Comparing Nutrients in 100 calories Romaine Lettuce VS Iceberg Lettuce

Weight per 100 calories

• Romaine Lettuce: 588g
• Iceberg Lettuce: 714g

Romaine Lettuce has 1.2 times more energy per 100g than Iceberg Lettuce. It has very low energy density when compared to other foods. Raw Iceberg Lettuce having very low energy density.

Which food has more nutrients per 100 calories - Romaine Lettuce or Iceberg Lettuce?

Macros Ratio

	Protein	Fat	Carbs
Romaine Lettuce	24%	13%	63%
Iceberg Lettuce	22%	8%	70%

Macro Nutrients

	Romaine Lettuce	Iceberg Lettuce	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.76g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	41.5% 0.66g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	1.63% 0.28g	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.4g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	9.66% 7g	19.4% 14g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	6.5% 4.7g	9.85% 7.14g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 2.3g	% 6.5g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.36g	g per day for Men 19-50 years
Fiber	32.5% 12.4g	22.6% 8.57g	38g per day for Men 19-50 years
Protein	13% 7.24g	11.5% 6.43g	56g per day for Men 19-50 years

Vitamins

	Romaine Lettuce	Iceberg Lettuce	Recommended Dietary Allowance
Vitamin A	285% 2565μg	20% 179μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.3% 0.42mg	24.4% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.3% 0.39mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	5.5% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.84mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.5% 0.44mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	200% 800μg	51.8% 207μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	26% 23.5mg	22.2% 20mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.1% 0.76mg	8.57% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	502% 603μg	143% 172μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Romaine Lettuce	Iceberg Lettuce	Recommended Dietary Allowance
Calcium	19.4% 194mg	13% 129mg	1000mg per day for Men 19-50 years
Copper	31.4% 0.28mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	71.3% 5.7mg	36.6% 2.93mg	8mg per day for Men 19-50 years
Magnesium	19.6% 82.4mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	39.6% 0.91mg	39% 0.89mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	25.2% 176mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	42.7% 1453mg	29.6% 1007mg	3400mg per day for Men 19-50 years
Selenium	4.28% 2.35μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	3.14% 47mg	4.76% 71.4mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	15% 557g	18.5% 683g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Romaine Lettuce vs Iceberg Lettuce:

• Raw Cos Or Romaine Lettuce have 14.4 times more Vitamin A, 1.4 times more Vitamin B1, 2.2 times more Vitamin B2, 2.1 times more Vitamin B3, 1.3 times more Vitamin B5, 1.5 times more Vitamin B6, 3.9 times more Vitamin B9 and 3.5 times more Vitamin K than Raw Iceberg Lettuce.
• While Raw Iceberg Lettuce contains 1.7 times more Vitamin E than Raw Cos Or Romaine Lettuce.
• Both Raw Cos Or Romaine Lettuce and Raw Iceberg Lettuce have similar amounts of Vitamin C per 100 kcal.
• Both Raw Cos Or Romaine Lettuce as well as Raw Iceberg Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Romaine Lettuce vs Iceberg Lettuce:

• Raw Cos Or Romaine Lettuce have 1.5 times more Calcium, 1.6 times more Copper, 1.9 times more Iron, 1.6 times more Magnesium, 1.2 times more Phosphorus, 1.4 times more Potassium, 3.3 times more Selenium and 1.3 times more Zinc than Raw Iceberg Lettuce.
• While Raw Iceberg Lettuce contains 1.5 times more Sodium than Raw Cos Or Romaine Lettuce.
• Both Raw Cos Or Romaine Lettuce and Raw Iceberg Lettuce have similar amounts of Manganese and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Cos Or Romaine Lettuce have 1.8 times more Fat, 1.8 times more Omega 3, 1.8 times more Omega 6 and 1.4 times more Fiber than Raw Iceberg Lettuce.
• While Raw Iceberg Lettuce contains 2 times more Sugars and 1.5 times more Fructose than Raw Cos Or Romaine Lettuce.
• Both Raw Cos Or Romaine Lettuce and Raw Iceberg Lettuce have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
• Both Raw Cos Or Romaine Lettuce as well as Raw Iceberg Lettuce have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.