Mango vs. Romaine Lettuce
Nutrition comparison of Mango and Romaine Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mango
versus
romaine lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mango and romaine lettuce:
- Mango is an excellent source of Vitamin C.
- Romaine lettuce has 10.4 times less sugar than mango.
- Romaine lettuce has 3.5 times less carbohydrates than mango.
- Romaine lettuce has 72% less calories than mango.
- Romaine lettuce has more thiamin and folate, however, mango contains more niacin.
- Romaine lettuce is a great source of Vitamin K, dietary fiber and potassium.
- Romaine lettuce is an excellent source of Vitamin A.
USDA sources for nutritional information: Mango (Mangos, 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 mango - romaine lettuce has 17 calories per 100 grams and mango has 60 calories.
For macronutrient ratios, mango is much lighter in protein, much heavier in carbs and lighter in fat compared to romaine lettuce per calorie. Mango has a macronutrient ratio of 5:90:5 and for romaine lettuce, 26:65:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mango | Romaine Lettuce | |
|---|---|---|
| Protein | 5% | 26% |
| Carbohydrates | 90% | 65% |
| Fat | 5% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Romaine lettuce has 3.5 times less carbohydrates than mango - romaine lettuce has 3.3g of total carbs per 100 grams and mango has 15g of carbohydrates.
The carbs in romaine lettuce are made of 64% dietary fiber and 36% sugar, whereas the carbs in mango comprise of 90% sugar and 10% dietary fiber.
dietary fiber
Romaine lettuce is a great source of dietary fiber and it has 31% more dietary fiber than mango - romaine lettuce has 2.1g of dietary fiber per 100 grams and mango has 1.6g of dietary fiber.
sugar
Romaine lettuce has 10.4 times less sugar than mango - romaine lettuce has 1.2g of sugar per 100 grams and mango has 13.7g of sugar.
Protein
protein
Romaine lettuce and mango contain similar amounts of protein - romaine lettuce has 1.2g of protein per 100 grams and mango has 0.82g of protein.
Fat
saturated fat
Both romaine lettuce and mango are low in saturated fat - romaine lettuce has 0.04g of saturated fat per 100 grams and mango has 0.09g of saturated fat.
Vitamins
Vitamin C
Mango is an excellent source of Vitamin C and it has 810% more Vitamin C than romaine lettuce - romaine lettuce has 4mg of Vitamin C per 100 grams and mango has 36.4mg of Vitamin C.
Vitamin A
Romaine lettuce is an excellent source of Vitamin A and it has 707% more Vitamin A than mango - romaine lettuce has 436ug of Vitamin A per 100 grams and mango has 54ug of Vitamin A.
Vitamin E
Romaine lettuce and mango contain similar amounts of Vitamin E - romaine lettuce has 0.13mg of Vitamin E per 100 grams and mango has 0.9mg of Vitamin E.
Vitamin K
Romaine lettuce is a great source of Vitamin K and it has 23 times more Vitamin K than mango - romaine lettuce has 102.5ug of Vitamin K per 100 grams and mango has 4.2ug of Vitamin K.
The B Vitamins
Romaine lettuce has more thiamin and folate, however, mango contains more niacin. Both mango and romaine lettuce contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.
| Mango | Romaine Lettuce | |
|---|---|---|
| Thiamin | 0.028 MG | 0.072 MG |
| Riboflavin | 0.038 MG | 0.067 MG |
| Niacin | 0.669 MG | 0.313 MG |
| Pantothenic acid | 0.197 MG | 0.142 MG |
| Vitamin B6 | 0.119 MG | 0.074 MG |
| Folate | 43 UG | 136 UG |
Minerals
calcium
Romaine lettuce has 200% more calcium than mango - romaine lettuce has 33mg of calcium per 100 grams and mango has 11mg of calcium.
iron
Romaine lettuce has 506% more iron than mango - romaine lettuce has 0.97mg of iron per 100 grams and mango has 0.16mg of iron.
potassium
Romaine lettuce is a great source of potassium and it has 47% more potassium than mango - romaine lettuce has 247mg of potassium per 100 grams and mango has 168mg 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, both mango and romaine lettuce contain small amounts of luteolin and kaempferol.
| Mango | Romaine Lettuce | |
|---|---|---|
| apigenin | 0.01 mg | ~ |
| luteolin | 0.02 mg | 0.05 mg |
| kaempferol | 0.05 mg | 0.02 mg |
| myricetin | 0.06 mg | ~ |
| Quercetin | ~ | 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,
| Mango | Romaine Lettuce | |
|---|---|---|
| beta-carotene | 640 UG | 5226 UG |
| alpha-carotene | 9 UG | ~ |
| lycopene | 3 UG | ~ |
| lutein + zeaxanthin | 23 UG | 2312 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, romaine lettuce has more alpha linoleic acid (ALA) than mango per 100 grams.
| Mango | Romaine Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.051 G | 0.113 G |
| Total | 0.051 G | 0.113 G |
omega 6s
Comparing omega-6 fatty acids, both mango and romaine lettuce contain small amounts of linoleic acid.
| Mango | Romaine Lettuce | |
|---|---|---|
| linoleic acid | 0.019 G | 0.047 G |
| Total | 0.019 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: Mango (Mangos, raw) and Romaine Lettuce (Lettuce, cos or romaine, raw) .
Mango 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 mango contain more calories in 100 grams?Romaine lettuce has 70% less calories than mango - romaine lettuce has 17 calories in 100g and mango has 60 calories.
Does romaine lettuce or mango have more carbohydrates?
By weight, romaine lettuce has 3.5 times fewer carbohydrates than mango - romaine lettuce has 3.3g of carbs for 100g and mango has 15g of carbohydrates. the carbs in romaine lettuce are made of 60% dietary fiber and 40% sugar, whereas the carbs in mango comprise of 90% sugar and 10% dietary fiber.