Garlic vs. Iceberg Lettuce
Nutrition comparison of Garlic and Iceberg Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
garlic
versus
iceberg lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in garlic and iceberg lettuce:
- Garlic has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6, however, iceberg lettuce contains more folate.
- Garlic is a great source of dietary fiber.
- Garlic is an excellent source of Vitamin C, calcium and potassium.
USDA sources for nutritional information: Garlic (Garlic, raw) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Garlic is high in calories and iceberg lettuce has 91% less calories than garlic - garlic has 149 calories per 100 grams and iceberg lettuce has 14 calories.
For macronutrient ratios, garlic is lighter in protein, heavier in carbs and lighter in fat compared to iceberg lettuce per calorie. Garlic has a macronutrient ratio of 16:82:3 and for iceberg lettuce, 21:72:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Garlic | Iceberg Lettuce | |
|---|---|---|
| Protein | 16% | 21% |
| Carbohydrates | 82% | 72% |
| Fat | 3% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Garlic is high in carbohydrates and iceberg lettuce has 91% less carbohydrates than garlic - garlic has 33.1g of total carbs per 100 grams and iceberg lettuce has 3g of carbohydrates.
dietary fiber
Garlic is a great source of dietary fiber and it has 75% more dietary fiber than iceberg lettuce - garlic has 2.1g of dietary fiber per 100 grams and iceberg lettuce has 1.2g of dietary fiber.
sugar
Garlic and iceberg lettuce contain similar amounts of sugar - garlic has 1g of sugar per 100 grams and iceberg lettuce has 2g of sugar.
Protein
protein
Garlic has 607% more protein than iceberg lettuce - garlic has 6.4g of protein per 100 grams and iceberg lettuce has 0.9g of protein.
Fat
saturated fat
Both garlic and iceberg lettuce are low in saturated fat - garlic has 0.09g of saturated fat per 100 grams and iceberg lettuce has 0.02g of saturated fat.
Vitamins
Vitamin C
Garlic is an excellent source of Vitamin C and it has 10 times more Vitamin C than iceberg lettuce - garlic has 31.2mg of Vitamin C per 100 grams and iceberg lettuce has 2.8mg of Vitamin C.
Vitamin A
Iceberg lettuce has more Vitamin A than garlic - iceberg lettuce has 25ug of Vitamin A per 100 grams and garlic does not contain significant amounts.
Vitamin E
Garlic and iceberg lettuce contain similar amounts of Vitamin E - garlic has 0.08mg of Vitamin E per 100 grams and iceberg lettuce has 0.18mg of Vitamin E.
Vitamin K
Iceberg lettuce has 13 times more Vitamin K than garlic - garlic has 1.7ug of Vitamin K per 100 grams and iceberg lettuce has 24.1ug of Vitamin K.
The B Vitamins
Garlic has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6, however, iceberg lettuce contains more folate.
| Garlic | Iceberg Lettuce | |
|---|---|---|
| Thiamin | 0.2 MG | 0.041 MG |
| Riboflavin | 0.11 MG | 0.025 MG |
| Niacin | 0.7 MG | 0.123 MG |
| Pantothenic acid | 0.596 MG | 0.091 MG |
| Vitamin B6 | 1.235 MG | 0.042 MG |
| Folate | 3 UG | 29 UG |
Minerals
calcium
Garlic is an excellent source of calcium and it has 906% more calcium than iceberg lettuce - garlic has 181mg of calcium per 100 grams and iceberg lettuce has 18mg of calcium.
iron
Garlic has 315% more iron than iceberg lettuce - garlic has 1.7mg of iron per 100 grams and iceberg lettuce has 0.41mg of iron.
potassium
Garlic is an excellent source of potassium and it has 184% more potassium than iceberg lettuce - garlic has 401mg of potassium per 100 grams and iceberg lettuce has 141mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, both garlic and iceberg lettuce contain significant amounts of kaempferol and quercetin.
| Garlic | Iceberg Lettuce | |
|---|---|---|
| kaempferol | 0.26 mg | 0.15 mg |
| myricetin | 1.61 mg | 0.06 mg |
| Quercetin | 1.74 mg | 1.42 mg |
| apigenin | ~ | 0.13 mg |
| luteolin | ~ | 0.03 mg |
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,
| Garlic | Iceberg Lettuce | |
|---|---|---|
| beta-carotene | 5 UG | 299 UG |
| lutein + zeaxanthin | 16 UG | 277 UG |
| alpha-carotene | ~ | 4 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, iceberg lettuce has more alpha linoleic acid (ALA) than garlic per 100 grams.
| Garlic | Iceberg Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.02 G | 0.052 G |
| Total | 0.02 G | 0.052 G |
omega 6s
Comparing omega-6 fatty acids, garlic has more linoleic acid than iceberg lettuce per 100 grams.
| Garlic | Iceberg Lettuce | |
|---|---|---|
| linoleic acid | 0.229 G | 0.021 G |
| Total | 0.229 G | 0.021 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: Garlic (Garlic, raw) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) .
Garlic g
()
|
Daily Values (%) |
Iceberg 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 garlic or iceberg lettuce contain more calories in 100 grams?Garlic is high in calories and iceberg lettuce has 90% less calories than garlic - garlic has 149 calories in 100g and iceberg lettuce has 14 calories.
Does garlic or iceberg lettuce have more carbohydrates?
By weight, garlic is high in carbohydrates and iceberg lettuce has 90% fewer carbohydrates than garlic - garlic has 33.1g of carbs for 100g and iceberg lettuce has 3g of carbohydrates.
Does garlic or iceberg lettuce contain more calcium?
Garlic is a rich source of calcium and it has 910% more calcium than iceberg lettuce - garlic has 181mg of calcium in 100 grams and iceberg lettuce has 18mg of calcium.
Does garlic or iceberg lettuce contain more potassium?
Garlic is a rich source of potassium and it has 180% more potassium than iceberg lettuce - garlic has 401mg of potassium in 100 grams and iceberg lettuce has 141mg of potassium.