Romaine Lettuce vs Iceberg Lettuce: All Nutritional Differences

Where is more calories, protein, carbs - what is more healthy?

Romaine lettuce - calories, kcal, weight, nutrition
Iceberg lettuce - calories, kcal, weight, nutrition

Iceberg lettuce vs. Romaine lettuce

Romaine lettuce and iceberg lettuce are both popular types of lettuce. Romaine lettuce has a higher nutritional value than iceberg lettuce, with more vitamins A, C, and K.

It also has more fiber and iron. Iceberg lettuce is lower in calories than romaine, and has a higher water content.

Both lettuces are low in fat and sodium, and are a good source of folate. Romaine lettuce has a more robust flavor than iceberg lettuce, which some people prefer. In general, iceberg lettuce is less expensive than romaine lettuce.

Overall, both lettuces are healthy choices. It may come down to personal preference in terms of taste and price when deciding which one to purchase.

More Calories in Romaine lettuce

At first glance, you can see that in romaine lettuce is more calories than in iceberg lettuce.

Romaine lettuce has 17 kcal per 100g and iceberg lettuce 14 kcal per 100g so it is pretty easy to calculate that the difference is about 21%.

In romaine lettuce and in iceberg lettuce most calories came from carbs.

See tables below to compare romaine lettuce with iceberg lettuce in details.

Romaine lettuce And Iceberg lettuce Nutrition Difference

Iceberg lettuce vs Romaine lettuce: Vitamins and Minerals Comparison

per 100gRomaine lettuceIceberg lettuce
Calories17 14
Carbohydrates3.29 g2.97 g
Fat0.3 g0.14 g
Dietary fiber2.1 g1.2 g
Protein1.23 g0.9 g
Water94.61 g95.64 g
Calcium33 mg18 mg
Iron0.97 mg0.41 mg
Magnessium14 mg7 mg
Potassium247 mg141 mg
Sodium8 mg10 mg
Vitaminium B1 (Thiamine)0.072 mg0.041 mg
Vitaminium B2 (riboflavin)0.067 mg0.025 mg
Vitaminium B3 (Niacin)0.313 mg0.123 mg
Vitaminium B60.074 mg0.042 mg
Vitaminium B9 (Folic acid)0.136 mg0.029 mg
Vitaminium C4 mg2.8 mg
Vitaminium E0.13 mg0.18 mg
Vitaminium K0.103 mg0.024 mg

More protein in romaine lettuce

It is aslo easy to see see that in romaine lettuce is more protein than in iceberg lettuce.

There is 0.9g per 100g of iceberg lettuce and 1.23g per 100g of romaine lettuce so using simple math we can see that difference is about 37%.

More carbohydrates in romaine lettuce

In romaine lettuce is more carbohydrates than in iceberg lettuce.

There is 2.97g/100g of carbohydrates in iceberg lettuce and 3.29g/100g in romaine lettuce so let me do the math for you again - difference is about 11%.

More fat in romaine lettuce

In romaine lettuce is more fats than in iceberg lettuce.

The tables above show us that there is 0.14g/100g of fats in iceberg lettuce and 0.3g/100g in romaine lettuce. In this case difference is about 114%.

Romaine lettuce

  • Calories17
  • Carbohydrates3.29 g
  • Fat0.3 g
  • Dietary fiber2.1 g
  • Protein1.23 g
  • Water94.61 g
Romaine lettuce calories per:
100g | ounce | standard serving size | cup | half cup | 1 lettuce

Calories source

  • 63% CARBS.
  • 24% PROTEIN
  • 13% FAT

Iceberg lettuce

  • Calories14
  • Carbohydrates2.97 g
  • Fat0.14 g
  • Dietary fiber1.2 g
  • Protein0.9 g
  • Water95.64 g
Iceberg lettuce calories per:
100g | ounce | single piece | cup | half cup

Calories source

  • 71% CARBS
  • 22% PROTEIN
  • 8% FAT

Vitamins: iceberg lettuce vs romaine lettuce

Minerals: romaine lettuce vs iceberg lettuce

Marcin Piotrowicz
Author of this page
Marcin Piotrowicz 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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