Nutrition Facts Comparison Tool

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Nutrition Facts Comparison for:

#1 - Lettuce iceberg (includes crisphead types) raw
100 grams (100g)

#2 - Lettuce iceberg (includes crisphead types) raw
1 cup, chopped (1/2" pieces, loosely packed) (57g)

#3 - Lettuce iceberg (includes crisphead types) raw
1 NLEA Serving (89g)

Food Number#1#2#3
Serving Size (Grams)100g57g89g
Macronutrients
Calories14812
Fat (%DV)0.14g
(0%)
0.08g
(0%)
0.12g
(0%)
Saturated Fat (%DV)0.018g
(0%)
0.01g
(0%)
0.016g
(0%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
0mg
(0%)
Carbs (%DV)3g
(1%)
1.7g
(1%)
2.6g
(1%)
Fiber (%DV)1.2g
(5%)
0.7g
(3%)
1.1g
(4%)
Net-Carbs1.8g1g1.5g
Sugar2g1.1g1.8g
Protein0.9g
(2%)
0.5g
(1%)
0.8g
(2%)
Vitamins
Vitamin A (%DV)502IU
(10%)
286.14IU
(6%)
446.78IU
(9%)
Retinol Equiv.25μg14.25μg22.25μg
Retinol0μg0μg0μg
Alpha-Carotene4μg2.28μg3.56μg
Beta-Carotene299μg170.43μg266.11μg
Beta-cryptoxanthin0μg0μg0μg
Vitamin B1 (%DV)
Thiamin
0.041mg
(3%)
0.023mg
(2%)
0.036mg
(2%)
Vitamin B2 (%DV)
Riboflavin
0.025mg
(1%)
0.014mg
(1%)
0.022mg
(1%)
Vitamin B3 (%DV)
Niacin
0.123mg
(1%)
0.07mg
(0%)
0.109mg
(1%)
Vitamin B5 (%DV)
Pantothenic Acid
0.091mg
(1%)
0.052mg
(1%)
0.081mg
(1%)
Vitamin B6 (%DV)0.042mg
(2%)
0.024mg
(1%)
0.037mg
(2%)
Vitamin B9 (%DV)
Folate
29μg
(7%)
16.53μg
(4%)
25.81μg
(6%)
Folic Acid0μg0μg0μg
Food Folate29μg16.53μg25.81μg
Dietary Folate Equivalents29μg16.53μg25.81μg
Vitamin B12 (%DV)
Cobalamin
0μg
(0%)
0μg
(0%)
0μg
(0%)
Vitamin C (%DV)2.8mg
(5%)
1.6mg
(3%)
2.49mg
(4%)
Vitamin D (%DV)0IU
0μg
(0%)
0IU
0μg
(0%)
0IU
0μg
(0%)
Vitamin D2 (%DV)
Ergocalciferol
~IU
~μg
~IU
~μg
~IU
~μg
Vitamin D3 (%DV)
Cholecalciferol
~IU
~μg
~IU
~μg
~IU
~μg
Vitamin E (%DV)0.18mg
(1%)
0.1mg
(1%)
0.16mg
(1%)
Vitamin K (%DV)24.1μg
(30%)
13.74μg
(17%)
21.45μg
(27%)
K1 - Dihydrophyllo-quinone0μg0μg0μg
K2 - Menaquinone-4~μg~μg~μg
Choline
(% Adequate Intake)
6.7mg
(1%)
3.82mg
(1%)
5.96mg
(1%)
Lycopene0μg0μg0μg
Lutein + Zeaxanthin277μg157.89μg246.53μg
Minerals
Calcium (%DV)18mg
(2%)
10.26mg
(1%)
16.02mg
(2%)
Copper (%DV)0.025mg
(1%)
0.014mg
(1%)
0.022mg
(1%)
Iron (%DV)0.41mg
(2%)
0.23mg
(1%)
0.36mg
(2%)
Potassium (%DV)141mg
(4%)
80.37mg
(2%)
125.49mg
(4%)
Phosphorus (%DV)20mg
(2%)
11.4mg
(1%)
17.8mg
(2%)
Magnesium (%DV)7mg
(2%)
3.99mg
(1%)
6.23mg
(2%)
Manganese (%DV)0.125mg
(6%)
0.071mg
(4%)
0.111mg
(6%)
Sodium (%DV)10mg
(0%)
6mg
(0%)
9mg
(0%)
Selenium (%DV)0.1μg
(0%)
0.06μg
(0%)
0.09μg
(0%)
Zinc (%DV)0.15mg
(1%)
0.09mg
(1%)
0.13mg
(1%)
Carbs and Sugars
Starch~g~g~g
Sucrose0.05g0.03g0.04g
Glucose0.91g0.52g0.81g
Fructose1g0.57g0.89g
Lactose0g0g0g
Maltose0g0g0g
Galactose0g0g0g
Fatty Acids
Omega 3 to Omega 6 Ratio2.482.482.48
Omega 6 to Omega 3 Ratio0.40.40.4
Total Omega 3s52mg30mg46mg
18D3 Linolenic52mg30mg46mg
18D3CN3 Alpha Linolenic(ALA)~mg~mg~mg
18D4 Stearidonic (SDA)0mg0mg0mg
20D3N3 Eicosatrienoic~mg~mg~mg
20D5 Eicosapent-aenoic (EPA)0mg0mg0mg
22D5 Docosapent-aenoic (DPA)0mg0mg0mg
22D6 Docosahex-aenoic (DHA)0mg0mg0mg
Total Omega 6s21mg12mg19mg
18D221mg12mg19mg
18D2CN6 Linoleic (LA)~mg~mg~mg
18D2CLA Conjugated Linoleic (CLA)~mg~mg~mg
18D3CN6 Gamma-linolenic (GLA)~mg~mg~mg
20D2CN6 Eicosadienoic~mg~mg~mg
20D3N6 Di-homo-gamma-linolenic (DGLA)~mg~mg~mg
20D4N6 Arachidonic (AA)~mg~mg~mg
22D4 Adrenic (AA)~mg~mg~mg
Essential Amino Acids
Histidine
(%RDI)
9mg
(1%)
5mg
(1%)
8mg
(1%)
Isoleucine
(%RDI)
18mg
(1%)
10mg
(1%)
16mg
(1%)
Leucine
(%RDI)
25mg
(1%)
14mg
(1%)
22mg
(1%)
Lysine
(%RDI)
24mg
(1%)
14mg
(1%)
21mg
(1%)
Methionine
(%RDI)
5mg
(1%)
3mg
(0%)
4mg
(1%)
Phenylalanine
(%RDI)
23mg
(3%)
13mg
(1%)
20mg
(2%)
Threonine
(%RDI)
25mg
(2%)
14mg
(1%)
22mg
(2%)
Tryptophan
(%RDI)
9mg
(3%)
5mg
(2%)
8mg
(3%)
Valine
(%RDI)
24mg
(1%)
14mg
(1%)
21mg
(1%)
More Amino Acids
Arginine15mg9mg13mg
Alanine25mg14mg22mg
Aspartic Acid125mg71mg111mg
Cystine
(%RDI)
5mg
(2%)
3mg
(1%)
4mg
(1%)
Glutamic Acid194mg111mg173mg
Glycine15mg9mg13mg
Proline10mg6mg9mg
Serine25mg14mg22mg
Tyrosine
(%RDI)
7mg
(1%)
4mg
(0%)
6mg
(1%)
Hydroxy-proline~mg~mg~mg
Other
Ash0.36g0.21g0.32g
Water95.64g54.51g85.12g
Alcohol0g0g0g
Caffeine0mg0mg0mg
Theobromine0mg0mg0mg
Fluoride~μg~μg~μg
Stats
Percent of
Daily Calorie Target
0.7%0.4%0.6%
Percent Water95.6%54.5%85.1%
Protein to Carb Ratio (g/g)0.30.290.31

Source: USDA National Nutrient Database - Release 28.
* Percent Daily Values are for adults or children aged 4 or older, and are based on a 2,000 calorie reference diet.
Each "~" denotes a missing value.