Egg vs. Romaine Lettuce
Nutrition comparison of Egg and Romaine Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
romaine lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and romaine lettuce:
- Both romaine lettuce and egg are high in Vitamin A.
- Egg has more riboflavin, pantothenic acid, Vitamin B6 and Vitamin B12, however, romaine lettuce contains more folate.
- Egg is a great source of Vitamin D and calcium.
- Egg is an excellent source of protein.
- Romaine lettuce has 79.1 times less saturated fat than egg.
- Romaine lettuce is a great source of Vitamin K, dietary fiber and potassium.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Egg is high in calories and romaine lettuce has 88% less calories than egg - romaine lettuce has 17 calories per 100 grams and egg has 143 calories.
For macronutrient ratios, egg is heavier in protein, much lighter in carbs and much heavier in fat compared to romaine lettuce per calorie. Egg has a macronutrient ratio of 36:2:62 and for romaine lettuce, 26:65:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Romaine Lettuce | |
|---|---|---|
| Protein | 36% | 26% |
| Carbohydrates | 2% | 65% |
| Fat | 62% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Both romaine lettuce and egg are low in carbohydrates - romaine lettuce has 3.3g of total carbs per 100 grams and egg has 0.72g of carbohydrates.
The carbs in romaine lettuce are made of 64% dietary fiber and 36% sugar, whereas the carbs in egg comprise of 100% sugar.
dietary fiber
Romaine lettuce is a great source of dietary fiber and it has more dietary fiber than egg - romaine lettuce has 2.1g of dietary fiber per 100 grams and egg does not contain significant amounts.
sugar
Romaine lettuce and egg contain similar amounts of sugar - romaine lettuce has 1.2g of sugar per 100 grams and egg has 0.37g of sugar.
Protein
protein
Egg is an excellent source of protein and it has 921% more protein than romaine lettuce - romaine lettuce has 1.2g of protein per 100 grams and egg has 12.6g of protein.
Fat
saturated fat
Romaine lettuce has 79.1 times less saturated fat than egg - romaine lettuce has 0.04g of saturated fat per 100 grams and egg has 3.1g of saturated fat.
trans fat
Both egg and romaine lettuce are low in trans fat - egg has 0.04g of trans fat per 100 grams and romaine lettuce does not contain significant amounts.
cholesterol
Egg is high in cholesterol and romaine lettuce has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and romaine lettuce does not contain significant amounts.
Vitamins
Vitamin C
Romaine lettuce has more Vitamin C than egg - romaine lettuce has 4mg of Vitamin C per 100 grams and egg does not contain significant amounts.
Vitamin A
Both romaine lettuce and egg are high in Vitamin A. Romaine lettuce has 173% more Vitamin A than egg - romaine lettuce has 436ug of Vitamin A per 100 grams and egg has 160ug of Vitamin A.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than romaine lettuce - egg has 82iu of Vitamin D per 100 grams and romaine lettuce does not contain significant amounts.
Vitamin E
Romaine lettuce and egg contain similar amounts of Vitamin E - romaine lettuce has 0.13mg of Vitamin E per 100 grams and egg has 1.1mg of Vitamin E.
Vitamin K
Romaine lettuce is a great source of Vitamin K and it has 340 times more Vitamin K than egg - romaine lettuce has 102.5ug of Vitamin K per 100 grams and egg has 0.3ug of Vitamin K.
The B Vitamins
Egg has more riboflavin, pantothenic acid, Vitamin B6 and Vitamin B12, however, romaine lettuce contains more folate. Both egg and romaine lettuce contain significant amounts of thiamin and niacin.
| Egg | Romaine Lettuce | |
|---|---|---|
| Thiamin | 0.04 MG | 0.072 MG |
| Riboflavin | 0.457 MG | 0.067 MG |
| Niacin | 0.075 MG | 0.313 MG |
| Pantothenic acid | 1.533 MG | 0.142 MG |
| Vitamin B6 | 0.17 MG | 0.074 MG |
| Folate | 47 UG | 136 UG |
| Vitamin B12 | 0.89 UG | ~ |
Minerals
calcium
Egg is a great source of calcium and it has 70% more calcium than romaine lettuce - romaine lettuce has 33mg of calcium per 100 grams and egg has 56mg of calcium.
iron
Egg has 80% more iron than romaine lettuce - romaine lettuce has 0.97mg of iron per 100 grams and egg has 1.8mg of iron.
potassium
Romaine lettuce is a great source of potassium and it has 79% more potassium than egg - romaine lettuce has 247mg of potassium per 100 grams and egg has 138mg 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,
| Egg | Romaine Lettuce | |
|---|---|---|
| lutein + zeaxanthin | 503 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 egg per 100 grams, however, egg contains more dha than romaine lettuce per 100 grams.
| Egg | Romaine Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.113 G |
| DHA | 0.058 G | ~ |
| DPA | 0.007 G | ~ |
| Total | 0.113 G | 0.113 G |
omega 6s
Comparing omega-6 fatty acids, egg has more linoleic acid than romaine lettuce per 100 grams.
| Egg | Romaine Lettuce | |
|---|---|---|
| other omega 6 | 0.022 G | ~ |
| linoleic acid | 1.555 G | 0.047 G |
| Total | 1.577 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: Egg (Egg, whole, raw, fresh) and Romaine Lettuce (Lettuce, cos or romaine, raw) .
Egg 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 % |
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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 % |
|
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 egg contain more calories in 100 grams?Egg is high in calories and romaine lettuce has 90% less calories than egg - romaine lettuce has 17 calories in 100g and egg has 143 calories.
Is romaine lettuce or egg better for protein?
Egg is a fantastic source of protein and it has 920% more protein than romaine lettuce - romaine lettuce has 1.2g of protein per 100 grams and egg has 12.6g of protein.
Does romaine lettuce or egg have more carbohydrates?
By weight, both romaine lettuce and egg are low in carbohydrates - romaine lettuce has 3.3g of carbs for 100g and egg has 0.72g of carbohydrates. the carbs in romaine lettuce are made of 60% dietary fiber and 40% sugar, whereas the carbs in egg comprise of 100% sugar.