We wondered how the nutrition from one ounce of mixed microgreens compares to a salad consisting of four lettuce leaves, one ounce of shredded carrot, a one-quarter-inch tomato slice, and a tablespoon of Italian dressing. So we asked several AI sources.

Nutrition Comparison: 1 oz Mixed Microgreens vs. Small Salad

To compare the nutrition of one ounce of mixed microgreens to a salad made of four lettuce leaves, one ounce of shredded carrot, a quarter-inch tomato slice, and a tablespoon of Italian dressing, we’ll break down each component and summarize the key differences.

1 oz Mixed Microgreens
Calories: 5–28 (depending on the mix; most sources report 5–25)
Protein: 1–2.2g
Carbohydrates: 1–4.4g
Fiber: 1–2.2g
Fat: 0g
Vitamins & Minerals (per ounce):
Vitamin A: 60–79.6% DV (540–714μg)
Vitamin C: 6.6–14mg (15% DV)
Calcium: 40–88mg (4–8% DV)
Iron: 0.2–15.9mg (2–15% DV; varies by type)
Potassium: Up to 298mg
Folate: Up to 66μg
Other: High in antioxidants, phytonutrients, and sometimes sulforaphane (especially in broccoli, kale, cabbage mixes)
Key Point: Microgreens contain 4–20 times more vitamins, minerals, and antioxidants than their mature counterparts by weight, making them extremely nutrient-dense for the calories provided.

Small Salad (4 Lettuce Leaves, 1 oz Shredded Carrot, 1/4" Tomato Slice, 1 Tbsp Italian Dressing)
Lettuce (4 leaves, ~20g)
Calories: ~3–4
Protein: 0–0.3g
Carbs: ~0.6g
Fiber: ~0.2g
Vitamin A: 42% DV (red leaf), 82% DV (romaine)
Vitamin C: Small amount
Iron: Small amount
Shredded Carrot (1 oz / 28g)
Calories: 10
Carbs: 3g
Fiber: 1g
Sugar: 1g
Vitamin A: Very high (from beta-carotene, but specific DV not listed for 1 oz)
Vitamin C: Small amount
Tomato Slice (1/4" thick)
Calories: 0
Carbs: 1g
Fiber: 0g
Vitamin C: Trace
Italian Dressing (1 Tbsp)
Calories: 35
Fat: 3g
Carbs: 2g
Sugar: 2g
Sodium: 146mg
Vitamins/Minerals: Minimal
Total Salad Nutrition (Approximate)
Calories: ~48–52
Protein: ~0.3g
Carbs: ~6–7g
Fiber: ~1.2g
Fat: 3g
Vitamin A: 40–80% DV (mainly from lettuce and carrot)
Vitamin C: Small amount
Calcium/Iron: Small amounts

More information is in the related FAQ.

Summary & Key Differences

Nutrient Density: Microgreens deliver much higher concentrations of vitamins, minerals, and antioxidants per ounce than the salad, especially for vitamins A, C, K, and certain phytonutrients.

Calories: The salad provides more calories, mostly from the dressing, and more fat. Microgreens are extremely low-calorie and fat-free.

Protein: Microgreens offer more protein per ounce than the salad.

Micronutrients: Microgreens are richer in minerals (iron, calcium, potassium) and vitamins (A, C, K, E, folate) than the small salad, even though the salad contains a variety of vegetables.

Antioxidants & Bioactives: Microgreens are especially high in antioxidants and beneficial plant compounds like sulforaphane (in brassica mixes), which the salad lacks in significant amounts.

Volume & Satiety: The salad, with more bulk and dressing, may be more filling due to its higher volume and fat content, but is less nutrient-dense by weight.

Conclusion

One ounce of mixed microgreens provides a far greater concentration of essential vitamins, minerals, and antioxidants than a small salad made of four lettuce leaves, a small amount of carrot and tomato, and a tablespoon of Italian dressing. While the salad offers more calories and fat (mainly from the dressing), microgreens are a superior source of micronutrients and phytonutrients per calorie and per ounce. For those seeking maximum nutrition in a small serving, microgreens are the clear winner.

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