Coconut vs. Romaine Lettuce
Nutrition comparison of Coconut and Romaine Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut
versus
romaine lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut and romaine lettuce:
- Both romaine lettuce and coconut are high in dietary fiber and potassium.
- Coconut is a great source of iron.
- Romaine lettuce has 3.6 times less carbohydrates than coconut.
- Romaine lettuce has 4.2 times less sugar than coconut.
- Romaine lettuce has more riboflavin and folate.
- Romaine lettuce is a great source of Vitamin K.
- Romaine lettuce is an excellent source of Vitamin A.
USDA sources for nutritional information: Coconut (Nuts, coconut meat, raw) and Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut is high in calories and romaine lettuce has 95% less calories than coconut - romaine lettuce has 17 calories per 100 grams and coconut has 354 calories.
For macronutrient ratios, coconut is much lighter in protein, much lighter in carbs and much heavier in fat compared to romaine lettuce per calorie. Coconut has a macronutrient ratio of 4:16:80 and for romaine lettuce, 26:65:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut | Romaine Lettuce | |
|---|---|---|
| Protein | 4% | 26% |
| Carbohydrates | 16% | 65% |
| Fat | 80% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Romaine lettuce has 3.6 times less carbohydrates than coconut - romaine lettuce has 3.3g of total carbs per 100 grams and coconut has 15.2g of carbohydrates.
The carbs in romaine lettuce are made of 64% dietary fiber and 36% sugar, whereas the carbs in coconut comprise of 59% dietary fiber and 41% sugar.
dietary fiber
Both romaine lettuce and coconut are high in dietary fiber. Coconut has 329% more dietary fiber than romaine lettuce - romaine lettuce has 2.1g of dietary fiber per 100 grams and coconut has 9g of dietary fiber.
sugar
Romaine lettuce has 4.2 times less sugar than coconut - romaine lettuce has 1.2g of sugar per 100 grams and coconut has 6.2g of sugar.
Protein
protein
Coconut has 171% more protein than romaine lettuce - romaine lettuce has 1.2g of protein per 100 grams and coconut has 3.3g of protein.
Fat
saturated fat
Coconut is high in saturated fat and romaine lettuce has 100% less saturated fat than coconut - romaine lettuce has 0.04g of saturated fat per 100 grams and coconut has 29.7g of saturated fat.
Vitamins
Vitamin C
Romaine lettuce and coconut contain similar amounts of Vitamin C - romaine lettuce has 4mg of Vitamin C per 100 grams and coconut has 3.3mg of Vitamin C.
Vitamin A
Romaine lettuce is an excellent source of Vitamin A and it has more Vitamin A than coconut - romaine lettuce has 436ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Vitamin E
Romaine lettuce and coconut contain similar amounts of Vitamin E - romaine lettuce has 0.13mg of Vitamin E per 100 grams and coconut has 0.24mg of Vitamin E.
Vitamin K
Romaine lettuce is a great source of Vitamin K and it has 511 times more Vitamin K than coconut - romaine lettuce has 102.5ug of Vitamin K per 100 grams and coconut has 0.2ug of Vitamin K.
The B Vitamins
Romaine lettuce has more riboflavin and folate. Both coconut and romaine lettuce contain significant amounts of thiamin, niacin, pantothenic acid and Vitamin B6.
| Coconut | Romaine Lettuce | |
|---|---|---|
| Thiamin | 0.066 MG | 0.072 MG |
| Riboflavin | 0.02 MG | 0.067 MG |
| Niacin | 0.54 MG | 0.313 MG |
| Pantothenic acid | 0.3 MG | 0.142 MG |
| Vitamin B6 | 0.054 MG | 0.074 MG |
| Folate | 26 UG | 136 UG |
Minerals
calcium
Romaine lettuce has 136% more calcium than coconut - romaine lettuce has 33mg of calcium per 100 grams and coconut has 14mg of calcium.
iron
Coconut is a great source of iron and it has 151% more iron than romaine lettuce - romaine lettuce has 0.97mg of iron per 100 grams and coconut has 2.4mg of iron.
potassium
Both romaine lettuce and coconut are high in potassium. Coconut has 44% more potassium than romaine lettuce - romaine lettuce has 247mg of potassium per 100 grams and coconut has 356mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, coconut has more linoleic acid than romaine lettuce per 100 grams.
| Coconut | Romaine Lettuce | |
|---|---|---|
| linoleic acid | 0.366 G | 0.047 G |
| Total | 0.366 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: Coconut (Nuts, coconut meat, raw) and Romaine Lettuce (Lettuce, cos or romaine, raw) .
Coconut g
()
|
Daily Values (%) |
Romaine Lettuce g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 coconut contain more calories in 100 grams?Coconut is high in calories and romaine lettuce has 100% less calories than coconut - romaine lettuce has 17 calories in 100g and coconut has 354 calories.
Does romaine lettuce or coconut have more carbohydrates?
By weight, romaine lettuce has 3.6 times fewer carbohydrates than coconut - romaine lettuce has 3.3g of carbs for 100g and coconut has 15.2g of carbohydrates. the carbs in romaine lettuce are made of 60% dietary fiber and 40% sugar, whereas the carbs in coconut comprise of 60% dietary fiber and 40% sugar.
Does romaine lettuce or coconut contain more potassium?
Both romaine lettuce and coconut are high in potassium. Coconut has 40% more potassium than romaine lettuce - romaine lettuce has 247mg of potassium in 100 grams and coconut has 356mg of potassium.