Kiwi vs. Romaine Lettuce
Nutrition comparison of Kiwi and Romaine Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
romaine lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and romaine lettuce:
- Both kiwi and romaine lettuce are high in dietary fiber and potassium.
- Kiwi is an excellent source of Vitamin C.
- Romaine lettuce has 3.4 times less carbohydrates than kiwi.
- Romaine lettuce has 6.5 times less sugar than kiwi.
- Romaine lettuce has 72% less calories than kiwi.
- Romaine lettuce has more thiamin, 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: Kiwi (Kiwifruit, green, raw) and Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Romaine lettuce has 72% less calories than kiwi - kiwi has 61 calories per 100 grams and romaine lettuce has 17 calories.
For macronutrient ratios, kiwi is lighter in protein, much heavier in carbs and lighter in fat compared to romaine lettuce per calorie. Kiwi has a macronutrient ratio of 7:86:7 and for romaine lettuce, 22:63:15 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Romaine Lettuce | |
|---|---|---|
| Protein | 7% | 22% |
| Carbohydrates | 86% | 63% |
| Fat | 7% | 15% |
| Alcohol | ~ | ~ |
carbohydrates
Romaine lettuce has 3.4 times less carbohydrates than kiwi - kiwi has 14.7g of total carbs per 100 grams and romaine lettuce has 3.3g of carbohydrates.
dietary fiber
Both kiwi and romaine lettuce are high in dietary fiber. Kiwi has 43% more dietary fiber than romaine lettuce - kiwi has 3g of dietary fiber per 100 grams and romaine lettuce has 2.1g of dietary fiber.
sugar
Romaine lettuce has 6.5 times less sugar than kiwi - kiwi has 9g of sugar per 100 grams and romaine lettuce has 1.2g of sugar.
Protein
protein
Kiwi and romaine lettuce contain similar amounts of protein - kiwi has 1.1g of protein per 100 grams and romaine lettuce has 1.2g of protein.
Fat
saturated fat
Both kiwi and romaine lettuce are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and romaine lettuce has 0.04g of saturated fat.
Vitamins
Vitamin C
Kiwi is an excellent source of Vitamin C and it has 22 times more Vitamin C than romaine lettuce - kiwi has 92.7mg 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 108 times more Vitamin A than kiwi - kiwi has 4ug of Vitamin A per 100 grams and romaine lettuce has 436ug of Vitamin A.
Vitamin E
Kiwi and romaine lettuce contain similar amounts of Vitamin E - kiwi has 1.5mg 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 154% more Vitamin K than kiwi - kiwi has 40.3ug of Vitamin K per 100 grams and romaine lettuce has 102.5ug of Vitamin K.
The B Vitamins
Romaine lettuce has more thiamin, riboflavin and folate. Both kiwi and romaine lettuce contain significant amounts of niacin, pantothenic acid and Vitamin B6.
| Kiwi | Romaine Lettuce | |
|---|---|---|
| Thiamin | 0.027 MG | 0.072 MG |
| Riboflavin | 0.025 MG | 0.067 MG |
| Niacin | 0.341 MG | 0.313 MG |
| Pantothenic acid | 0.183 MG | 0.142 MG |
| Vitamin B6 | 0.063 MG | 0.074 MG |
| Folate | 25 UG | 136 UG |
Minerals
calcium
Kiwi and romaine lettuce contain similar amounts of calcium - kiwi has 34mg of calcium per 100 grams and romaine lettuce has 33mg of calcium.
iron
Romaine lettuce has 213% more iron than kiwi - kiwi has 0.31mg of iron per 100 grams and romaine lettuce has 0.97mg of iron.
potassium
Both kiwi and romaine lettuce are high in potassium. Kiwi has 26% more potassium than romaine lettuce - kiwi has 312mg 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, kiwi has more luteolin and kaempferol than romaine lettuce per 100 grams, however, romaine lettuce contains more quercetin than kiwi per 100 grams.
| Kiwi | Romaine Lettuce | |
|---|---|---|
| luteolin | 0.74 mg | 0.05 mg |
| kaempferol | 1.03 mg | 0.02 mg |
| Quercetin | 0.04 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,
| Kiwi | Romaine Lettuce | |
|---|---|---|
| beta-carotene | 52 UG | 5226 UG |
| lutein + zeaxanthin | 122 UG | 2312 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, romaine lettuce has more alpha linoleic acid (ALA) than kiwi per 100 grams.
| Kiwi | Romaine Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.042 G | 0.113 G |
| Total | 0.042 G | 0.113 G |
omega 6s
Comparing omega-6 fatty acids, kiwi has more linoleic acid than romaine lettuce per 100 grams.
| Kiwi | Romaine Lettuce | |
|---|---|---|
| linoleic acid | 0.246 G | 0.047 G |
| Total | 0.246 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: Kiwi (Kiwifruit, green, raw) and Romaine Lettuce (Lettuce, cos or romaine, raw) .
Kiwi g
()
|
Daily Values (%) |
Romaine Lettuce g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
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 % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
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 kiwi or romaine lettuce contain more calories in 100 grams?Romaine lettuce has 70% less calories than kiwi - kiwi has 61 calories in 100g and romaine lettuce has 17 calories.
Does kiwi or romaine lettuce have more carbohydrates?
By weight, romaine lettuce has 3.4 times fewer carbohydrates than kiwi - kiwi has 14.7g of carbs for 100g and romaine lettuce has 3.3g of carbohydrates.
Does kiwi or romaine lettuce contain more potassium?
Both kiwi and romaine lettuce are high in potassium. Kiwi has 30% more potassium than romaine lettuce - kiwi has 312mg of potassium in 100 grams and romaine lettuce has 247mg of potassium.