Iceberg lettuce vs mushrooms: which is healthier?
They are about equally nutrient-dense: iceberg lettuce scores 79/100 and mushrooms 79/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Iceberg lettuce
14 kcal per 100 g. 1 cup shredded: 72 g
Mushrooms
22 kcal per 100 g. 1 cup sliced: 70 g
Which to pick for your goal
- Fewer caloriesIceberg lettuce14 vs 22 kcal per 100 g
- More proteinMushrooms0.9 vs 3.1 g per 100 g
- More fiberAbout even1.2 vs 1 g per 100 g
- Less sugarAbout even2 vs 2 g per 100 g
- More potassiumMushrooms141 vs 318 mg per 100 g
- Less saturated fatAbout even<0.1 vs <0.1 g per 100 g
Nutrition side by side
| Nutrient | Iceberg lettuce, 100 g | Mushrooms, 100 g | Iceberg lettuce, 72 g | Mushrooms, 70 g |
|---|---|---|---|---|
| Calories | 14 kcal | 22 kcal | 10 kcal | 15 kcal |
| Protein | 0.9 g | 3.1 g | 0.6 g | 2.2 g |
| Carbohydrates | 3 g | 3.3 g | 2.1 g | 2.3 g |
| Sugars | 2 g | 2 g | 1.4 g | 1.4 g |
| Fiber | 1.2 g | 1 g | 0.9 g | 0.7 g |
| Fat | 0.1 g | 0.3 g | 0.1 g | 0.2 g |
| Saturated fat | <0.1 g | <0.1 g | <0.1 g | <0.1 g |
| Vitamin C | 2.8 mg | 2.1 mg | 2 mg | 1.5 mg |
| Vitamin A | 25 µg | 0 µg | 18 µg | 0 µg |
| Potassium | 141 mg | 318 mg | 102 mg | 223 mg |
| Iron | 0.4 mg | 0.5 mg | 0.3 mg | 0.3 mg |
| Calcium | 18 mg | 3 mg | 13 mg | 2.1 mg |
| Magnesium | 7 mg | 9 mg | 5 mg | 6.3 mg |
| Sodium | 10 mg | 5 mg | 7.2 mg | 3.5 mg |
Last updated . Scores use the HowHealthyIs Score method.