Broccoli vs Iceberg Lettuce: Calories & Nutrition Showdown



Broccoli - calories, kcal, weight, nutrition
Broccoli - calories, kcal, weight, nutrition

Broccoli vs Iceberg lettuce
Nutrition Facts

Broccoli
Serving size:
  change
one broccoli (520g)cup, flowerets (71g)cup (156g)half cup (78g)1 floweret (60g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
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Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Iceberg Lettuce
Serving size:
  change
one iceberg lettuce (200g)cup (55g)half cup (27.5g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Broccoli vs Iceberg Lettuce 100g Compare


per 100gBroccoliIceberg lettuce
Calories34 14
Carbohydrates6.64 g2.97 g
Fat0.37 g0.14 g
Dietary fiber2.6 g1.2 g
Protein2.82 g0.9 g
Calcium47 mg18 mg
Iron0.73 mg0.41 mg
Magnessium21 mg7 mg
Potassium316 mg141 mg
Sodium33 mg10 mg
Vitaminium A623 µg502 µg
Vitaminium B1 (Thiamine)0.071 mg0.041 mg
Vitaminium B2 (riboflavin)0.117 mg0.025 mg
Vitaminium B3 (Niacin)0.639 mg0.123 mg
Vitaminium B60.175 mg0.042 mg
Vitaminium B9 (Folic acid)63 mg0.029 mg
Vitaminium C89.2 mg2.8 mg
Vitaminium E0.17 mg0.18 mg
Vitaminium K101.6 µg0.024 µg

When it comes to adding greens to your meals, broccoli and Iceberg lettuce often pop up as popular choices. Both have secured their places in salads, side dishes, and as crucial components of a balanced diet. But beyond their common green hue and nutritional benefits, how do these two vegetables stack up against each other? Let's dive into some interesting facts about each and then explore how they compare in nutritional value, taste, and versatility.

Broccoli: The Green Powerhouse

Broccoli, a member of the cruciferous vegetable family, which includes kale, cauliflower, and Brussels sprouts, is often hailed as a superfood. Did you know that broccoli was once considered a luxury in Italy during the Roman Empire? Its name is derived from the Italian word "broccolo," meaning the flowering top of a cabbage, a testament to its lush, green appearance. Broccoli is not just a feast for the eyes; it's packed with vitamins, minerals, and fiber. It's particularly renowned for its high vitamin C content, which surpasses that of oranges on a gram-for-gram basis, and its notable levels of vitamin K and iron.

Iceberg Lettuce: The Crispy Favorite

Iceberg lettuce, with its crisp texture and refreshing taste, has been a staple in salads and sandwiches for decades. Originating from the United States in the late 19th century, it gained its name from the way it was shipped covered in ice, showcasing its need for freshness. Iceberg lettuce is made up of over 95% water, making it incredibly hydrating. While it may not boast the same nutrient density as darker leafy greens, it's a low-calorie option that provides a satisfying crunch.

Comparing the Nutritional Profiles

When placed side by side, broccoli and Iceberg lettuce offer distinct nutritional profiles. Broccoli leads with a higher calorie count at 34 calories per 100 grams compared to Iceberg lettuce's 14 calories, but these numbers reveal broccoli's denser nutrient content. With 6.64 grams of carbohydrates and 2.6 grams of fiber, broccoli stands out as a more filling option. It also packs a protein punch with 2.82 grams, making it a favorite among vegetarians and vegans looking for non-meat protein sources.

Iceberg lettuce, on the other hand, is the go-to for those seeking minimal calorie intake with a high water content of 95.64%, ensuring hydration. Although lower in fiber, vitamins, and minerals, it's not devoid of nutritional value, offering calcium, iron, and small amounts of vitamins A and C.

Taste and Versatility in the Kitchen

The taste and culinary uses of broccoli and Iceberg lettuce vary significantly. Broccoli has a distinct, slightly bitter flavor that complements both raw and cooked dishes. It's versatile in the kitchen, starring in everything from stir-fries and soups to salads and casseroles. Broccoli's texture changes with cooking, becoming softer and easier to digest, while its nutritional profile remains robust, especially when steamed or microwaved.

Iceberg lettuce, celebrated for its mild flavor and crunchy texture, shines in raw preparations. It's the classic choice for salads, wraps, and sandwiches, adding freshness without overpowering other ingredients. However, its high water content means it doesn't fare well when cooked, limiting its versatility compared to broccoli.

Final Thoughts

Choosing between broccoli and Iceberg lettuce ultimately depends on your dietary needs, taste preferences, and how you plan to use them in your meals. Broccoli offers a nutrient-dense option packed with vitamins and minerals, ideal for those seeking a health boost. Iceberg lettuce, with its crisp texture and hydrating properties, is perfect for adding a refreshing crunch to your diet. Why not enjoy the best of both worlds by incorporating both into your diet for a variety of textures and nutrients?

Whether you're crafting a vibrant salad, a hearty stir-fry, or simply seeking to add more greens to your plates, broccoli and Iceberg lettuce offer unique benefits and flavors. By understanding their differences and similarities, you can make informed choices that cater to your health goals and culinary adventures.

Broccoli 100g

34kcal

Calories source

  • 65% CARBS.
  • 27% PROTEIN
  • 8% FAT

Iceberg lettuce 100g

14kcal

Calories source

  • 71% CARBS
  • 22% PROTEIN
  • 8% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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