Edamame vs. Romaine Lettuce
Nutrition comparison of Edamame and Romaine Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
edamame
versus
romaine lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in edamame and romaine lettuce:
- Both edamame and romaine lettuce are high in dietary fiber and potassium.
- Edamame has more thiamin, riboflavin, niacin, pantothenic acid and folate.
- Edamame is a great source of iron and protein.
- Edamame is an excellent source of calcium.
- Romaine lettuce is a great source of Vitamin K.
- Romaine lettuce is an excellent source of Vitamin A.
USDA sources for nutritional information: Edamame (Edamame, frozen, prepared) and Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Edamame is high in calories and romaine lettuce has 86% less calories than edamame - edamame has 121 calories per 100 grams and romaine lettuce has 17 calories.
For macronutrient ratios, edamame is heavier in protein, much lighter in carbs and much heavier in fat compared to romaine lettuce per calorie. Edamame has a macronutrient ratio of 37:27:36 and for romaine lettuce, 26:65:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Edamame | Romaine Lettuce | |
|---|---|---|
| Protein | 37% | 26% |
| Carbohydrates | 27% | 65% |
| Fat | 36% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Edamame and romaine lettuce contain similar amounts of carbs - edamame has 8.9g of total carbs per 100 grams and romaine lettuce has 3.3g of carbohydrates.
The carbs in edamame are made of 58% dietary fiber, 25% sugar and 17% starch, whereas the carbs in romaine lettuce comprise of 64% dietary fiber and 36% sugar.
dietary fiber
Both edamame and romaine lettuce are high in dietary fiber. Edamame has 148% more dietary fiber than romaine lettuce - edamame has 5.2g of dietary fiber per 100 grams and romaine lettuce has 2.1g of dietary fiber.
sugar
Edamame and romaine lettuce contain similar amounts of sugar - edamame has 2.2g of sugar per 100 grams and romaine lettuce has 1.2g of sugar.
Protein
protein
Edamame is a great source of protein and it has 868% more protein than romaine lettuce - edamame has 11.9g of protein per 100 grams and romaine lettuce has 1.2g of protein.
Fat
saturated fat
Both edamame and romaine lettuce are low in saturated fat - edamame has 0.62g of saturated fat per 100 grams and romaine lettuce has 0.04g of saturated fat.
trans fat
Both edamame and romaine lettuce are low in trans fat - edamame has 0.01g of trans fat per 100 grams and romaine lettuce does not contain significant amounts.
Vitamins
Vitamin C
Edamame and romaine lettuce contain similar amounts of Vitamin C - edamame has 6.1mg of Vitamin C per 100 grams and romaine lettuce has 4mg of Vitamin C.
Vitamin A
Romaine lettuce is an excellent source of Vitamin A and it has 28 times more Vitamin A than edamame - edamame has 15ug of Vitamin A per 100 grams and romaine lettuce has 436ug of Vitamin A.
Vitamin E
Edamame and romaine lettuce contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and romaine lettuce has 0.13mg of Vitamin E.
Vitamin K
Romaine lettuce is a great source of Vitamin K and it has 284% more Vitamin K than edamame - edamame has 26.7ug of Vitamin K per 100 grams and romaine lettuce has 102.5ug of Vitamin K.
The B Vitamins
Edamame has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both edamame and romaine lettuce contain significant amounts of Vitamin B6.
| Edamame | Romaine Lettuce | |
|---|---|---|
| Thiamin | 0.2 MG | 0.072 MG |
| Riboflavin | 0.155 MG | 0.067 MG |
| Niacin | 0.915 MG | 0.313 MG |
| Pantothenic acid | 0.395 MG | 0.142 MG |
| Vitamin B6 | 0.1 MG | 0.074 MG |
| Folate | 311 UG | 136 UG |
Minerals
calcium
Edamame is an excellent source of calcium and it has 91% more calcium than romaine lettuce - edamame has 63mg of calcium per 100 grams and romaine lettuce has 33mg of calcium.
iron
Edamame is a great source of iron and it has 134% more iron than romaine lettuce - edamame has 2.3mg of iron per 100 grams and romaine lettuce has 0.97mg of iron.
potassium
Both edamame and romaine lettuce are high in potassium. Edamame has 77% more potassium than romaine lettuce - edamame has 436mg of potassium per 100 grams and romaine lettuce has 247mg of potassium.
Antioxidants and Phytonutrients
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, both edamame and romaine lettuce contain significant amounts of lutein + zeaxanthin.
| Edamame | Romaine Lettuce | |
|---|---|---|
| beta-carotene | 175 UG | 5226 UG |
| lutein + zeaxanthin | 1619 UG | 2312 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, edamame has more alpha linoleic acid (ALA) than romaine lettuce per 100 grams.
| Edamame | Romaine Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.358 G | 0.113 G |
| EPA | 0.003 G | ~ |
| Total | 0.361 G | 0.113 G |
omega 6s
Comparing omega-6 fatty acids, edamame has more linoleic acid than romaine lettuce per 100 grams.
| Edamame | Romaine Lettuce | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 1.792 G | 0.047 G |
| Total | 1.794 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: Edamame (Edamame, frozen, prepared) and Romaine Lettuce (Lettuce, cos or romaine, raw) .
Edamame 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% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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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 % | |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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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% |
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UG % | |
| MG % |
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5% | choline | 5% |
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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 % | |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does edamame or romaine lettuce contain more calories in 100 grams?Edamame is high in calories and romaine lettuce has 90% less calories than edamame - edamame has 121 calories in 100g and romaine lettuce has 17 calories.
Is edamame or romaine lettuce better for protein?
Edamame is a great source of protein and it has 870% more protein than romaine lettuce - edamame has 11.9g of protein per 100 grams and romaine lettuce has 1.2g of protein.
Does edamame or romaine lettuce have more carbohydrates?
By weight, edamame and romaine lettuce contain similar amounts of carbs - edamame has 8.9g of carbs for 100g and romaine lettuce has 3.3g of carbohydrates. the carbs in edamame are made of 60% dietary fiber, 30% sugar and 20% starch, whereas the carbs in romaine lettuce comprise of 60% dietary fiber and 40% sugar.
Does edamame or romaine lettuce contain more calcium?
Edamame is a rich source of calcium and it has 90% more calcium than romaine lettuce - edamame has 63mg of calcium in 100 grams and romaine lettuce has 33mg of calcium.
Does edamame or romaine lettuce contain more potassium?
Both edamame and romaine lettuce are high in potassium. Edamame has 80% more potassium than romaine lettuce - edamame has 436mg of potassium in 100 grams and romaine lettuce has 247mg of potassium.