberg lettuce has 0.41mg of iron per 100 grams and russet potato has 0.86mg of iron.
potassium
Russet potato is an excellent source of potassium and it has 196% more potassium than iceberg lettuce - iceberg lettuce has 141mg of potassium per 100 grams and russet potato has 417mg 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 | Russet Potato | |
|---|---|---|
| beta-carotene | 299 UG | ~ |
| alpha-carotene | 4 UG | ~ |
| lutein + zeaxanthin | 277 UG | 5 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, iceberg lettuce has more alpha linoleic acid (ALA) than russet potato per 100 grams.
| Iceberg Lettuce | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.052 G | 0.01 G |
| Total | 0.052 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, both iceberg lettuce and russet potato contain small amounts of linoleic acid.
| Iceberg Lettuce | Russet Potato | |
|---|---|---|
| linoleic acid | 0.021 G | 0.032 G |
| Total | 0.021 G | 0.032 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 Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Iceberg Lettuce g
()
|
Daily Values (%) |
Russet Potato 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 russet potato contain more calories in 100 grams?Iceberg lettuce has 4.6 times less calories than russet potato - iceberg lettuce has 14 calories in 100g and russet potato has 79 calories.
Does iceberg lettuce or russet potato have more carbohydrates?
By weight, iceberg lettuce has 5 times fewer carbohydrates than russet potato - iceberg lettuce has 3g of carbs for 100g and russet potato has 18.1g of carbohydrates. the carbs in iceberg lettuce are made of 60% sugar and 40% dietary fiber, whereas the carbs in russet potato comprise of 90% starch, 10% dietary fiber and 0% sugar.
Does iceberg lettuce or russet potato contain more potassium?
Russet potato is a rich source of potassium and it has 200% more potassium than iceberg lettuce - iceberg lettuce has 141mg of potassium in 100 grams and russet potato has 417mg of potassium.