Romaine lettuce, raw vs Iceberg lettuce, raw
Both compared per 100 g. Romaine lettuce, raw has 21% more calories than iceberg lettuce, raw (17 kcal vs 14 kcal). Romaine lettuce, raw has 37% more protein than iceberg lettuce, raw (1.2 g vs 0.9 g). Romaine lettuce, raw has 75% more fiber than iceberg lettuce, raw (2.1 g vs 1.2 g). Iceberg lettuce, raw has 66% more sugars than romaine lettuce, raw (2 g vs 1.2 g).
The biggest vitamin and mineral differences: Romaine lettuce, raw has more Vitamin K (+65% DV), Romaine lettuce, raw has more Vitamin A (+46% DV) and Romaine lettuce, raw has more Folate (B9) (+27% DV).
| Per 100 g | Romaine lettuce, raw | Iceberg lettuce, raw |
|---|---|---|
| Calories | 17 kcal | 14 kcal |
| Protein | 1.2 g | 0.9 g |
| Carbohydrates | 3.3 g | 3 g |
| Fiber | 2.1 g | 1.2 g |
| Sugars | 1.2 g | 2 g |
| Total fat | 0.3 g | 0.14 g |
| Saturated fat | 0.039 g | 0.018 g |
| Cholesterol | 0 mg | 0 mg |
| Sodium | 8 mg | 10 mg |
| Water | 94.6 g | 95.6 g |
| Sodium | 8 mg (0.3%) | 10 mg (0.4%) |
| Vitamin A | 436 µg (48%) | 25 µg (3%) |
| Vitamin C | 4 mg (4%) | 2.8 mg (3%) |
| Vitamin D | 0 µg (0%) | 0 µg (0%) |
| Vitamin E | 0.13 mg (0.9%) | 0.18 mg (1%) |
| Vitamin K | 103 µg (85%) | 24.1 µg (20%) |
| Thiamin (B1) | 0.072 mg (6%) | 0.041 mg (3%) |
| Riboflavin (B2) | 0.067 mg (5%) | 0.025 mg (2%) |
| Niacin (B3) | 0.31 mg (2%) | 0.12 mg (0.8%) |
| Pantothenic acid (B5) | 0.14 mg (3%) | 0.091 mg (2%) |
| Vitamin B6 | 0.074 mg (4%) | 0.042 mg (2%) |
| Folate (B9) | 136 µg (34%) | 29 µg (7%) |
| Vitamin B12 | 0 µg (0%) | 0 µg (0%) |
| Choline | 9.9 mg (2%) | 6.7 mg (1%) |
| Calcium | 33 mg (3%) | 18 mg (1%) |
| Iron | 0.97 mg (5%) | 0.41 mg (2%) |
| Magnesium | 14 mg (3%) | 7 mg (2%) |
| Phosphorus | 30 mg (2%) | 20 mg (2%) |
| Potassium | 247 mg (5%) | 141 mg (3%) |
| Zinc | 0.23 mg (2%) | 0.15 mg (1%) |
| Copper | 0.048 mg (5%) | 0.025 mg (3%) |
| Manganese | 0.16 mg (7%) | 0.13 mg (5%) |
| Selenium | 0.4 µg (0.7%) | 0.1 µg (0.2%) |
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.
Romaine lettuce, raw
Romaine lettuce, raw contains 17 kcal per 100 g. A 1 NLEA serving (85 g) provides about 14 kcal.
Roughly 63% of its calories come from carbohydrates, with 24% from protein and 13% from fat (estimated with general energy factors).
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).