Lettuce vs Onion: Nutrition & Calories Compare


Lettuce vs Onion
Nutrition Facts
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Lettuce vs Onion 100g Compare
per 100g | Lettuce | Onion |
---|---|---|
Calories | 15 | 40 |
Carbohydrates | 2.87 g | 9.34 g |
Fat | 0.15 g | 0.1 g |
Dietary fiber | 1.3 g | 1.7 g |
Protein | 1.36 g | 1.1 g |
Calcium | 36 mg | 23 mg |
Iron | 0.86 mg | 0.21 mg |
Magnessium | 13 mg | 10 mg |
Potassium | 194 mg | 146 mg |
Sodium | 28 mg | 4 mg |
Vitaminium A | 7405 µg | 2 µg |
Vitaminium B1 (Thiamine) | 0.07 mg | 0.046 mg |
Vitaminium B2 (riboflavin) | 0.08 mg | 0.027 mg |
Vitaminium B3 (Niacin) | 0.375 mg | 0.116 mg |
Vitaminium B5 | 0.134 mg | 0.123 mg |
Vitaminium B6 | 0.09 mg | 0.12 mg |
Vitaminium B9 (Folic acid) | 38 mg | 0.019 mg |
Vitaminium C | 9.2 mg | 7.4 mg |
Vitaminium E | 0.29 mg | 0.02 mg |
Beta karoten | 4443 mg | 1 mg |
A Tale of Two Veggies: Lettuce and Onion
When it comes to making a salad or garnishing a dish, lettuce and onions are two of the most commonly reached-for vegetables. But beyond their ubiquitous presence in kitchens around the world, lettuce and onions boast a fascinating array of nutritional benefits and historical facts that might just surprise you.
Lettuce, with its crisp leaves and refreshing taste, has been a staple in diets since the times of ancient Egyptians. It was not just food but also a symbol of fertility and sleep, thanks to its milky juice (lactucarium) which has sedative properties. On the other hand, onions, with their pungent aroma and strong flavor, have been used not only as food but also as a cure for many ailments in various cultures. The ancient Greeks, for instance, used onions to fortify athletes for the Olympic games.
Lettuce vs. Onion: A Nutritional Overview
When comparing lettuce and onions, it's clear that both vegetables offer unique nutritional profiles. Lettuce, for example, is incredibly low in calories, with just 15 calories per 100 grams, making it a perfect choice for those watching their weight. Onions, while slightly higher in calories at 40 per 100 grams, pack a punch in terms of flavor and nutritional benefits.
Both vegetables are low in fats, with lettuce containing 0.15 grams and onions even less at 0.1 grams. They are also cholesterol-free, which is good news for heart health. However, when it comes to fiber, onions have a slight edge with 1.7 grams compared to lettuce's 1.3 grams, contributing to better digestion and gut health.
Minerals and Vitamins Galore
Looking deeper into their nutritional makeup, lettuce shines with its high vitamin A content (7405 IU), essential for good vision and immune health, and vitamin K (126.3 µg), crucial for blood clotting and bone health. Onions, although not as rich in these vitamins, offer a good dose of vitamin C (7.4 mg) which is important for immune function and skin health.
Both veggies offer minerals such as calcium, iron, and magnesium, but lettuce leads with higher amounts of calcium and iron, which are vital for maintaining healthy bones and blood. Conversely, onions provide more dietary fiber and a lower glycemic index (15), making them a better choice for blood sugar control.
Hydration and Weight Management
One often overlooked aspect of vegetables is their water content. Lettuce is composed of a significant amount of water, which can help keep you hydrated. Onions, with 89.11% water content, also contribute to hydration, though they are more known for their flavor than their water content.
For those mindful of their weight, the low calorie and fat content of both lettuce and onions make them excellent choices for inclusion in a healthy diet. Their fiber content also aids in satiety, helping to control hunger and, consequently, weight.
Conclusion: Diverse in Nutrition and Use
Whether you prefer the crispness of lettuce in your salads or the zesty flavor of onions in your cooking, both vegetables offer a wealth of nutritional benefits that can contribute to a healthy diet. From vitamins and minerals to hydration and weight management, lettuce and onions have more to offer than just taste. By incorporating a variety of vegetables into your meals, you can enjoy the full spectrum of flavors and nutritional benefits they bring to the table.
Lettuce 100g
15kcalCalories source
- 63% CARBS.
- 30% PROTEIN
- 7% FAT
Onion 100g
40kcalCalories source
- 88% CARBS
- 10% PROTEIN
- 2% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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