Lettuce vs Spices
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Spices, parsley, dried is higher in more vitamins & minerals
Calories (kcal)
Lettuce —
Spices 292
Protein (g)
Lettuce 1.09
Spices 26.6
Carbs (g)
Lettuce 4.07
Spices 50.6
Fat (g)
Lettuce 0.156
Spices 5.48
Fiber (g)
Lettuce —
Spices 26.7
Quick answers
Which has more protein?
Spices, parsley, dried — 26.6g vs 1.09g per 100g.
Which is more nutrient-dense?
Spices, parsley, dried scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Lettuce | Spices | Diff |
|---|---|---|---|
| Energy | |||
| Energy | — | 292 kcal | |
| Macronutrients | |||
| Water | 94.0 g | 5.89 g | +1496% |
| Protein | 1.09 g | 26.6 g | -96% |
| Total lipid (fat) | 0.156 g | 5.48 g | -97% |
| Carbohydrate, by difference | 4.07 g | 50.6 g | -92% |
| Fiber, total dietary | — | 26.7 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | — | 1.38 g | |
| Fatty acids, total monounsaturated | — | 0.761 g | |
| Fatty acids, total trans | — | 0 g | |
| Cholesterol | — | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 15.1 mg | 125 mg | -88% |
| Thiamin (Vitamin B1) | 0.082 mg | 0.196 mg | -58% |
| Riboflavin (Vitamin B2) | — | 2.38 mg | |
| Niacin (Vitamin B3) | 0.375 mg | 9.94 mg | -96% |
| Pantothenic acid (Vitamin B5) | — | 1.06 mg | |
| Vitamin B-6 — Pyridoxine | 0.071 mg | 0.900 mg | -92% |
| Biotin (Vitamin B7) | — | 180 ug | |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Choline, total | — | 97.1 mg | |
| Vitamin B-12 — Cobalamin | — | 0 ug | |
| Vitamin A, RAE | — | 97.0 ug | |
| Carotene, beta | — | 1152 ug | |
| Carotene, alpha | — | 17.0 ug | |
| Vitamin E (alpha-tocopherol) | — | 8.96 mg | |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 39.8 mg | 1140 mg | -97% |
| Iron, Fe | 0.319 mg | 22.0 mg | -99% |
| Magnesium, Mg | 12.8 mg | 400 mg | -97% |
| Phosphorus, P | 26.5 mg | 436 mg | -94% |
| Potassium, K | 277 mg | 2683 mg | -90% |
| Sodium, Na | 28.9 mg | 452 mg | -94% |
| Zinc, Zn | 0.310 mg | 5.44 mg | -94% |
| Copper, Cu | 0.040 mg | 0.780 mg | -95% |
| Manganese, Mn | 0.156 mg | 9.81 mg | -98% |
| Selenium, Se | — | 14.1 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 22 kcal | — | |
| Energy (Atwater Specific Factors) | 18 kcal | — | |
| Energy | — | 1220 kj | |
| Nitrogen | 0.175 g | — | |
| Ash | 0.674 g | 11.4 g | -94% |
| Total Sugars | — | 7.27 g | |
| Sucrose | — | 4.09 g | |
| Glucose | — | 2.76 g | |
| Fructose | — | 0.420 g | |
| Lactose | — | 0 g | |
| Maltose | — | 0 g | |
| Galactose | — | 0 g | |
| Folic acid (Vitamin B9 — synthetic) | — | 180 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 180 ug | |
| Betaine | — | 1.70 mg | |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | — | 0 ug | |
| Beta-carotene (Provitamin A) | — | 4.00 ug | |
| Vitamin A, IU | — | 1939 IU | |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 2428 ug | |
| Vitamin E, added | — | 0 mg | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | — | 0.020 mg | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | — | 1.53 mg | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | — | 0 mg | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | — | 0 mg | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | — | 0 mg | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | — | 0 mg | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| Vitamin K1 — Phylloquinone | 119 ug | 1360 ug | -91% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | 0 ug | = |
| SFA 4:0 (Butyric acid) | — | 0 g | |
| SFA 6:0 (Caproic acid) | — | 0 g | |
| SFA 8:0 (Caprylic acid) | — | 0 g | |
| SFA 10:0 (Capric acid) | — | 0 g | |
| SFA 12:0 (Lauric acid) | — | 0 g | |
| SFA 13:0 (Tridecanoic acid) | — | 0 g | |
| SFA 14:0 (Myristic acid) | — | 0 g | |
| SFA 15:0 (Pentadecanoic acid) | — | 0 g | |
| SFA 16:0 (Palmitic acid) | — | 1.22 g | |
| SFA 17:0 (Margaric acid) | — | 0 g | |
| SFA 18:0 (Stearic acid) | — | 0.058 g | |
| SFA 20:0 (Arachidic acid) | — | 0.005 g | |
| SFA 22:0 (Behenic acid) | — | 0.028 g | |
| SFA 24:0 (Lignoceric acid) | — | 0.063 g | |
| MUFA 14:1 (Myristoleic acid) | — | 0 g | |
| MUFA 15:1 (Pentadecenoic acid) | — | 0 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | — | 0 g | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | — | 0 g | |
| MUFA 17:1 (Heptadecenoic acid) | — | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 0.761 g | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | — | 0.761 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0 g | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | — | 0 g | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | — | 0 g | |
| Fatty acids, total polyunsaturated | — | 3.12 g | |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 1.25 g | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | — | 1.25 g | |
| PUFA 18:2 CLAs | — | 0 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 1.88 g | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | — | 1.86 g | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | — | 0.016 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 0 g | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | — | 0 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | — | 0 g | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | — | 0 g | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | — | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | — | 0 g | |
| PUFA 22:4 (Omega-6, Adrenic acid) | — | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | — | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | — | 0 g | |
| Fatty acids, total trans-monoenoic | — | 0 g | |
| TFA 16:1 t | — | 0 g | |
| TFA 18:1 t | — | 0 g | |
| TFA 22:1 t | — | 0 g | |
| Tryptophan (EAA) | — | 0.475 g | |
| Threonine (EAA) | — | 1.19 g | |
| Isoleucine (EAA, BCAA) | — | 1.55 g | |
| Leucine (EAA, BCAA) | — | 2.79 g | |
| Lysine (EAA) | — | 2.10 g | |
| Methionine (EAA) | — | 0.596 g | |
| Cystine (conditionally essential) | — | 0.298 g | |
| Phenylalanine (EAA) | — | 1.71 g | |
| Tyrosine (conditionally essential) | — | 1.16 g | |
| Valine (EAA, BCAA) | — | 2.02 g | |
| Arginine (conditionally essential) | — | 1.76 g | |
| Histidine (EAA) | — | 0.718 g | |
| Alanine | — | 1.78 g | |
| Aspartic acid | — | 3.17 g | |
| Glutamic acid | — | 3.69 g | |
| Glycine (conditionally essential) | — | 1.76 g | |
| Proline (conditionally essential) | — | 2.01 g | |
| Serine | — | 1.16 g | |
| Hydroxyproline | — | 0 g | |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 0 mg | |
| Proanthocyanidin dimers | 0 mg | 0 mg | = |
| Proanthocyanidin trimers | 0 mg | 0 mg | = |
| Proanthocyanidin 4-6mers | 0 mg | 0 mg | = |
| Proanthocyanidin 7-10mers | 0 mg | 0 mg | = |
| Proanthocyanidin polymers (>10mers) | 0 mg | 0 mg | = |
| Apigenin | 0.130 mg | 4504 mg | -100% |
| Luteolin | 0.260 mg | 19.8 mg | -99% |
| Kaempferol | 0.010 mg | 0 mg | |
| Myricetin | 0.070 mg | — | |
| Quercetin | 4.16 mg | 0 mg | |
| Flavonoids | |||
| (-)-Epicatechin | 0 mg | — | |
| (-)-Epicatechin 3-gallate | 0 mg | — | |
| (-)-Epigallocatechin | 0 mg | — | |
| (-)-Epigallocatechin 3-gallate | 0 mg | — | |
| (+)-Catechin | 0 mg | — | |
| (+)-Gallocatechin | 0 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | — | 1.50 mg | |
| Choline from phosphatidylcholine | — | 72.0 mg | |
| Choline from phosphocholine | — | 6.60 mg | |
| Choline from sphingomyelin | — | 0 mg | |
| Free Choline | — | 17.0 mg | |
| Total Choline | — | 97.0 mg | |
| Iodine | |||
| Iodine mcg/100gB | 1.10 mcg | — | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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