Iceberg lettuce, raw vs Zucchini, raw
Both compared per 100 g. Zucchini, raw has 21% more calories than iceberg lettuce, raw (17 kcal vs 14 kcal). Zucchini, raw has 34% more protein than iceberg lettuce, raw (1.2 g vs 0.9 g). Iceberg lettuce, raw has 20% more fiber than zucchini, raw (1.2 g vs 1 g). Zucchini, raw has 27% more sugars than iceberg lettuce, raw (2.5 g vs 2 g).
The biggest vitamin and mineral differences: Zucchini, raw has more Vitamin C (+17% DV) and Iceberg lettuce, raw has more Vitamin K (+17% DV).
| Per 100 g | Iceberg lettuce, raw | Zucchini, raw |
|---|---|---|
| Calories | 14 kcal | 17 kcal |
| Protein | 0.9 g | 1.2 g |
| Carbohydrates | 3 g | 3.1 g |
| Fiber | 1.2 g | 1 g |
| Sugars | 2 g | 2.5 g |
| Total fat | 0.14 g | 0.32 g |
| Saturated fat | 0.018 g | 0.084 g |
| Cholesterol | 0 mg | 0 mg |
| Sodium | 10 mg | 8 mg |
| Water | 95.6 g | 94.8 g |
| Sodium | 10 mg (0.4%) | 8 mg (0.3%) |
| Vitamin A | 25 µg (3%) | 10 µg (1%) |
| Vitamin C | 2.8 mg (3%) | 17.9 mg (20%) |
| Vitamin D | 0 µg (0%) | 0 µg (0%) |
| Vitamin E | 0.18 mg (1%) | 0.12 mg (0.8%) |
| Vitamin K | 24.1 µg (20%) | 4.3 µg (4%) |
| Thiamin (B1) | 0.041 mg (3%) | 0.045 mg (4%) |
| Riboflavin (B2) | 0.025 mg (2%) | 0.094 mg (7%) |
| Niacin (B3) | 0.12 mg (0.8%) | 0.45 mg (3%) |
| Pantothenic acid (B5) | 0.091 mg (2%) | 0.2 mg (4%) |
| Vitamin B6 | 0.042 mg (2%) | 0.16 mg (10%) |
| Folate (B9) | 29 µg (7%) | 24 µg (6%) |
| Vitamin B12 | 0 µg (0%) | 0 µg (0%) |
| Choline | 6.7 mg (1%) | 9.5 mg (2%) |
| Calcium | 18 mg (1%) | 16 mg (1%) |
| Iron | 0.41 mg (2%) | 0.37 mg (2%) |
| Magnesium | 7 mg (2%) | 18 mg (4%) |
| Phosphorus | 20 mg (2%) | 38 mg (3%) |
| Potassium | 141 mg (3%) | 261 mg (6%) |
| Zinc | 0.15 mg (1%) | 0.32 mg (3%) |
| Copper | 0.025 mg (3%) | 0.053 mg (6%) |
| Manganese | 0.13 mg (5%) | 0.18 mg (8%) |
| Selenium | 0.1 µg (0.2%) | 0.2 µg (0.4%) |
Bold: the higher value. Percentages are % Daily Value. Sources: USDA FoodData Central: SR Legacy; USDA FoodData Central: SR Legacy. "Not reported" means the source has no value, which is not the same as zero.
Iceberg lettuce, raw
Iceberg lettuce, raw contains 14 kcal per 100 g. A typical serving of 1 leaf, medium (8 g) provides about 1 kcal.
Roughly 71% of its calories come from carbohydrates, with 22% from protein and 8% from fat (estimated with general energy factors).
Zucchini, raw
Zucchini, raw contains 17 kcal per 100 g. A typical serving of 1 medium (196 g) provides about 33 kcal.
Roughly 62% of its calories come from carbohydrates, with 24% from protein and 14% from fat (estimated with general energy factors).