Eggplant vs. Romaine Lettuce
Nutrition comparison of Eggplant and Romaine Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
eggplant
versus
romaine lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in eggplant and romaine lettuce:
- Both eggplant and romaine lettuce are high in dietary fiber and potassium.
- Eggplant has more niacin, however, romaine lettuce contains more folate.
- Romaine lettuce is a great source of Vitamin K.
- Romaine lettuce is an excellent source of Vitamin A.
USDA sources for nutritional information: Eggplant (Eggplant, raw) and Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Eggplant and romaine lettuce contain similar amounts of calories - eggplant has 25 calories per 100 grams and romaine lettuce has 17 calories.
For macronutrient ratios, eggplant is lighter in protein, heavier in carbs and lighter in fat compared to romaine lettuce per calorie. Eggplant has a macronutrient ratio of 14:82:4 and for romaine lettuce, 26:65:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Eggplant | Romaine Lettuce | |
|---|---|---|
| Protein | 14% | 26% |
| Carbohydrates | 82% | 65% |
| Fat | 4% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Eggplant and romaine lettuce contain similar amounts of carbs - eggplant has 5.9g of total carbs per 100 grams and romaine lettuce has 3.3g of carbohydrates.
The carbs in eggplant are made of 54% sugar and 46% dietary fiber, whereas the carbs in romaine lettuce comprise of 64% dietary fiber and 36% sugar.
dietary fiber
Both eggplant and romaine lettuce are high in dietary fiber. Eggplant has 43% more dietary fiber than romaine lettuce - eggplant has 3g of dietary fiber per 100 grams and romaine lettuce has 2.1g of dietary fiber.
sugar
Eggplant and romaine lettuce contain similar amounts of sugar - eggplant has 3.5g of sugar per 100 grams and romaine lettuce has 1.2g of sugar.
Protein
protein
Eggplant and romaine lettuce contain similar amounts of protein - eggplant has 0.98g of protein per 100 grams and romaine lettuce has 1.2g of protein.
Fat
saturated fat
Both eggplant and romaine lettuce are low in saturated fat - eggplant has 0.03g of saturated fat per 100 grams and romaine lettuce has 0.04g of saturated fat.
Vitamins
Vitamin C
Eggplant and romaine lettuce contain similar amounts of Vitamin C - eggplant has 2.2mg 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 435 times more Vitamin A than eggplant - eggplant has 1ug of Vitamin A per 100 grams and romaine lettuce has 436ug of Vitamin A.
Vitamin E
Eggplant and romaine lettuce contain similar amounts of Vitamin E - eggplant has 0.3mg 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 28 times more Vitamin K than eggplant - eggplant has 3.5ug of Vitamin K per 100 grams and romaine lettuce has 102.5ug of Vitamin K.
The B Vitamins
Eggplant has more niacin, however, romaine lettuce contains more folate. Both eggplant and romaine lettuce contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.
| Eggplant | Romaine Lettuce | |
|---|---|---|
| Thiamin | 0.039 MG | 0.072 MG |
| Riboflavin | 0.037 MG | 0.067 MG |
| Niacin | 0.649 MG | 0.313 MG |
| Pantothenic acid | 0.281 MG | 0.142 MG |
| Vitamin B6 | 0.084 MG | 0.074 MG |
| Folate | 22 UG | 136 UG |
Minerals
calcium
Romaine lettuce has 267% more calcium than eggplant - eggplant has 9mg of calcium per 100 grams and romaine lettuce has 33mg of calcium.
iron
Romaine lettuce has 322% more iron than eggplant - eggplant has 0.23mg of iron per 100 grams and romaine lettuce has 0.97mg of iron.
potassium
Both eggplant and romaine lettuce are high in potassium. Eggplant is very similar to eggplant for potassium - eggplant has 229mg of potassium per 100 grams and romaine lettuce has 247mg 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,
| Eggplant | Romaine Lettuce | |
|---|---|---|
| Quercetin | 0.04 mg | 2.2 mg |
| luteolin | ~ | 0.05 mg |
| kaempferol | ~ | 0.02 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,
| Eggplant | Romaine Lettuce | |
|---|---|---|
| beta-carotene | 14 UG | 5226 UG |
| lutein + zeaxanthin | 36 UG | 2312 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, romaine lettuce has more alpha linoleic acid (ALA) than eggplant per 100 grams.
| Eggplant | Romaine Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.013 G | 0.113 G |
| Total | 0.013 G | 0.113 G |
omega 6s
Comparing omega-6 fatty acids, both eggplant and romaine lettuce contain significant amounts of linoleic acid.
| Eggplant | Romaine Lettuce | |
|---|---|---|
| linoleic acid | 0.063 G | 0.047 G |
| Total | 0.063 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: Eggplant (Eggplant, raw) and Romaine Lettuce (Lettuce, cos or romaine, raw) .
Eggplant 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 % |
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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 % |
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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 % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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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 % |
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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 eggplant or romaine lettuce contain more calories in 100 grams?Eggplant and romaine lettuce contain similar amounts of calories - eggplant has 25 calories in 100g and romaine lettuce has 17 calories.
Does eggplant or romaine lettuce have more carbohydrates?
By weight, eggplant and romaine lettuce contain similar amounts of carbs - eggplant has 5.9g of carbs for 100g and romaine lettuce has 3.3g of carbohydrates. the carbs in eggplant are made of 50% sugar and 50% dietary fiber, whereas the carbs in romaine lettuce comprise of 60% dietary fiber and 40% sugar.
Does eggplant or romaine lettuce contain more potassium?
Both eggplant and romaine lettuce are high in potassium. Eggplant is very similar to eggplant for potassium - eggplant has 229mg of potassium in 100 grams and romaine lettuce has 247mg of potassium.