Margarine vs. Butterhead Lettuce
Nutrition comparison of Margarine and Butterhead Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
margarine
versus
butterhead lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in margarine and butterhead lettuce:
- Both butterhead lettuce and margarine are high in Vitamin A.
- Butterhead lettuce has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, margarine contains more Vitamin B12.
- Butterhead lettuce has signficantly more calcium than margarine.
- Butterhead lettuce is a great source of potassium.
- Margarine is a great source of Vitamin E.
USDA sources for nutritional information: Margarine (Margarine, regular, 80% fat, composite, stick, with salt) and Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Margarine is high in calories and butterhead lettuce has 98% less calories than margarine - butterhead lettuce has 13 calories per 100 grams and margarine has 717 calories.
For macronutrient ratios, margarine is much lighter in protein, much lighter in carbs and much heavier in fat compared to butterhead lettuce per calorie. Margarine has a macronutrient ratio of 0:0:100 and for butterhead lettuce, 33:57:11 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Margarine | Butterhead Lettuce | |
|---|---|---|
| Protein | ~ | 33% |
| Carbohydrates | ~ | 57% |
| Fat | 100% | 11% |
| Alcohol | ~ | ~ |
carbohydrates
Both butterhead lettuce and margarine are low in carbohydrates - butterhead lettuce has 2.2g of total carbs per 100 grams and margarine has 0.7g of carbohydrates.
dietary fiber
Butterhead lettuce has more dietary fiber than margarine - butterhead lettuce has 1.1g of dietary fiber per 100 grams and margarine does not contain significant amounts.
sugar
Butterhead lettuce and margarine contain similar amounts of sugar - butterhead lettuce has 0.94g of sugar per 100 grams and margarine does not contain significant amounts.
Protein
protein
Butterhead lettuce and margarine contain similar amounts of protein - butterhead lettuce has 1.4g of protein per 100 grams and margarine has 0.16g of protein.
Fat
saturated fat
Margarine is high in saturated fat and butterhead lettuce has 100% less saturated fat than margarine - butterhead lettuce has 0.03g of saturated fat per 100 grams and margarine has 15.2g of saturated fat.
trans fat
Margarine is high in trans fat and butterhead lettuce has less trans fat than margarine - margarine has 14.9g of trans fat per 100 grams and butterhead lettuce does not contain significant amounts.
Vitamins
Vitamin C
Butterhead lettuce has 17 times more Vitamin C than margarine - butterhead lettuce has 3.7mg of Vitamin C per 100 grams and margarine has 0.2mg of Vitamin C.
Vitamin A
Both butterhead lettuce and margarine are high in Vitamin A. Margarine has 393% more Vitamin A than butterhead lettuce - butterhead lettuce has 166ug of Vitamin A per 100 grams and margarine has 819ug of Vitamin A.
Vitamin E
Margarine is a great source of Vitamin E and it has 49 times more Vitamin E than butterhead lettuce - butterhead lettuce has 0.18mg of Vitamin E per 100 grams and margarine has 9mg of Vitamin E.
Vitamin K
Butterhead lettuce and margarine contain similar amounts of Vitamin K - butterhead lettuce has 102.3ug of Vitamin K per 100 grams and margarine has 93ug of Vitamin K.
The B Vitamins
Butterhead lettuce has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, margarine contains more Vitamin B12. Both margarine and butterhead lettuce contain significant amounts of riboflavin.
| Margarine | Butterhead Lettuce | |
|---|---|---|
| Thiamin | 0.01 MG | 0.057 MG |
| Riboflavin | 0.037 MG | 0.062 MG |
| Niacin | 0.023 MG | 0.357 MG |
| Pantothenic acid | ~ | 0.15 MG |
| Vitamin B6 | 0.009 MG | 0.082 MG |
| Folate | 1 UG | 73 UG |
| Vitamin B12 | 0.1 UG | ~ |
Minerals
calcium
Butterhead lettuce has signficantly more calcium than margarine - butterhead lettuce has 35mg of calcium per 100 grams and margarine has 3mg of calcium.
iron
Butterhead lettuce has 19 times more iron than margarine - butterhead lettuce has 1.2mg of iron per 100 grams and margarine has 0.06mg of iron.
potassium
Butterhead lettuce is a great source of potassium and it has 12 times more potassium than margarine - butterhead lettuce has 238mg of potassium per 100 grams and margarine has 18mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Margarine | Butterhead Lettuce | |
|---|---|---|
| beta-carotene | 610 UG | 1987 UG |
| lutein + zeaxanthin | ~ | 1223 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, margarine has more alpha linoleic acid (ALA) than butterhead lettuce per 100 grams.
| Margarine | Butterhead Lettuce | |
|---|---|---|
| alpha linoleic acid | 2.04 G | 0.083 G |
| DPA | 0.006 G | ~ |
| Total | 2.046 G | 0.083 G |
omega 6s
Comparing omega-6 fatty acids, margarine has more linoleic acid than butterhead lettuce per 100 grams.
| Margarine | Butterhead Lettuce | |
|---|---|---|
| other omega 6 | 0.001 G | ~ |
| linoleic acid | 22.252 G | 0.034 G |
| Total | 22.253 G | 0.034 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Margarine (Margarine, regular, 80% fat, composite, stick, with salt) and Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) .
Margarine g
()
|
Daily Values (%) |
Butterhead Lettuce g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does butterhead lettuce or margarine contain more calories in 100 grams?Margarine is high in calories and butterhead lettuce has 100% less calories than margarine - butterhead lettuce has 13 calories in 100g and margarine has 717 calories.
Is butterhead lettuce or margarine better for protein?
Butterhead lettuce and margarine contain similar amounts of protein - butterhead lettuce has 1.4g of protein per 100 grams and margarine has 0.16g of protein.
Does butterhead lettuce or margarine have more carbohydrates?
By weight, both butterhead lettuce and margarine are low in carbohydrates - butterhead lettuce has 2.2g of carbs for 100g and margarine has 0.7g of carbohydrates.