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

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Iceberg Lettuce 100 grams (x1) 1% DV 14 calories
  • Romaine Lettuce 100 grams (x1) 1% DV 17 calories
  • Green Leaf Lettuce 100 grams (x1) 1% DV 15 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Iceberg Lettuce 100 grams (x1) 0% DV 0.14g
  • Romaine Lettuce 100 grams (x1) 0% DV 0.3g
  • Green Leaf Lettuce 100 grams (x1) 0% DV 0.15g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Iceberg Lettuce 100 grams (x1) 1% DV 3g
  • Romaine Lettuce 100 grams (x1) 1% DV 3.3g
  • Green Leaf Lettuce 100 grams (x1) 1% DV 2.9g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Iceberg Lettuce 100 grams (x1) 2% DV 0.9g
  • Romaine Lettuce 100 grams (x1) 2% DV 1.2g
  • Green Leaf Lettuce 100 grams (x1) 3% DV 1.4g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Iceberg Lettuce 100 grams (x1) 0% DV 0mg
  • Romaine Lettuce 100 grams (x1) 0% DV 0mg
  • Green Leaf Lettuce 100 grams (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Iceberg Lettuce 100 grams (x1) 0% DV 0.02g
  • Romaine Lettuce 100 grams (x1) 0% DV 0.04g
  • Green Leaf Lettuce 100 grams (x1) 0% DV 0.02g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Iceberg Lettuce 100 grams (x1) 4% DV 1.2g
  • Romaine Lettuce 100 grams (x1) 8% DV 2.1g
  • Green Leaf Lettuce 100 grams (x1) 5% DV 1.3g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Iceberg Lettuce 100 grams (x1) 4% DV 2g
  • Romaine Lettuce 100 grams (x1) 2% DV 1.2g
  • Green Leaf Lettuce 100 grams (x1) 2% DV 0.78g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Iceberg Lettuce 100 grams (x1) 2% DV 0.41mg
  • Romaine Lettuce 100 grams (x1) 5% DV 0.97mg
  • Green Leaf Lettuce 100 grams (x1) 5% DV 0.86mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Iceberg Lettuce 100 grams (x1) 1% DV 18mg
  • Romaine Lettuce 100 grams (x1) 3% DV 33mg
  • Green Leaf Lettuce 100 grams (x1) 3% DV 36mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Iceberg Lettuce 100 grams (x1) 3% DV 141mg
  • Romaine Lettuce 100 grams (x1) 5% DV 247mg
  • Green Leaf Lettuce 100 grams (x1) 4% DV 194mg
Comparison Table

Table Legend

  1. Iceberg Lettuce
  2. Romaine Lettuce
  3. Green Leaf Lettuce
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 100 100 100
Calories
(%DV)		 14
(1%)		 17
(1%)		 15
(1%)
Fat (g)
(%DV)		 0.14
(0%)		 0.3
(0%)		 0.15
(0%)
Protein (g)
(%DV)		 0.9
(2%)		 1.2
(2%)		 1.4
(3%)
Carbohydrate (g)
(%DV)		 3
(1%)		 3.3
(1%)		 2.9
(1%)
Sugars (g)
(%DV)		 2
(4%)		 1.2
(2%)		 0.78
(2%)
Fiber (g)
(%DV)		 1.2
(4%)		 2.1
(8%)		 1.3
(5%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.02
(0%)		 0.04
(0%)		 0.02
(0%)
Net-Carbs (g) 1.8
1.2
1.6
Trans Fatty Acids (g) 0
0
0
  Minerals
Food # 1 2 3
Weight (g) 100 100 100
Calcium (mg)
(%DV)		 18
(1%)		 33
(3%)		 36
(3%)
Iron, Fe (mg)
(%DV)		 0.41
(2%)		 0.97
(5%)		 0.86
(5%)
Potassium, K (mg)
(%DV)		 141
(3%)		 247
(5%)		 194
(4%)
Magnesium (mg)
(%DV)		 7
(2%)		 14
(3%)		 13
(3%)
Phosphorus, P (mg)
(%DV)		 20
(2%)		 30
(2%)		 29
(2%)
Sodium (mg)
(%DV)		 10
(0%)		 8
(0%)		 28
(1%)
Zinc, Zn (mg)
(%DV)		 0.15
(1%)		 0.23
(2%)		 0.18
(2%)
Copper, Cu (mg)
(%DV)		 0.03
(3%)		 0.05
(5%)		 0.03
(3%)
Manganese (mg)
(%DV)		 0.13
(5%)		 0.16
(7%)		 0.25
(11%)
Selenium, Se (mcg)
(%DV)		 0.1
(0%)		 0.4
(1%)		 0.6
(1%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) 0.2
--
1.1
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 100 100 100
Vitamin A, RAE (mcg)
(%DV)		 25
(3%)		 436
(48%)		 370
(41%)
Vitamin C (mg)
(%DV)		 2.8
(3%)		 4
(4%)		 9.2
(10%)
Thiamin (B1) (mg)
(%DV)		 0.04
(3%)		 0.07
(6%)		 0.07
(6%)
Riboflavin (B2) (mg)
(%DV)		 0.03
(2%)		 0.07
(5%)		 0.08
(6%)
Niacin (B3) (mg)
(%DV)		 0.12
(1%)		 0.31
(2%)		 0.38
(2%)
Vitamin B5 (PA) (mg)
(%DV)		 0.09
(2%)		 0.14
(3%)		 0.13
(3%)
Vitamin B6 (mg)
(%DV)		 0.04
(2%)		 0.07
(4%)		 0.09
(5%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 29
(7%)		 136
(34%)		 38
(10%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 29
(7%)		 136
(34%)		 38
(10%)
Folate DFE (mcg)
(%)		 29
(7%)		 136
(34%)		 38
(10%)
Choline (mg)
(%DV)		 6.7
(1%)		 9.9
(2%)		 13.6
(2%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
0
Carotene, beta (mcg)
(%RDA)		 299
(3%)		 5226
(48%)		 4443
(41%)
Carotene, alpha (mcg)
(%RDA)		 4
(0%)		 0
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU) 502 8710 7405
Lycopene (mcg) 0
0
0
Lut + Zeaxanthin (mcg) 277
2312
1730
Vitamin E (mg)
(%DV)		 0.18
(1%)		 0.13
(1%)		 0.22
(1%)
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)		 24.1
(20%)		 102.5
(85%)		 126.3
(105%)
Vitamin K1 (mcg) 0
0
0
Menaquinone-4 (K2) (mcg) --
--
--
  Other
Food # 1 2 3
Weight (g) 100 100 100
Water (g) 95.6
94.6
95
Ash (g) 0.36
0.58
0.62
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score -2.21
-4.3
-3.16
  Carbohydrates
Food # 1 2 3
Weight (g) 100 100 100
Soluble Fiber (g) --
--
--
Insoluble Fiber (g) --
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) 0.05
0
0
Glucose (Dextrose) (g) 0.91
0.39
0.36
Fructose (g) 1
0.8
0.43
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) 100 100 100
Monounsaturated Fats (g) 0.006
0.012
0.006
Polyunsaturated Fats (g) 0.074
0.16
0.082
Omega 3s (g)
(%AI)		 0.052
(3%)		 0.113
(7%)		 0.058
(4%)
Omega 6s (g)
(%AI)		 0.021
(0%)		 0.047
(0%)		 0.024
(0%)
Omega 3 to Omega 6 Ratio 2.48
2.4
2.42
Omega 6 to Omega 3 Ratio 0.4
0.42
0.41
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
0.035
0.018
Margaric Acid (17:0) (g) --
--
--
Stearic Acid (18:0) (g) 0.002
0.005
0.002
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
0.003
0.002
cis-Palmitoleic Acid (16:1 cis) (g) --
--
--
Heptadecenoic Acid (17:1) (g) --
--
--
Oleic Acid (18:1) (g) 0.004
0.009
0.005
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) 0.021
0.047
0.024
Conjugated Linoleic Acid (CLAs) (g) --
--
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0.052
0.113
0.058
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) 0.01
--
0.038
Stigmasterol (g) --
--
--
Campesterol (g) --
--
--
Beta-sitosterol (g) --
--
--
Amino Acids
Food # 1 2 3
Weight (g) 100 100 100
Essential  
Histidine (mg)
(%RDI)		 9
(1%)		 21
(3%)		 22
(3%)
Isoleucine (mg)
(%RDI)		 18
(1%)		 45
(3%)		 84
(6%)
Leucine (mg)
(%RDI)		 25
(1%)		 76
(3%)		 79
(3%)
Lysine (mg)
(%RDI)		 24
(1%)		 64
(3%)		 84
(4%)
Methionine (mg)
(%RDI)		 5
(1%)		 15
(2%)		 16
(2%)
Phenylalanine (mg)
(%RDI)		 23
(3%)		 65
(7%)		 55
(6%)
Threonine (mg)
(%RDI)		 25
(2%)		 43
(4%)		 59
(6%)
Tryptophan (mg)
(%RDI)		 9
(3%)		 10
(4%)		 9
(3%)
Valine (mg)
(%RDI)		 24
(1%)		 55
(3%)		 70
(4%)
Conditional  
Arginine (mg) 15
54
71
Cystine (mg)
(%RDI)		 5
(2%)		 6
(2%)		 16
(6%)
Glycine (mg) 15
49
57
Proline (mg) 10
45
48
Tyrosine (mg)
(%RDI)		 7
(1%)		 25
(3%)		 32
(4%)
Non-Essential  
Alanine (mg) 25
56
56
Aspartic acid (mg) 125
139
142
Betaine (mg) 0.1
0.1
0.2
Glutamic acid (mg) 194
178
182
Hydroxyproline (mg) --
--
--
Serine (mg) 25
50
39
Data Source
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.
Romaine Lettuce
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Green Leaf 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.