Apple vs. Romaine Lettuce
Nutrition comparison of Apple and Romaine Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple
versus
romaine lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple and romaine lettuce:
- Both romaine lettuce and apple are high in dietary fiber.
- Romaine lettuce has 3.2 times less carbohydrates than apple.
- Romaine lettuce has 67% less calories than apple.
- Romaine lettuce has 7.7 times less sugar than apple.
- Romaine lettuce has more thiamin, riboflavin, pantothenic acid and folate.
- Romaine lettuce is a great source of Vitamin K and potassium.
- Romaine lettuce is an excellent source of Vitamin A.
USDA sources for nutritional information: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Romaine lettuce has 67% less calories than apple - romaine lettuce has 17 calories per 100 grams and apple has 52 calories.
For macronutrient ratios, apple is much lighter in protein, much heavier in carbs and lighter in fat compared to romaine lettuce per calorie. Apple has a macronutrient ratio of 2:95:3 and for romaine lettuce, 23:64:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple | Romaine Lettuce | |
|---|---|---|
| Protein | 2% | 23% |
| Carbohydrates | 95% | 64% |
| Fat | 3% | 13% |
| Alcohol | ~ | ~ |
carbohydrates
Romaine lettuce has 3.2 times less carbohydrates than apple - romaine lettuce has 3.3g of total carbs per 100 grams and apple has 13.8g of carbohydrates.
The carbs in romaine lettuce are made of 64% dietary fiber and 36% sugar, whereas the carbs in apple comprise of 81% sugar and 19% dietary fiber.
dietary fiber
Both romaine lettuce and apple are high in dietary fiber. Romaine lettuce is very similar to romaine lettuce for dietary fiber - romaine lettuce has 2.1g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.
sugar
Romaine lettuce has 7.7 times less sugar than apple - romaine lettuce has 1.2g of sugar per 100 grams and apple has 10.4g of sugar.
Protein
protein
Romaine lettuce and apple contain similar amounts of protein - romaine lettuce has 1.2g of protein per 100 grams and apple has 0.26g of protein.
Fat
saturated fat
Both romaine lettuce and apple are low in saturated fat - romaine lettuce has 0.04g of saturated fat per 100 grams and apple has 0.03g of saturated fat.
Vitamins
Vitamin C
Romaine lettuce and apple contain similar amounts of Vitamin C - romaine lettuce has 4mg of Vitamin C per 100 grams and apple has 4.6mg of Vitamin C.
Vitamin A
Romaine lettuce is an excellent source of Vitamin A and it has 144 times more Vitamin A than apple - romaine lettuce has 436ug of Vitamin A per 100 grams and apple has 3ug of Vitamin A.
Vitamin E
Romaine lettuce and apple contain similar amounts of Vitamin E - romaine lettuce has 0.13mg of Vitamin E per 100 grams and apple has 0.18mg of Vitamin E.
Vitamin K
Romaine lettuce is a great source of Vitamin K and it has 45 times more Vitamin K than apple - romaine lettuce has 102.5ug of Vitamin K per 100 grams and apple has 2.2ug of Vitamin K.
The B Vitamins
Romaine lettuce has more thiamin, riboflavin, pantothenic acid and folate. Both apple and romaine lettuce contain significant amounts of niacin and Vitamin B6.
| Apple | Romaine Lettuce | |
|---|---|---|
| Thiamin | 0.017 MG | 0.072 MG |
| Riboflavin | 0.026 MG | 0.067 MG |
| Niacin | 0.091 MG | 0.313 MG |
| Pantothenic acid | 0.061 MG | 0.142 MG |
| Vitamin B6 | 0.041 MG | 0.074 MG |
| Folate | 3 UG | 136 UG |
Minerals
calcium
Romaine lettuce has 450% more calcium than apple - romaine lettuce has 33mg of calcium per 100 grams and apple has 6mg of calcium.
iron
Romaine lettuce has 708% more iron than apple - romaine lettuce has 0.97mg of iron per 100 grams and apple has 0.12mg of iron.
potassium
Romaine lettuce is a great source of potassium and it has 131% more potassium than apple - romaine lettuce has 247mg of potassium per 100 grams and apple has 107mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, both apple and romaine lettuce contain significant amounts of quercetin.
| Apple | Romaine Lettuce | |
|---|---|---|
| luteolin | 0.12 mg | 0.05 mg |
| kaempferol | 0.14 mg | 0.02 mg |
| Quercetin | 4.01 mg | 2.2 mg |
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Apple | Romaine Lettuce | |
|---|---|---|
| beta-carotene | 27 UG | 5226 UG |
| lutein + zeaxanthin | 29 UG | 2312 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, romaine lettuce has more alpha linoleic acid (ALA) than apple per 100 grams.
| Apple | Romaine Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.113 G |
| Total | 0.009 G | 0.113 G |
omega 6s
Comparing omega-6 fatty acids, both apple and romaine lettuce contain small amounts of linoleic acid.
| Apple | Romaine Lettuce | |
|---|---|---|
| linoleic acid | 0.043 G | 0.047 G |
| Total | 0.043 G | 0.047 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Apple or Romaine Lettuce .
Note: The specific food items compared are: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Romaine Lettuce (Lettuce, cos or romaine, raw) .
Apple g
()
|
Daily Values (%) |
Romaine Lettuce g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does romaine lettuce or apple contain more calories in 100 grams?Romaine lettuce has 70% less calories than apple - romaine lettuce has 17 calories in 100g and apple has 52 calories.
Does romaine lettuce or apple have more carbohydrates?
By weight, romaine lettuce has 3.2 times fewer carbohydrates than apple - romaine lettuce has 3.3g of carbs for 100g and apple has 13.8g of carbohydrates. the carbs in romaine lettuce are made of 60% dietary fiber and 40% sugar, whereas the carbs in apple comprise of 80% sugar and 20% dietary fiber.