Cabbage vs Lettuce nutrition
Cabbage has more fiber, carbs and calories than Iceberg lettuce.
- Cabbage100 g
- Iceberg lettuce100 g
Each row is scaled on its own: the larger amount fills the bar. The numbers on the right are the real amounts.
Each food is weighed the same: 100 grams of each. The longer bar has more.
Show all 15 nutrients
Exact amounts and % Daily Value
| Nutrient | Cabbage | Iceberg lettuce | Daily Value |
|---|---|---|---|
| Calories | 25 kcal (1%) | 14 kcal (<1%) | 2,000 kcal |
| Protein | 1.3 g (3%) | 0.9 g (2%) | 50 g |
| Fat | 0.1 g (<1%) | 0.14 g (<1%) | 78 g |
| Saturated fat | 0.03 g (<1%) | 0.02 g (<1%) | 20 g |
| Carbs | 5.8 g (2%) | 3 g (1%) | 275 g |
| Fiber | 2.5 g (9%) | 1.2 g (4%) | 28 g |
| Sugar | 3.2 g | 2 g | none set |
| Cholesterol | 0 mg (0%) | 0 mg (0%) | 300 mg |
| Salt (sodium) | 18 mg (<1%) | 10 mg (<1%) | 2,300 mg |
| Potassium | 170 mg (4%) | 141 mg (3%) | 4,700 mg |
| Calcium | 40 mg (3%) | 18 mg (1%) | 1,300 mg |
| Iron | 0.47 mg (3%) | 0.41 mg (2%) | 18 mg |
| Magnesium | 12 mg (3%) | 7 mg (2%) | 420 mg |
| Vitamin A | 5 µg (<1%) | 25 µg (3%) | 900 µg |
| Vitamin C | 36.6 mg (41%) | 2.8 mg (3%) | 90 mg |
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How the numbers are taken. Amounts are per 100 g of the edible part, from USDA FoodData Central (SR Legacy, public domain), in the state named — raw, boiled, roasted and so on. Percentages use the FDA Daily Values for adults and children aged 4 and over, set around a 2,000-calorie diet; your own needs can be different. This site compares amounts — it does not give diet or medical advice. Sources and limits.
What is being compared
This page compares cabbage and iceberg lettuce as USDA FoodData Central lists them: “Cabbage, raw” (FDC 169975) and “Lettuce, iceberg (includes crisphead types), raw” (FDC 169248). All figures start from 100 grams of the edible part. A search for “lettuce” is taken here as iceberg lettuce; romaine lettuce, green leaf lettuce and butterhead lettuce are in the comparer above.
Per 100 grams
Per 100 grams, cabbage has more calories (25 vs 14 kcal, 1.8 times as much), protein (1.3 vs 0.9 g), saturated fat (0.03 vs 0.02 g, 1.5 times as much), carbohydrate (5.8 vs 3 g, 2.0 times as much), fiber (2.5 vs 1.2 g, 2.1 times as much), sugars (3.2 vs 2 g, 1.6 times as much), sodium (18 vs 10 mg, 1.8 times as much), potassium (170 vs 141 mg), calcium (40 vs 18 mg, 2.2 times as much), iron (0.47 vs 0.41 mg), magnesium (12 vs 7 mg, 1.7 times as much) and vitamin C (36.6 vs 2.8 mg, about 13 times as much). Iceberg lettuce has more fat (0.14 vs 0.1 g) and vitamin A (25 vs 5 µg, 5.0 times as much). They are within 3% of each other for cholesterol.
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Per serving
A serving as USDA measures it is 1 cup, chopped of cabbage (89 g) and 1 cup, chopped (1/2" pieces, loosely packed) of iceberg lettuce (57 g). The cabbage serving is 1.6 times as heavy, so per serving its numbers grow relative to the other. Switching to servings changes the leader for fat (now cabbage). One serving is 22.3 kcal of cabbage against 8 kcal of iceberg lettuce.
For the same calories
To get 100 kcal you would eat 400 g of cabbage or 714 g of iceberg lettuce. At that equal energy, cabbage carries 5.1 g of protein and iceberg lettuce 6.4 g. Fiber per 100 kcal is 10 g against 8.6 g. Measured per 100 kcal instead of per 100 g, the larger amount moves for protein (to iceberg lettuce), saturated fat (to iceberg lettuce), sugars (to iceberg lettuce), potassium (to iceberg lettuce), iron (to iceberg lettuce) and magnesium (to iceberg lettuce).
Where the calories come from
Roughly, 18% of the energy in cabbage comes from protein, 3% from fat and 79% from carbohydrate; for iceberg lettuce it is 22%, 8% and 71%. These shares use the general 4, 9 and 4 kcal per gram and can differ slightly from USDA's own energy factors.
Against the Daily Value
1 cup, chopped of cabbage reaches its largest shares of the Daily Value in vitamin C (36%), fiber (8%) and potassium (3%); 1 cup, chopped (1/2" pieces, loosely packed) of iceberg lettuce reaches its largest shares of the Daily Value in fiber (2%), vitamin C (2%) and potassium (2%). Daily Values are the FDA label reference amounts for adults and children aged 4 and over, set around a 2,000-calorie diet; they are a yardstick for reading labels, not a target for any one person.