Lentils vs. Romaine Lettuce
Nutrition comparison of Cooked Lentils and Romaine Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
lentils
versus
romaine lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lentils and romaine lettuce:
- Both romaine lettuce and lentils are high in dietary fiber and potassium.
- Lentil has more thiamin, niacin, pantothenic acid and Vitamin B6.
- Lentil is a great source of protein.
- Lentil is an excellent source of iron.
- Romaine lettuce has 5.1 times less carbohydrates than lentil.
- Romaine lettuce is a great source of Vitamin K.
- Romaine lettuce is an excellent source of Vitamin A.
USDA sources for nutritional information: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Lentil is high in calories and romaine lettuce has 85% less calories than lentil - romaine lettuce has 17 calories per 100 grams and lentil has 116 calories.
For macronutrient ratios, lentils is heavier in protein, lighter in fat and similar to romaine lettuce for carbs. Lentils has a macronutrient ratio of 30:67:3 and for romaine lettuce, 26:65:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lentils | Romaine Lettuce | |
|---|---|---|
| Protein | 30% | 26% |
| Carbohydrates | 67% | 65% |
| Fat | 3% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Romaine lettuce has 5.1 times less carbohydrates than lentil - romaine lettuce has 3.3g of total carbs per 100 grams and lentil has 20.1g of carbohydrates.
dietary fiber
Both romaine lettuce and lentils are high in dietary fiber. Lentil has 276% more dietary fiber than romaine lettuce - romaine lettuce has 2.1g of dietary fiber per 100 grams and lentil has 7.9g of dietary fiber.
sugar
Romaine lettuce and lentils contain similar amounts of sugar - romaine lettuce has 1.2g of sugar per 100 grams and lentil has 1.8g of sugar.
Protein
protein
Lentil is a great source of protein and it has 633% more protein than romaine lettuce - romaine lettuce has 1.2g of protein per 100 grams and lentil has 9g of protein.
Fat
saturated fat
Both romaine lettuce and lentils are low in saturated fat - romaine lettuce has 0.04g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.
Vitamins
Vitamin C
Romaine lettuce has 167% more Vitamin C than lentil - romaine lettuce has 4mg of Vitamin C per 100 grams and lentil has 1.5mg of Vitamin C.
Vitamin A
Romaine lettuce is an excellent source of Vitamin A and it has more Vitamin A than lentil - romaine lettuce has 436ug of Vitamin A per 100 grams and lentil does not contain significant amounts.
Vitamin E
Romaine lettuce and lentils contain similar amounts of Vitamin E - romaine lettuce has 0.13mg of Vitamin E per 100 grams and lentil has 0.11mg of Vitamin E.
Vitamin K
Romaine lettuce is a great source of Vitamin K and it has 59 times more Vitamin K than lentil - romaine lettuce has 102.5ug of Vitamin K per 100 grams and lentil has 1.7ug of Vitamin K.
The B Vitamins
Lentil has more thiamin, niacin, pantothenic acid and Vitamin B6. Both lentils and romaine lettuce contain significant amounts of riboflavin and folate.
| Lentils | Romaine Lettuce | |
|---|---|---|
| Thiamin | 0.169 MG | 0.072 MG |
| Riboflavin | 0.073 MG | 0.067 MG |
| Niacin | 1.06 MG | 0.313 MG |
| Pantothenic acid | 0.638 MG | 0.142 MG |
| Vitamin B6 | 0.178 MG | 0.074 MG |
| Folate | 181 UG | 136 UG |
Minerals
calcium
Romaine lettuce has 74% more calcium than lentil - romaine lettuce has 33mg of calcium per 100 grams and lentil has 19mg of calcium.
iron
Lentil is an excellent source of iron and it has 243% more iron than romaine lettuce - romaine lettuce has 0.97mg of iron per 100 grams and lentil has 3.3mg of iron.
potassium
Both romaine lettuce and lentils are high in potassium. Lentil has 49% more potassium than romaine lettuce - romaine lettuce has 247mg of potassium per 100 grams and lentil has 369mg 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,
| Lentils | Romaine Lettuce | |
|---|---|---|
| beta-carotene | 5 UG | 5226 UG |
| lutein + zeaxanthin | ~ | 2312 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, romaine lettuce has more alpha linoleic acid (ALA) than lentil per 100 grams.
| Lentils | Romaine Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 0.113 G |
| Total | 0.037 G | 0.113 G |
omega 6s
Comparing omega-6 fatty acids, lentil has more linoleic acid than romaine lettuce per 100 grams.
| Lentils | Romaine Lettuce | |
|---|---|---|
| linoleic acid | 0.137 G | 0.047 G |
| Total | 0.137 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: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Romaine Lettuce (Lettuce, cos or romaine, raw) .
Cooked Lentils 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 romaine lettuce or lentils contain more calories in 100 grams?Lentil is high in calories and romaine lettuce has 90% less calories than lentil - romaine lettuce has 17 calories in 100g and lentil has 116 calories.
Does romaine lettuce or lentils have more carbohydrates?
By weight, romaine lettuce has 5.1 times fewer carbohydrates than lentil - romaine lettuce has 3.3g of carbs for 100g and lentil has 20.1g of carbohydrates.
Does romaine lettuce or lentils contain more iron?
Lentil is an abundant source of iron and it has 240% more iron than romaine lettuce - romaine lettuce has 0.97mg of iron in 100 grams and lentil has 3.3mg of iron.
Does romaine lettuce or lentils contain more potassium?
Both romaine lettuce and lentils are high in potassium. Lentil has 50% more potassium than romaine lettuce - romaine lettuce has 247mg of potassium in 100 grams and lentil has 369mg of potassium.