#1: Romaine Lettuce×
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#2: Iceberg Lettuce×
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Nutrition Comparison of Romaine Lettuce, Iceberg Lettuce

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Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Romaine Lettuce100 grams (x1)1% DV17 calories
  • Iceberg Lettuce100 grams (x1)1% DV14 calories

Fat Comparison


65g = Full Bar. (~ = missing data)
  • Romaine Lettuce100 grams (x1)0% DV0.3g
  • Iceberg Lettuce100 grams (x1)0% DV0.1g

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Romaine Lettuce100 grams (x1)1% DV3.3g
  • Iceberg Lettuce100 grams (x1)1% DV3g

Protein Comparison


50g = Full Bar. (~ = missing data)
  • Romaine Lettuce100 grams (x1)2% DV1.2g
  • Iceberg Lettuce100 grams (x1)2% DV0.9g

Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Romaine Lettuce100 grams (x1)0% DV0mg
  • Iceberg Lettuce100 grams (x1)0% DV0mg

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Romaine Lettuce100 grams (x1)8% DV2.1g
  • Iceberg Lettuce100 grams (x1)5% DV1.2g

Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Romaine Lettuce100 grams (x1)2% DV1.2g
  • Iceberg Lettuce100 grams (x1)4% DV2g

Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Romaine Lettuce100 grams (x1)5% DV1mg
  • Iceberg Lettuce100 grams (x1)2% DV0.4mg

Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Romaine Lettuce100 grams (x1)3% DV33mg
  • Iceberg Lettuce100 grams (x1)1% DV18mg

Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Romaine Lettuce100 grams (x1)5% DV247mg
  • Iceberg Lettuce100 grams (x1)3% DV141mg
~ = missing data
 Macronutrients
Food ##1#2
Weight (g)100100
Calories
(%DV)
17
(1%)
14
(1%)
Fat (g)
(%DV)
0.3
(0%)
0.1
(0%)
Protein (g)
(%DV)
1.2
(2%)
0.9
(2%)
Carbohydrates (g)
(%DV)
3.3
(1%)
3
(1%)
Sugar (g)
(%DV)
1.2
(2%)
2
(4%)
Fiber (g)
(%DV)
2.1
(8%)
1.2
(5%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
0
(0%)
0
(0%)
Net Carbs (g)1.21.8
Trans Fats (g)00
 Minerals
Food ##1#2
Weight (g)100100
Calcium (mg)
(%DV)
33
(3%)
18
(1%)
Iron (mg)
(%DV)
1
(5%)
0.4
(2%)
Potassium (mg)
(%DV)
247
(5%)
141
(3%)
Magnesium (mg)
(%DV)
14
(3%)
7
(2%)
Phosphorus (mg)
(%DV)
30
(2%)
20
(2%)
Sodium (mg)
(%DV)
8
(0%)
10
(0%)
Zinc (mg)
(%DV)
0.2
(2%)
0.2
(1%)
Copper (mg)
(%DV)
0
(5%)
0
(3%)
Manganese (mg)
(%DV)
0.2
(7%)
0.1
(5%)
Selenium (μg)
(%DV)
0.4
(1%)
0.1
(0%)
Fluoride (μg)~~
 Vitamins
Food ##1#2
Weight (g)100100
Vitamin A, RAE (μg)
(%DV)
436
(48%)
25
(3%)
Vitamin C (mg)
(%DV)
4
(4%)
2.8
(3%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
Thiamin (B1) (mg)
(%DV)
0.1
(6%)
0
(3%)
Riboflavin (B2) (mg)
(%DV)
0.1
(5%)
0
(2%)
Niacin (B3) (mg)
(%DV)
0.3
(2%)
0.1
(1%)
Vitamin B5 (PA) (mg)
(%DV)
0.1
(3%)
0.1
(2%)
Vitamin B6 (mg)
(%DV)
0.1
(4%)
0
(2%)
Folate (B9) (μg)
(%DV)
136
(34%)
29
(7%)
Folic acid (μg)
(%DV)
0
(0%)
0
(0%)
Food Folate (μg)
(%DV)
136
(34%)
29
(7%)
Folate (DFE) (μg)
(%DV)
136
(34%)
29
(7%)
Choline (mg)
(%DV)
9.9
(2%)
6.7
(1%)
Retinol (μg)00
Vitamin A (IU)
(%DV)
8710
(290%)
502
(17%)
Beta Carotene (μg)
(%RDA)
5226
(48%)
299
(3%)
Alpha Carotene (μg)
(%RDA)
0
(0%)
4
(0%)
Beta Crypt (μg)
(%RDA)
0
(0%)
0
(0%)
Lycopene (μg)00
Lut + Zeaxan (μg)2312277
Vitamin E (mg)
(%DV)
0.1
(1%)
0.2
(1%)
Vitamin D (μg)
(%DV)
0
(0%)
0
(0%)
Ergocalciferol (D2) (μg)~~
Cholecalciferol (D3) (μg)~
 
~
 
Vitamin D (IU)
(%DV)
0
(0%)
0
(0%)
Vitamin K (μg)
(%DV)
102.5
(85%)
24.1
(20%)
Vitamin K1 (Dihydrophylloquinone) (μg)00
Menaquinone-4 (μg)~~
 Other
Food ##1#2
Weight (g)100100
Water (g)94.695.6
Ash (g)10
Alcohol (g)00
Caffeine (mg)00
Theobromine (mg)00
 Carbohydrates
Food ##1#2
Weight (g)100100
Sucrose (g)00.1
Glucose (g)0.40.9
Fructose (g)0.81
Lactose (g)00
Maltose (g)00
Galactose (g)00
Starch (g)0~
 Fats
Food ##1#2
Weight (g)100100
Omega 3s (mg)
(%AI)
113
(7%)
52
(3%)
Omega 6s (mg)
(%AI)
47
(0%)
21
(0%)
Omega 3 to Omega 6 Ratio2.4
 
2.48
 
Omega 6 to Omega 3 Ratio0.42
 
0.4
 
4:0 (mg)00
6:0 (mg)00
8:0 (mg)00
10:0 (mg)00
12:0 (mg)00
13:0 (mg)~~
14:0 (mg)00
15:0 (mg)~~
16:0 (mg)3516
17:0 (mg)~~
18:0 (mg)52
20:0 (mg)~~
22:0 (mg)~~
24:0 (mg)~~
Monosaturated Fats (mg)12
 
6
 
14:1 (mg)~~
15:1 (mg)~~
16:1 undifferentiated (mg)31
16:1 c (mg)~~
16:1 t (mg)~~
17:1 (mg)~~
18:1 undifferentiated (mg)94
18:1 c (mg)~~
18:1 t (mg)~~
18:1-11 t (18:1t n-7) (mg)~
 
~
 
20:1 (mg)00
22:1 undifferentiated (mg)0
 
0
 
22:1 c (mg)~~
22:1 t (mg)~~
24:1 c (mg)~~
Polyunsaturated Fats (mg)160
 
74
 
18:2 undifferentiated (mg)4721
18:2 n-6 c,c (mg)~~
18:2 CLAs (mg)~~
18:2 t,t (mg)~~
18:2 i (mg)~~
18:2 t not further defined (mg)~
 
~
 
18:3 undifferentiated (mg)11352
Alpha Linolenic Acid (ALA) (mg)~
 
~
 
18:3 n-6 c,c,c (mg)~~
18:3i (mg)~~
18:4 (mg)00
20:2 n-6 c,c (mg)~~
20:3 undifferentiated (mg)~~
20:3 n-3 (mg)~~
20:3 n-6 (mg)~~
20:4 undifferentiated (mg)0
 
0
 
20:4 n-6 (mg)~~
Eicosapentaenoic Acid (EPA) (mg)0
 
0
 
21:5 (mg)~~
22:4 (mg)~~
Docosapentaenoic Acid (DPA) (mg)00
Docosahexaenoic Acid (DHA) (mg)0
 
0
 
Fatty acids, total trans-monoenoic (mg)~
 
~
 
Fatty acids, total trans-polyenoic (mg)~
 
~
 
Phytosterols (mg)~10
Stigmasterol (mg)~~
Campesterol (mg)~~
Beta-sitosterol (mg)~~
 Amino Acids
Food ##1#2
Weight (g)100100
Betaine (mg)00
Tryptophan (mg)
(%RDI)
10
(4%)
9
(3%)
Threonine (mg)
(%RDI)
43
(4%)
25
(2%)
Isoleucine (mg)
(%RDI)
45
(3%)
18
(1%)
Leucine (mg)
(%RDI)
76
(3%)
25
(1%)
Lysine (mg)
(%RDI)
64
(3%)
24
(1%)
Methionine (mg)
(%RDI)
15
(2%)
5
(1%)
Cystine (mg)
(%RDI)
6
(2%)
5
(2%)
Phenylalanine (mg)
(%RDI)
65
(7%)
23
(3%)
Tyrosine (mg)
(%RDI)
25
(3%)
7
(1%)
Valine (mg)
(%RDI)
55
(3%)
24
(1%)
Arginine (mg)5415
Histidine (mg)
(%RDI)
21
(3%)
9
(1%)
Alanine (mg)5625
Aspartic acid (mg)139125
Glutamic acid (mg)178194
Glycine (mg)4915
Proline (mg)4510
Serine (mg)5025
Hydroxyproline (mg)~~

Data Source: USDA National Nutrient Database for Standard Reference, Release 28.