Iceberg Lettuce vs. Shallot
Nutrition comparison of Iceberg Lettuce and Shallot
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
iceberg lettuce
versus
shallot
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in iceberg lettuce and shallot:
- Iceberg lettuce has 4.1 times less calories than shallot.
- Iceberg lettuce has 4.6 times less carbohydrates than shallot.
- Iceberg lettuce has 75% less sugar than shallot.
- Shallot has more pantothenic acid and Vitamin B6.
- Shallot is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) and Shallot (Shallots, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Iceberg lettuce has 4.1 times less calories than shallot - iceberg lettuce has 14 calories per 100 grams and shallot has 72 calories.
For macronutrient ratios, iceberg lettuce is heavier in protein, lighter in carbs and heavier in fat compared to shallot per calorie. Iceberg lettuce has a macronutrient ratio of 21:72:8 and for shallot, 15:85:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Iceberg Lettuce | Shallot | |
|---|---|---|
| Protein | 21% | 15% |
| Carbohydrates | 72% | 85% |
| Fat | 8% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Iceberg lettuce has 4.6 times less carbohydrates than shallot - iceberg lettuce has 3g of total carbs per 100 grams and shallot has 16.8g of carbohydrates.
dietary fiber
Shallot is an excellent source of dietary fiber and it has 167% more dietary fiber than iceberg lettuce - iceberg lettuce has 1.2g of dietary fiber per 100 grams and shallot has 3.2g of dietary fiber.
sugar
Iceberg lettuce has 75% less sugar than shallot - iceberg lettuce has 2g of sugar per 100 grams and shallot has 7.9g of sugar.
Protein
protein
Shallot has 178% more protein than iceberg lettuce - iceberg lettuce has 0.9g of protein per 100 grams and shallot has 2.5g of protein.
Fat
saturated fat
Both iceberg lettuce and shallot are low in saturated fat - iceberg lettuce has 0.02g of saturated fat per 100 grams and shallot has 0.02g of saturated fat.
Vitamins
Vitamin C
Shallot has 186% more Vitamin C than iceberg lettuce - iceberg lettuce has 2.8mg of Vitamin C per 100 grams and shallot has 8mg of Vitamin C.
Vitamin A
Iceberg lettuce has more Vitamin A than shallot - iceberg lettuce has 25ug of Vitamin A per 100 grams and shallot does not contain significant amounts.
Vitamin E
Iceberg lettuce and shallot contain similar amounts of Vitamin E - iceberg lettuce has 0.18mg of Vitamin E per 100 grams and shallot has 0.04mg of Vitamin E.
Vitamin K
Iceberg lettuce has 29 times more Vitamin K than shallot - iceberg lettuce has 24.1ug of Vitamin K per 100 grams and shallot has 0.8ug of Vitamin K.
The B Vitamins
Shallot has more pantothenic acid and Vitamin B6. Both iceberg lettuce and shallot contain significant amounts of thiamin, riboflavin, niacin and folate.
| Iceberg Lettuce | Shallot | |
|---|---|---|
| Thiamin | 0.041 MG | 0.06 MG |
| Riboflavin | 0.025 MG | 0.02 MG |
| Niacin | 0.123 MG | 0.2 MG |
| Pantothenic acid | 0.091 MG | 0.29 MG |
| Vitamin B6 | 0.042 MG | 0.345 MG |
| Folate | 29 UG | 34 UG |
Minerals
calcium
Shallot has 106% more calcium than iceberg lettuce - iceberg lettuce has 18mg of calcium per 100 grams and shallot has 37mg of calcium.
iron
Shallot has 193% more iron than iceberg lettuce - iceberg lettuce has 0.41mg of iron per 100 grams and shallot has 1.2mg of iron.
potassium
Shallot is an excellent source of potassium and it has 137% more potassium than iceberg lettuce - iceberg lettuce has 141mg of potassium per 100 grams and shallot has 334mg 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 | Shallot | |
|---|---|---|
| beta-carotene | 299 UG | 3 UG |
| alpha-carotene | 4 UG | ~ |
| lutein + zeaxanthin | 277 UG | 8 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, iceberg lettuce has more alpha linoleic acid (ALA) than shallot per 100 grams.
| Iceberg Lettuce | Shallot | |
|---|---|---|
| alpha linoleic acid | 0.052 G | 0.002 G |
| Total | 0.052 G | 0.002 G |
omega 6s
Comparing omega-6 fatty acids, both iceberg lettuce and shallot contain small amounts of linoleic acid.
| Iceberg Lettuce | Shallot | |
|---|---|---|
| linoleic acid | 0.021 G | 0.037 G |
| Total | 0.021 G | 0.037 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 Shallot (Shallots, raw) .
Iceberg Lettuce g
()
|
Daily Values (%) |
Shallot 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 shallot contain more calories in 100 grams?Iceberg lettuce has 4.1 times less calories than shallot - iceberg lettuce has 14 calories in 100g and shallot has 72 calories.
Does iceberg lettuce or shallot have more carbohydrates?
By weight, iceberg lettuce has 4.6 times fewer carbohydrates than shallot - iceberg lettuce has 3g of carbs for 100g and shallot has 16.8g of carbohydrates.
Does iceberg lettuce or shallot contain more potassium?
Shallot is a rich source of potassium and it has 140% more potassium than iceberg lettuce - iceberg lettuce has 141mg of potassium in 100 grams and shallot has 334mg of potassium.