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.
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.
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 lighter in fat and similar to romaine lettuce for protein and carbs. Cauliflower has a macronutrient ratio of 25:66:9 and for romaine lettuce, 23:64:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cauliflower | Romaine Lettuce | |
|---|---|---|
| Protein | 25% | 23% |
| Carbohydrates | 66% | 64% |
| Fat | 9% | 13% |
| 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 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 Cauliflower or Romaine Lettuce .
Note: The specific food items compared are: Cauliflower (Cauliflower, raw) and Romaine Lettuce (Lettuce, cos or romaine, raw) .
Cauliflower g
()
|
Daily Values (%) |
Romaine Lettuce g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
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| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 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.