Comparing Nutrients in 100 calories Romaine Lettuce VS Butterhead Lettuce

Weight per 100 calories

• Romaine Lettuce: 588g
• Butterhead Lettuce: 769g

Romaine Lettuce has 1.3 times more energy per 100g than Butterhead Lettuce. It has very low energy density when compared to other foods. Raw Butterhead Lettuce having very low energy density.

Discover which food has more nutrients per 100 calories - Romaine Lettuce or Butterhead Lettuce?

Macros Ratio

	Protein	Fat	Carbs
Romaine Lettuce	24%	13%	63%
Butterhead Lettuce	33%	12%	55%

Macro Nutrients

	Romaine Lettuce	Butterhead Lettuce	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.76g	1.74% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.7% 0.22g	32g per day for Men 19-50 years
Omega 3	41.5% 0.66g	40% 0.64g	1.6g per day for Men 19-50 years
Omega 6	1.63% 0.28g	1.54% 0.26g	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	13% 17g	130g per day for Men 19-50 years
Sugars	9.66% 7g	9.97% 7.23g	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	5.4% 3.92g	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	% 3.3g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	32.5% 12.4g	22.3% 8.46g	38g per day for Men 19-50 years
Protein	13% 7.24g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Romaine Lettuce	Butterhead Lettuce	Recommended Dietary Allowance
Vitamin A	285% 2565μg	142% 1277μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.3% 0.42mg	36.5% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.3% 0.39mg	36.7% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	17% 2.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.84mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.5% 0.44mg	48.5% 0.63mg	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	140% 562μg	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	31.6% 28.5mg	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	9.23% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	502% 603μg	656% 787μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Romaine Lettuce	Butterhead Lettuce	Recommended Dietary Allowance
Calcium	19.4% 194mg	27% 269mg	1000mg per day for Men 19-50 years
Copper	31.4% 0.28mg	13.7% 0.12mg	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	119% 9.54mg	8mg per day for Men 19-50 years
Magnesium	19.6% 82.4mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	39.6% 0.91mg	60% 1.38mg	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	36.3% 254mg	700mg per day for Men 19-50 years
Potassium	42.7% 1453mg	54% 1831mg	3400mg per day for Men 19-50 years
Selenium	4.28% 2.35μg	8.4% 4.6μg	55μg per day for Men 19-50 years
Sodium	3.14% 47mg	2.56% 38.5mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	15% 557g	20% 736g	3700g per day for Men 19-50 years

Romaine Lettuce VS Butterhead Lettuce Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Romaine Lettuce or Butterhead Lettuce?

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

• 100 calories of Romaine Lettuce have 2 times more Vitamin A and 1.4 times more Vitamin B9 than Butterhead Lettuce.
• While 100 kcal of Raw Butterhead Lettuce contain 1.5 times more Vitamin B3, 1.4 times more Vitamin B5, 1.4 times more Vitamin B6, 1.8 times more Vitamin E and 1.3 times more Vitamin K than Raw Cos Or Romaine Lettuce.
• Both Romaine Lettuce and Butterhead Lettuce provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin C per 100 calories.
• Both Raw Cos Or Romaine Lettuce as well as Raw Butterhead Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

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

• 100 calories of Romaine Lettuce have 2.3 times more Copper and 1.2 times more Sodium than Butterhead Lettuce.
• While 100 kcal of Raw Butterhead Lettuce contain 1.4 times more Calcium, 1.7 times more Iron, 1.5 times more Manganese, 1.4 times more Phosphorus, 1.3 times more Potassium, 2 times more Selenium and 1.3 times more Water than Raw Cos Or Romaine Lettuce.
• Both Romaine Lettuce and Butterhead Lettuce contain similar levels of Magnesium and Zinc per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Romaine Lettuce have 1.5 times more Fiber than Butterhead Lettuce.
• While 100 kcal of Raw Butterhead Lettuce contain 1.4 times more Protein than Raw Cos Or Romaine Lettuce.
• Both Romaine Lettuce and Butterhead Lettuce offer comparable quantities of Energy, Omega 3, Carbohydrate, Sugars and Fructose per 100 calories.
• Both Raw Cos Or Romaine Lettuce as well as Raw Butterhead Lettuce provide inadequate amounts of Omega 6 in 100 calories.