Food with Nutrition Similar to Iceberg Lettuce


image of iceberg lettuce

Similar to Iceberg Lettuce

A common vegetable, iceberg lettuce has significant amounts of dietary fiber and calcium. One head of iceberg lettuce contains about 106 calories.

Many foods are similar nutritionally to iceberg lettuce, including celery, asparagus, green bean and arugula.

We compared the key nutrients in iceberg lettuce (dietary fiber and calcium) to nutrients in hundreds of other foods with data from USDA.[1]

Summary of the most similar foods by category:
plants and vegetables: Celery, Asparagus, Green Bean, Arugula, Cucumber, Fennel, Pickles, Leeks, Butterhead Lettuce, Kimchi, Chives, Scallion, Endive, Cilantro, Spinach, Sage, Oregano, Collard Greens
fruits: Rhubarb, Grapes
The details of the top 20 foods most nutritionally similar to iceberg lettuce are below.

plants and vegetables

There are quite a few plants and vegetables that offer similar nutritional benefits to iceberg lettuce. Celery, asparagus, green bean, arugula and cucumber are all high in dietary fiber and or calcium.

Celery

image of celery

Similarity: > 95%

More nutritionally dense than iceberg lettuce, celery contains nutrients similar to iceberg lettuce, but in smaller amounts overall. Also, celery contains more dietary fiber, calcium and potassium than iceberg lettuce.

For 100 grams of iceberg lettuce and celery:


Iceberg Lettuce
(1.5 cup)
Celery
(1 cup)
1.2
dietary fiber (G)
1.6
18
calcium (MG)
40
View More
0.982 | 0.982 | 2.12 Complete Comparison:
Celery vs. Iceberg Lettuce


Asparagus

image of asparagus

Similarity: > 95%

More nutritionally dense than iceberg lettuce, asparagus contain nutrients similar to iceberg lettuce, but in smaller amounts overall. Moreover, asparagus contains more dietary fiber, Vitamin C, iron, potassium and thiamin than iceberg lettuce.

For 100 grams of iceberg lettuce and asparagus:


Iceberg Lettuce
(1.5 cup)
Asparagus
(3/4 cup)
1.2
dietary fiber (G)
2.1
18
calcium (MG)
24
View More
0.978 | 0.978 | 1.95 Complete Comparison:
Asparagus vs. Iceberg Lettuce


Green Bean

image of green bean

Similarity: > 95%

More nutritionally dense than iceberg lettuce, green bean contains nutrients similar to iceberg lettuce, but in smaller amounts overall. Moreover, green bean contains more dietary fiber, Vitamin C, calcium, iron and potassium than iceberg lettuce.

For 100 grams of iceberg lettuce and green bean:


Iceberg Lettuce
(1.5 cup)
Green Bean
(1 cup)
1.2
dietary fiber (G)
2.7
18
calcium (MG)
37
View More
0.975 | 0.975 | 2.85 Complete Comparison:
Green Bean vs. Iceberg Lettuce


Arugula

image of arugula

Similarity: > 95%

More nutritionally dense than iceberg lettuce, arugula contains nutrients similar to iceberg lettuce, but in smaller amounts overall. Moreover, arugula contains more dietary fiber, protein, Vitamin C, Vitamin A and calcium than iceberg lettuce.

For 100 grams of iceberg lettuce and arugula:


Iceberg Lettuce
(1.5 cup)
Arugula
(50 leaves)
1.2
dietary fiber (G)
1.6
18
calcium (MG)
160
View More
0.975 | 0.975 | 2.95 Complete Comparison:
Arugula vs. Iceberg Lettuce


Cucumber

image of cucumber

Similarity: > 95%

Cucumber contains nutrients similar to iceberg lettuce, but in smaller amounts overall. Also, cucumber contains more Vitamin C than iceberg lettuce.

For 100 grams of iceberg lettuce and cucumber:


Iceberg Lettuce
(1.5 cup)
Cucumber
(1 cup)
1.2
dietary fiber (G)
0.5
18
calcium (MG)
16
View More
0.968 | 0.968 | 1.13 Complete Comparison:
Cucumber vs. Iceberg Lettuce


Fennel

image of fennel

Similarity: > 95%

More nutritionally dense than iceberg lettuce, fennel contains nutrients similar to iceberg lettuce, but in smaller amounts overall. Moreover, fennel contains more dietary fiber, Vitamin C, Vitamin A, calcium and potassium than iceberg lettuce.

For 100 grams of iceberg lettuce and fennel:


Iceberg Lettuce
(1.5 cup)
Fennel
(1.25 cup)
1.2
dietary fiber (G)
3.1
18
calcium (MG)
49
View More
0.968 | 0.968 | 1.94 Complete Comparison:
Fennel vs. Iceberg Lettuce


Pickles

image of pickles

Similarity: > 95%

Pickles contain nutrients similar to iceberg lettuce, but in smaller amounts overall. Also, pickles contains more calcium than iceberg lettuce.

For 100 grams of iceberg lettuce and pickles:


Iceberg Lettuce
(1.5 cup)
Pickles
(2.75 spears)
1.2
dietary fiber (G)
1
18
calcium (MG)
57
View More
0.961 | 0.961 | 1.71 Complete Comparison:
Pickles vs. Iceberg Lettuce


Leeks

image of leeks

Similarity: > 95%

More nutritionally dense than iceberg lettuce, leeks contain nutrients similar to iceberg lettuce, but in smaller amounts overall. Moreover, leeks contains more dietary fiber, Vitamin C, Vitamin A and calcium than iceberg lettuce.

For 100 grams of iceberg lettuce and leeks:


Iceberg Lettuce
(1.5 cup)
Leeks
(about 1 cup)
1.2
dietary fiber (G)
1.8
18
calcium (MG)
59
View More
0.959 | 0.959 | 2.23 Complete Comparison:
Leeks vs. Iceberg Lettuce


Butterhead Lettuce

image of butterhead lettuce

Similarity: > 95%

More nutritionally dense than iceberg lettuce, butterhead lettuce contains nutrients similar to iceberg lettuce, but in smaller amounts overall. Moreover, butterhead lettuce contains more Vitamin A, Vitamin E, calcium, iron and potassium than iceberg lettuce.

For 100 grams of iceberg lettuce and butterhead lettuce:


Iceberg Lettuce
(1.5 cup)
Butterhead Lettuce
(1.75 cup)
1.2
dietary fiber (G)
1.1
18
calcium (MG)
35
View More
0.952 | 0.952 | 2.23 Complete Comparison:
Butterhead Lettuce vs. Iceberg Lettuce


Kimchi

image of kimchi

Similarity: > 90%

Kimchi contains nutrients similar to iceberg lettuce, but in smaller amounts overall. Moreover, kimchi contains more dietary fiber, calcium, iron, riboflavin and niacin than iceberg lettuce.

For 100 grams of iceberg lettuce and kimchi:


Iceberg Lettuce
(1.5 cup)
Kimchi
(5/8 cup)
1.2
dietary fiber (G)
1.6
18
calcium (MG)
33
View More
0.942 | 0.942 | 1.54 Complete Comparison:
Kimchi vs. Iceberg Lettuce


Chives

image of chives

Similarity: > 90%

More nutritionally dense than iceberg lettuce, chives contain nutrients similar to iceberg lettuce, but in smaller amounts overall. Moreover, chives contains more dietary fiber, protein, Vitamin C, Vitamin A and calcium than iceberg lettuce.

For 100 grams of iceberg lettuce and chives:


Iceberg Lettuce
(1.5 cup)
Chives
(33 tbsps)
1.2
dietary fiber (G)
2.5
18
calcium (MG)
92
View More
0.935 | 0.935 | 3.79 Complete Comparison:
Chives vs. Iceberg Lettuce


Scallion

image of scallion

Similarity: > 90%

More nutritionally dense than iceberg lettuce, scallion contains nutrients similar to iceberg lettuce, but in smaller amounts overall. Moreover, scallion contains more dietary fiber, Vitamin C, Vitamin A, calcium and iron than iceberg lettuce.

For 100 grams of iceberg lettuce and scallion:


Iceberg Lettuce
(1.5 cup)
Scallion
(1 cup)
1.2
dietary fiber (G)
2.6
18
calcium (MG)
72
View More
0.926 | 0.926 | 2.47 Complete Comparison:
Scallion vs. Iceberg Lettuce


Endive

image of endive

Similarity: > 90%

More nutritionally dense than iceberg lettuce, endive contains nutrients similar to iceberg lettuce, but in smaller amounts overall. Moreover, endive contains more dietary fiber, Vitamin C, Vitamin A, calcium and iron than iceberg lettuce.

For 100 grams of iceberg lettuce and endive:


Iceberg Lettuce
(1.5 cup)
Endive
(2 cups)
1.2
dietary fiber (G)
3.1
18
calcium (MG)
52
View More
0.925 | 0.925 | 2.82 Complete Comparison:
Endive vs. Iceberg Lettuce


Cilantro

image of cilantro

Similarity: > 90%

More nutritionally dense than iceberg lettuce, cilantro contains nutrients similar to iceberg lettuce, but in smaller amounts overall. Moreover, cilantro contains more dietary fiber, Vitamin C, Vitamin A, Vitamin E and calcium than iceberg lettuce.

For 100 grams of iceberg lettuce and cilantro:


Iceberg Lettuce
(1.5 cup)
Cilantro
(6 cups)
1.2
dietary fiber (G)
2.8
18
calcium (MG)
67
View More
0.922 | 0.922 | 3.73 Complete Comparison:
Cilantro vs. Iceberg Lettuce


Spinach

image of spinach

Similarity: > 90%

More nutritionally dense than iceberg lettuce, spinach contains nutrients similar to iceberg lettuce, but in smaller amounts overall. Moreover, spinach contains more dietary fiber, protein, Vitamin C, Vitamin A and Vitamin E than iceberg lettuce.

For 100 grams of iceberg lettuce and spinach:


Iceberg Lettuce
(1.5 cup)
Spinach
(3.5 cups)
1.2
dietary fiber (G)
2.2
18
calcium (MG)
99
View More
0.921 | 0.921 | 4.7 Complete Comparison:
Spinach vs. Iceberg Lettuce


Sage

image of sage

Similarity: > 90%

More nutritionally dense than iceberg lettuce, sage contains nutrients similar to iceberg lettuce, but in smaller amounts overall. Also, sage contains more dietary fiber, protein and Vitamin C than iceberg lettuce.

For 100 grams of iceberg lettuce and sage:


Iceberg Lettuce
(1.5 cup)
Sage
(143 tsps)
1.2
dietary fiber (G)
40
18
calcium (MG)
1652
View More
0.916 | 0.916 | 12.5 Complete Comparison:
Sage vs. Iceberg Lettuce


Oregano

image of oregano

Similarity: > 90%

More nutritionally dense than iceberg lettuce, oregano contains nutrients similar to iceberg lettuce, but in smaller amounts overall. Also, oregano contains more dietary fiber, protein and Vitamin A than iceberg lettuce.

For 100 grams of iceberg lettuce and oregano:


Iceberg Lettuce
(1.5 cup)
Oregano
(100 tsps)
1.2
dietary fiber (G)
43
18
calcium (MG)
1597
View More
0.916 | 0.916 | 11.41 Complete Comparison:
Oregano vs. Iceberg Lettuce


Collard Greens

image of collard greens

Similarity: > 90%

More nutritionally dense than iceberg lettuce, collard greens contain nutrients similar to iceberg lettuce, but in smaller amounts overall. Moreover, collard greens contains more dietary fiber, protein, Vitamin C, Vitamin A and Vitamin E than iceberg lettuce.

For 100 grams of iceberg lettuce and collard greens:


Iceberg Lettuce
(1.5 cup)
Collard Greens
(2.75 cups)
1.2
dietary fiber (G)
4
18
calcium (MG)
232
View More
0.915 | 0.915 | 3.86 Complete Comparison:
Collard Greens vs. Iceberg Lettuce


fruits


Rhubarb

image of rhubarb

Similarity: > 90%

Rhubarb contains nutrients similar to iceberg lettuce, but in smaller amounts overall. Moreover, rhubarb contains more dietary fiber, protein, Vitamin C, calcium and potassium than iceberg lettuce.

For 100 grams of iceberg lettuce and rhubarb:


Iceberg Lettuce
(1.5 cup)
Rhubarb
(7/8 cup)
1.2
dietary fiber (G)
1.8
18
calcium (MG)
86
View More
0.938 | 0.938 | 1.12 Complete Comparison:
Rhubarb vs. Iceberg Lettuce


Grapes

image of grapes

Similarity: > 90%

More nutritionally dense than iceberg lettuce, grapes contain nutrients similar to iceberg lettuce, but in smaller amounts overall. Also, grapes contains more potassium than iceberg lettuce.

For 100 grams of iceberg lettuce and grapes:


Iceberg Lettuce
(1.5 cup)
Grapes
(5/8 cup)
1.2
dietary fiber (G)
0.9
18
calcium (MG)
10
View More
0.914 | 0.914 | 1.82 Complete Comparison:
Grapes vs. Iceberg Lettuce



Other Nutritional Substitutes

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