Nutrition Comparison Tool
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Romaine Lettuce
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Iceberg Lettuce
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Red Leaf Lettuce
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Romaine Lettuce 1 cup shredded (x1) 0% DV 8 calories
  • Iceberg Lettuce 1 cup shredded (x1) 1% DV 10 calories
  • Red Leaf Lettuce 1 cup shredded (x1) 0% DV 4 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Romaine Lettuce 1 cup shredded (x1) 0% DV 0.14g
  • Iceberg Lettuce 1 cup shredded (x1) 0% DV 0.1g
  • Red Leaf Lettuce 1 cup shredded (x1) 0% DV 0.06g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Romaine Lettuce 1 cup shredded (x1) 1% DV 1.5g
  • Iceberg Lettuce 1 cup shredded (x1) 1% DV 2.1g
  • Red Leaf Lettuce 1 cup shredded (x1) 0% DV 0.63g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Romaine Lettuce 1 cup shredded (x1) 1% DV 0.58g
  • Iceberg Lettuce 1 cup shredded (x1) 1% DV 0.65g
  • Red Leaf Lettuce 1 cup shredded (x1) 1% DV 0.37g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Romaine Lettuce 1 cup shredded (x1) 0% DV 0mg
  • Iceberg Lettuce 1 cup shredded (x1) 0% DV 0mg
  • Red Leaf Lettuce 1 cup shredded (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Romaine Lettuce 1 cup shredded (x1) 0% DV 0.02g
  • Iceberg Lettuce 1 cup shredded (x1) 0% DV 0.01g
  • Red Leaf Lettuce 1 cup shredded (x1) 0% DV 0.01g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Romaine Lettuce 1 cup shredded (x1) 4% DV 0.99g
  • Iceberg Lettuce 1 cup shredded (x1) 3% DV 0.86g
  • Red Leaf Lettuce 1 cup shredded (x1) 1% DV 0.25g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Romaine Lettuce 1 cup shredded (x1) 1% DV 0.56g
  • Iceberg Lettuce 1 cup shredded (x1) 3% DV 1.4g
  • Red Leaf Lettuce 1 cup shredded (x1) 0% DV 0.13g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Romaine Lettuce 1 cup shredded (x1) 3% DV 0.46mg
  • Iceberg Lettuce 1 cup shredded (x1) 2% DV 0.3mg
  • Red Leaf Lettuce 1 cup shredded (x1) 2% DV 0.34mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Romaine Lettuce 1 cup shredded (x1) 1% DV 15.5mg
  • Iceberg Lettuce 1 cup shredded (x1) 1% DV 13mg
  • Red Leaf Lettuce 1 cup shredded (x1) 1% DV 9.2mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Romaine Lettuce 1 cup shredded (x1) 2% DV 116.1mg
  • Iceberg Lettuce 1 cup shredded (x1) 2% DV 101.5mg
  • Red Leaf Lettuce 1 cup shredded (x1) 1% DV 52.4mg
Comparison Table

Table Legend

  1. Romaine Lettuce
  2. Iceberg Lettuce
  3. Red Leaf Lettuce
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 47 72 28
Calories
(%DV)		 8
(0%)		 10
(1%)		 4
(0%)
Fat (g)
(%DV)		 0.14
(0%)		 0.1
(0%)		 0.06
(0%)
Protein (g)
(%DV)		 0.58
(1%)		 0.65
(1%)		 0.37
(1%)
Carbohydrate (g)
(%DV)		 1.5
(1%)		 2.1
(1%)		 0.63
(0%)
Sugars (g)
(%DV)		 0.56
(1%)		 1.4
(3%)		 0.13
(0%)
Fiber (g)
(%DV)		 0.99
(4%)		 0.86
(3%)		 0.25
(1%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.02
(0%)		 0.01
(0%)		 0.01
(0%)
Net-Carbs (g) 0.56
1.3
0.38
Trans Fatty Acids (g) 0
0
0
  Minerals
Food # 1 2 3
Weight (g) 47 72 28
Calcium (mg)
(%DV)		 15.5
(1%)		 13
(1%)		 9.2
(1%)
Iron, Fe (mg)
(%DV)		 0.46
(3%)		 0.3
(2%)		 0.34
(2%)
Potassium, K (mg)
(%DV)		 116.1
(2%)		 101.5
(2%)		 52.4
(1%)
Magnesium (mg)
(%DV)		 6.6
(2%)		 5
(1%)		 3.4
(1%)
Phosphorus, P (mg)
(%DV)		 14.1
(1%)		 14.4
(1%)		 7.8
(1%)
Sodium (mg)
(%DV)		 3.8
(0%)		 7.2
(0%)		 7
(0%)
Zinc, Zn (mg)
(%DV)		 0.11
(1%)		 0.11
(1%)		 0.06
(1%)
Copper, Cu (mg)
(%DV)		 0.02
(3%)		 0.02
(2%)		 0.01
(1%)
Manganese (mg)
(%DV)		 0.07
(3%)		 0.09
(4%)		 0.06
(2%)
Selenium, Se (mcg)
(%DV)		 0.19
(0%)		 0.07
(0%)		 0.42
(1%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) --
0.14
--
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 47 72 28
Vitamin A, RAE (mcg)
(%DV)		 204.9
(23%)		 18
(2%)		 105
(12%)
Vitamin C (mg)
(%DV)		 1.9
(2%)		 2
(2%)		 1
(1%)
Thiamin (B1) (mg)
(%DV)		 0.03
(3%)		 0.03
(2%)		 0.02
(1%)
Riboflavin (B2) (mg)
(%DV)		 0.03
(2%)		 0.02
(1%)		 0.02
(2%)
Niacin (B3) (mg)
(%DV)		 0.15
(1%)		 0.09
(1%)		 0.09
(1%)
Vitamin B5 (PA) (mg)
(%DV)		 0.07
(1%)		 0.07
(1%)		 0.04
(1%)
Vitamin B6 (mg)
(%DV)		 0.03
(2%)		 0.03
(2%)		 0.03
(2%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 63.9
(16%)		 20.9
(5%)		 10.1
(3%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 63.9
(16%)		 20.9
(5%)		 10.1
(3%)
Folate DFE (mcg)
(%)		 63.9
(16%)		 20.9
(5%)		 10.1
(3%)
Choline (mg)
(%DV)		 4.7
(1%)		 4.8
(1%)		 3.3
(1%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
0
Carotene, beta (mcg)
(%RDA)		 2456.2
(23%)		 215.3
(2%)		 1258.6
(12%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 2.9
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU) 4093.7 361.4 2097.8
Lycopene (mcg) 0
0
0
Lut + Zeaxanthin (mcg) 1086.6
199.4
482.7
Vitamin E (mg)
(%DV)		 0.06
(0%)		 0.13
(1%)		 0.04
(0%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) --
--
--
Vitamin D3 (mcg) --
--
--
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 48.2
(40%)		 17.4
(14%)		 39.3
(33%)
Vitamin K1 (mcg) 0
0
0
Menaquinone-4 (K2) (mcg) --
--
--
  Other
Food # 1 2 3
Weight (g) 47 72 28
Water (g) 44.5
68.9
26.8
Ash (g) 0.27
0.26
0.15
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score -2.02
-1.59
-0.84
  Carbohydrates
Food # 1 2 3
Weight (g) 47 72 28
Soluble Fiber (g) --
--
--
Insoluble Fiber (g) --
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) 0
0.04
0
Glucose (Dextrose) (g) 0.18
0.66
0.06
Fructose (g) 0.38
0.72
0.08
Lactose (g) 0
0
0
Maltose (g) 0
0
0
Galactose (g) 0
0
0
Starch (g) 0
--
0
Carbohydrate, other (g) --
--
--
Total sugar alcohols (g) --
--
--
  Fats
Food # 1 2 3
Weight (g) 47 72 28
Monounsaturated Fats (g) 0.006
0.004
0.003
Polyunsaturated Fats (g) 0.075
0.053
0.032
Omega 3s (g)
(%AI)		 0.053
(3%)		 0.037
(2%)		 0.023
(1%)
Omega 6s (g)
(%AI)		 0.022
(0%)		 0.015
(0%)		 0.01
(0%)
Omega 3 to Omega 6 Ratio 2.4
2.48
2.38
Omega 6 to Omega 3 Ratio 0.42
0.4
0.42
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 --
(--%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0
0
0
Docosapentaenoic Acid (DPA) (g) 0
0
0
Docosahexaenoic Acid (DHA) (g) 0
0
0
n-3-Eicosatrienoic Acid (20:3) (g) --
--
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
--
--
gamma-Linolenic Acid (GLA) (g) --
--
--
c-c-n6-Eicosadienoic Acid (g) --
--
--
DHG-linolenic acid (DGLA) (g) --
--
--
Arachidonic acid (AA) (g) --
--
--
Saturated Fats  
Butyric (4:0) (g) 0
0
0
Caproic (6:0) (g) 0
0
0
Caprylic Acid (8:0) (g) 0
0
0
Capric Acid (10:0) (g) 0
0
0
Lauric Acid (12:0) (g) 0
0
0
Tridecanoic Acid (13:0) (g) --
--
--
Myristic Acid (14:0) (g) 0
0
0
Pentadecanoic Acid (15:0) (g) --
--
--
Palmitic Acid (16:0) (g) 0.016
0.012
0.007
Margaric Acid (17:0) (g) --
--
--
Stearic Acid (18:0) (g) 0.002
0.001
0.001
Arachidic Acid (20:0) (g) --
--
--
Behenic Acid (22:0) (g) --
--
--
Lignoceric Acid (24:0) (g) --
--
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) --
--
--
Pentadecenoic Acid (15:1) (g) --
--
--
Palmitoleic Acid (16:1) (g) 0.001
0.001
0.001
cis-Palmitoleic Acid (16:1 cis) (g) --
--
--
Heptadecenoic Acid (17:1) (g) --
--
--
Oleic Acid (18:1) (g) 0.004
0.003
0.002
c-Oleic Acid (18:1 cis) (g) --
--
--
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0
0
0
Docosenoic Acid (22:1) (g) 0
0
0
c-Docosenoic Acid (22:1 c) (g) --
--
--
c-Tetracosenoic Acid (24:1 c) (g) --
--
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.022
0.015
0.01
Conjugated Linoleic Acid (CLAs) (g) --
--
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0.053
0.037
0.023
Octadecatrienoic Acid (mixed) (g) --
--
--
Parinaric Acid (18:4) (g) 0
0
0
Eicosatrienoic Acid (20:3) (g) --
--
--
Eicosatetraenoic Acid 20:4 (g) 0
0
0
Heneicosapentaenoic Acid 21:5 (g) --
--
--
22:4 (g) --
--
--
Trans Fats  
t-Polyenoic Fats (g) --
--
--
t-Monoenoic Fats (g) --
--
--
t-Palmitoleic Acid (16:1 t) (g) --
--
--
t-Oleic Acid (18:1 t) (g) --
--
--
t-Docosenoic Acid (22:1 t) (g) --
--
--
t-Octadecadienoic Acid (18:2 t) (g) --
--
--
t-t-Octadecadienoic Acid (g) --
--
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
0.007
--
Stigmasterol (g) --
--
--
Campesterol (g) --
--
--
Beta-sitosterol (g) --
--
--
Amino Acids
Food # 1 2 3
Weight (g) 47 72 28
Essential  
Histidine (mg)
(%RDI)		 10
(1%)		 6
(1%)		 5
(1%)
Isoleucine (mg)
(%RDI)		 21
(2%)		 13
(1%)		 11
(1%)
Leucine (mg)
(%RDI)		 36
(1%)		 18
(1%)		 20
(1%)
Lysine (mg)
(%RDI)		 30
(1%)		 17
(1%)		 13
(1%)
Methionine (mg)
(%RDI)		 7
(1%)		 4
(0%)		 4
(1%)
Phenylalanine (mg)
(%RDI)		 31
(3%)		 17
(2%)		 19
(2%)
Threonine (mg)
(%RDI)		 20
(2%)		 18
(2%)		 13
(1%)
Tryptophan (mg)
(%RDI)		 5
(2%)		 6
(2%)		 6
(2%)
Valine (mg)
(%RDI)		 26
(1%)		 17
(1%)		 13
(1%)
Conditional  
Arginine (mg) 25
11
11
Cystine (mg)
(%RDI)		 3
(1%)		 4
(1%)		 3
(1%)
Glycine (mg) 23
11
13
Proline (mg) 21
7
11
Tyrosine (mg)
(%RDI)		 12
(1%)		 5
(1%)		 8
(1%)
Non-Essential  
Alanine (mg) 26
18
14
Aspartic acid (mg) 65
90
39
Betaine (mg) 0.05
0.07
0.06
Glutamic acid (mg) 84
140
43
Hydroxyproline (mg) --
--
--
Serine (mg) 24
18
12
Data Source
Romaine Lettuce
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Iceberg Lettuce
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.
Red Leaf Lettuce
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.