Cauliflower vs. Romaine Lettuce

Nutrition comparison of Cauliflower and Romaine Lettuce


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cauliflower versus romaine lettuce (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in cauliflower and romaine lettuce:

  • Both romaine lettuce and cauliflower are high in potassium.
  • Cauliflower has more pantothenic acid and Vitamin B6, however, romaine lettuce contains more folate.
  • Cauliflower is an excellent source of Vitamin C.
  • Romaine lettuce is a great source of Vitamin K.
  • Romaine lettuce is an excellent source of Vitamin A.
Detailed nutritional comparison of cauliflower and romaine lettuce is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Cauliflower (Cauliflower, raw) and Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.


Image of Cauliflower src
Image of Romaine Lettuce src

Calories and Carbs

calories

Romaine lettuce and cauliflower contain similar amounts of calories - romaine lettuce has 17 calories per 100 grams and cauliflower has 25 calories.

For macronutrient ratios, cauliflower is similar to romaine lettuce for protein, carbs and fat. Cauliflower has a macronutrient ratio of 26:66:8 and for romaine lettuce, 26:65:10 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cauliflower Romaine Lettuce
Protein 26% 26%
Carbohydrates 66% 65%
Fat 8% 10%
Alcohol ~ ~

carbohydrates

Both romaine lettuce and cauliflower are low in carbohydrates - romaine lettuce has 3.3g of total carbs per 100 grams and cauliflower has 5g of carbohydrates.

dietary fiber

Romaine lettuce and cauliflower contain similar amounts of dietary fiber - romaine lettuce has 2.1g of dietary fiber per 100 grams and cauliflower has 2g of dietary fiber.

sugar

Romaine lettuce and cauliflower contain similar amounts of sugar - romaine lettuce has 1.2g of sugar per 100 grams and cauliflower has 1.9g of sugar.

Protein

protein

Romaine lettuce and cauliflower contain similar amounts of protein - romaine lettuce has 1.2g of protein per 100 grams and cauliflower has 1.9g of protein.

Fat

saturated fat

Both romaine lettuce and cauliflower are low in saturated fat - romaine lettuce has 0.04g of saturated fat per 100 grams and cauliflower has 0.13g of saturated fat.

Vitamins

Vitamin C

Cauliflower is an excellent source of Vitamin C and it has 11 times more Vitamin C than romaine lettuce - romaine lettuce has 4mg of Vitamin C per 100 grams and cauliflower has 48.2mg of Vitamin C.

Vitamin A

Romaine lettuce is an excellent source of Vitamin A and it has more Vitamin A than cauliflower - romaine lettuce has 436ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.

Vitamin E

Romaine lettuce and cauliflower contain similar amounts of Vitamin E - romaine lettuce has 0.13mg of Vitamin E per 100 grams and cauliflower has 0.08mg of Vitamin E.

Vitamin K

Romaine lettuce is a great source of Vitamin K and it has 561% more Vitamin K than cauliflower - romaine lettuce has 102.5ug of Vitamin K per 100 grams and cauliflower has 15.5ug of Vitamin K.

The B Vitamins

Cauliflower has more pantothenic acid and Vitamin B6, however, romaine lettuce contains more folate. Both cauliflower and romaine lettuce contain significant amounts of thiamin, riboflavin and niacin.

Cauliflower Romaine Lettuce
Thiamin 0.05 MG 0.072 MG
Riboflavin 0.06 MG 0.067 MG
Niacin 0.507 MG 0.313 MG
Pantothenic acid 0.667 MG 0.142 MG
Vitamin B6 0.184 MG 0.074 MG
Folate 57 UG 136 UG

Minerals

calcium

Romaine lettuce has 50% more calcium than cauliflower - romaine lettuce has 33mg of calcium per 100 grams and cauliflower has 22mg of calcium.

iron

Romaine lettuce has 131% more iron than cauliflower - romaine lettuce has 0.97mg of iron per 100 grams and cauliflower has 0.42mg of iron.

potassium

Both romaine lettuce and cauliflower are high in potassium. Cauliflower has 21% more potassium than romaine lettuce - romaine lettuce has 247mg of potassium per 100 grams and cauliflower has 299mg 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, cauliflower has more kaempferol than romaine lettuce per 100 grams, however, romaine lettuce contains more quercetin than cauliflower per 100 grams. Both cauliflower and romaine lettuce contain small amounts of luteolin.

Cauliflower Romaine Lettuce
apigenin 0.03 mg ~
luteolin 0.09 mg 0.05 mg
kaempferol 0.36 mg 0.02 mg
Quercetin 0.54 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,

Cauliflower Romaine Lettuce
lutein + zeaxanthin 1 UG 2312 UG
beta-carotene ~ 5226 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, romaine lettuce has more alpha linoleic acid (ALA) than cauliflower per 100 grams.

Cauliflower Romaine Lettuce
alpha linoleic acid 0.015 G 0.113 G
Total 0.015 G 0.113 G

omega 6s

Comparing omega-6 fatty acids, both cauliflower and romaine lettuce contain small amounts of linoleic acid.

Cauliflower Romaine Lettuce
other omega 6 0.003 G ~
linoleic acid 0.016 G 0.047 G
Total 0.019 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: Cauliflower (Cauliflower, raw) and Romaine Lettuce (Lettuce, cos or romaine, raw) .

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FAQ

Does romaine lettuce or cauliflower contain more calories in 100 grams?
Romaine lettuce and cauliflower contain similar amounts of calories - romaine lettuce has 17 calories in 100g and cauliflower has 25 calories.

Does romaine lettuce or cauliflower have more carbohydrates?
By weight, both romaine lettuce and cauliflower are low in carbohydrates - romaine lettuce has 3.3g of carbs for 100g and cauliflower has 5g of carbohydrates.

Does romaine lettuce or cauliflower contain more potassium?
Both romaine lettuce and cauliflower are high in potassium. Cauliflower has 20% more potassium than romaine lettuce - romaine lettuce has 247mg of potassium in 100 grams and cauliflower has 299mg of potassium.