Cabbage vs. Romaine Lettuce
Nutrition comparison of Cabbage and Romaine Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cabbage
versus
romaine lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cabbage and romaine lettuce:
- Both romaine lettuce and cabbage are high in dietary fiber.
- Cabbage is an excellent source of Vitamin C.
- Romaine lettuce has more beta-carotene and lutein + zeaxanthin than cabbage, however, cabbage contains more alpha-carotene than romaine lettuce.
- Romaine lettuce has more 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: Cabbage (Cabbage, raw) and Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Romaine lettuce and cabbage contain similar amounts of calories - romaine lettuce has 17 calories per 100 grams and cabbage has 25 calories.
For macronutrient ratios, cabbage is lighter in protein, heavier in carbs and lighter in fat compared to romaine lettuce per calorie. Cabbage has a macronutrient ratio of 17:80:3 and for romaine lettuce, 26:65:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cabbage | Romaine Lettuce | |
|---|---|---|
| Protein | 17% | 26% |
| Carbohydrates | 80% | 65% |
| Fat | 3% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Romaine lettuce and cabbage contain similar amounts of carbs - romaine lettuce has 3.3g of total carbs per 100 grams and cabbage has 5.8g of carbohydrates.
The carbs in romaine lettuce are made of 64% dietary fiber and 36% sugar, whereas the carbs in cabbage comprise of 56% sugar and 44% dietary fiber.
dietary fiber
Both romaine lettuce and cabbage 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 cabbage has 2.5g of dietary fiber.
sugar
Romaine lettuce and cabbage contain similar amounts of sugar - romaine lettuce has 1.2g of sugar per 100 grams and cabbage has 3.2g of sugar.
Protein
protein
Romaine lettuce and cabbage contain similar amounts of protein - romaine lettuce has 1.2g of protein per 100 grams and cabbage has 1.3g of protein.
Fat
saturated fat
Both romaine lettuce and cabbage are low in saturated fat - romaine lettuce has 0.04g of saturated fat per 100 grams and cabbage has 0.03g of saturated fat.
Vitamins
Vitamin C
Cabbage is an excellent source of Vitamin C and it has 815% more Vitamin C than romaine lettuce - romaine lettuce has 4mg of Vitamin C per 100 grams and cabbage has 36.6mg of Vitamin C.
Vitamin A
Romaine lettuce is an excellent source of Vitamin A and it has 86 times more Vitamin A than cabbage - romaine lettuce has 436ug of Vitamin A per 100 grams and cabbage has 5ug of Vitamin A.
Vitamin E
Romaine lettuce and cabbage contain similar amounts of Vitamin E - romaine lettuce has 0.13mg of Vitamin E per 100 grams and cabbage has 0.15mg of Vitamin E.
Vitamin K
Romaine lettuce is a great source of Vitamin K and it has 35% more Vitamin K than cabbage - romaine lettuce has 102.5ug of Vitamin K per 100 grams and cabbage has 76ug of Vitamin K.
The B Vitamins
Romaine lettuce has more folate. Both cabbage and romaine lettuce contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Cabbage | Romaine Lettuce | |
|---|---|---|
| Thiamin | 0.061 MG | 0.072 MG |
| Riboflavin | 0.04 MG | 0.067 MG |
| Niacin | 0.234 MG | 0.313 MG |
| Pantothenic acid | 0.212 MG | 0.142 MG |
| Vitamin B6 | 0.124 MG | 0.074 MG |
| Folate | 43 UG | 136 UG |
Minerals
calcium
Romaine lettuce and cabbage contain similar amounts of calcium - romaine lettuce has 33mg of calcium per 100 grams and cabbage has 40mg of calcium.
iron
Romaine lettuce has 106% more iron than cabbage - romaine lettuce has 0.97mg of iron per 100 grams and cabbage has 0.47mg of iron.
potassium
Romaine lettuce is a great source of potassium and it has 45% more potassium than cabbage - romaine lettuce has 247mg of potassium per 100 grams and cabbage has 170mg 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 cabbage and romaine lettuce contain small amounts of luteolin and kaempferol.
| Cabbage | Romaine Lettuce | |
|---|---|---|
| apigenin | 0.08 mg | ~ |
| luteolin | 0.1 mg | 0.05 mg |
| kaempferol | 0.18 mg | 0.02 mg |
| Quercetin | 0.28 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, romaine lettuce has more beta-carotene and lutein + zeaxanthin than cabbage per 100 grams, however, cabbage contains more alpha-carotene than romaine lettuce per 100 grams.
| Cabbage | Romaine Lettuce | |
|---|---|---|
| beta-carotene | 42 UG | 5226 UG |
| alpha-carotene | 33 UG | ~ |
| lutein + zeaxanthin | 30 UG | 2312 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both cabbage and romaine lettuce contain small amounts of linoleic acid.
| Cabbage | Romaine Lettuce | |
|---|---|---|
| linoleic acid | 0.017 G | 0.047 G |
| Total | 0.017 G | 0.047 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Cabbage (Cabbage, raw) and Romaine Lettuce (Lettuce, cos or romaine, raw) .
Cabbage 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 cabbage contain more calories in 100 grams?Romaine lettuce and cabbage contain similar amounts of calories - romaine lettuce has 17 calories in 100g and cabbage has 25 calories.
Does romaine lettuce or cabbage have more carbohydrates?
By weight, romaine lettuce and cabbage contain similar amounts of carbs - romaine lettuce has 3.3g of carbs for 100g and cabbage has 5.8g of carbohydrates. the carbs in romaine lettuce are made of 60% dietary fiber and 40% sugar, whereas the carbs in cabbage comprise of 60% sugar and 40% dietary fiber.