Margarine vs. Romaine Lettuce
Nutrition comparison of Margarine and Romaine Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
margarine
versus
romaine lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in margarine and romaine lettuce:
- Both romaine lettuce and margarine are high in Vitamin A.
- Margarine is a great source of Vitamin E.
- Romaine lettuce has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, margarine contains more Vitamin B12.
- Romaine lettuce has signficantly more calcium than margarine.
- Romaine lettuce is a great source of dietary fiber and potassium.
USDA sources for nutritional information: Margarine (Margarine, regular, 80% fat, composite, stick, with salt) and Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Margarine is high in calories and romaine lettuce has 98% less calories than margarine - romaine lettuce has 17 calories per 100 grams and margarine has 717 calories.
For macronutrient ratios, margarine is much lighter in protein, much lighter in carbs and much heavier in fat compared to romaine lettuce per calorie. Margarine has a macronutrient ratio of 0:0:100 and for romaine lettuce, 26:65:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Margarine | Romaine Lettuce | |
|---|---|---|
| Protein | ~ | 26% |
| Carbohydrates | ~ | 65% |
| Fat | 100% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Both romaine lettuce and margarine are low in carbohydrates - romaine lettuce has 3.3g of total carbs per 100 grams and margarine has 0.7g of carbohydrates.
dietary fiber
Romaine lettuce is a great source of dietary fiber and it has more dietary fiber than margarine - romaine lettuce has 2.1g of dietary fiber per 100 grams and margarine does not contain significant amounts.
sugar
Margarine has less sugar than romaine lettuce - romaine lettuce has 1.2g of sugar per 100 grams and margarine does not contain significant amounts.
Protein
protein
Romaine lettuce and margarine contain similar amounts of protein - romaine lettuce has 1.2g of protein per 100 grams and margarine has 0.16g of protein.
Fat
saturated fat
Margarine is high in saturated fat and romaine lettuce has 100% less saturated fat than margarine - romaine lettuce has 0.04g of saturated fat per 100 grams and margarine has 15.2g of saturated fat.
trans fat
Margarine is high in trans fat and romaine lettuce has less trans fat than margarine - margarine has 14.9g of trans fat per 100 grams and romaine lettuce does not contain significant amounts.
Vitamins
Vitamin C
Romaine lettuce has 19 times more Vitamin C than margarine - romaine lettuce has 4mg of Vitamin C per 100 grams and margarine has 0.2mg of Vitamin C.
Vitamin A
Both romaine lettuce and margarine are high in Vitamin A. Margarine has 88% more Vitamin A than romaine lettuce - romaine lettuce has 436ug of Vitamin A per 100 grams and margarine has 819ug of Vitamin A.
Vitamin E
Margarine is a great source of Vitamin E and it has 68 times more Vitamin E than romaine lettuce - romaine lettuce has 0.13mg of Vitamin E per 100 grams and margarine has 9mg of Vitamin E.
Vitamin K
Romaine lettuce and margarine contain similar amounts of Vitamin K - romaine lettuce has 102.5ug of Vitamin K per 100 grams and margarine has 93ug of Vitamin K.
The B Vitamins
Romaine lettuce has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, margarine contains more Vitamin B12. Both margarine and romaine lettuce contain significant amounts of riboflavin.
| Margarine | Romaine Lettuce | |
|---|---|---|
| Thiamin | 0.01 MG | 0.072 MG |
| Riboflavin | 0.037 MG | 0.067 MG |
| Niacin | 0.023 MG | 0.313 MG |
| Pantothenic acid | ~ | 0.142 MG |
| Vitamin B6 | 0.009 MG | 0.074 MG |
| Folate | 1 UG | 136 UG |
| Vitamin B12 | 0.1 UG | ~ |
Minerals
calcium
Romaine lettuce has signficantly more calcium than margarine - romaine lettuce has 33mg of calcium per 100 grams and margarine has 3mg of calcium.
iron
Romaine lettuce has 15 times more iron than margarine - romaine lettuce has 0.97mg of iron per 100 grams and margarine has 0.06mg of iron.
potassium
Romaine lettuce is a great source of potassium and it has 12 times more potassium than margarine - romaine lettuce has 247mg of potassium per 100 grams and margarine has 18mg 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,
| Margarine | Romaine Lettuce | |
|---|---|---|
| beta-carotene | 610 UG | 5226 UG |
| lutein + zeaxanthin | ~ | 2312 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, margarine has more alpha linoleic acid (ALA) than romaine lettuce per 100 grams.
| Margarine | Romaine Lettuce | |
|---|---|---|
| alpha linoleic acid | 2.04 G | 0.113 G |
| DPA | 0.006 G | ~ |
| Total | 2.046 G | 0.113 G |
omega 6s
Comparing omega-6 fatty acids, margarine has more linoleic acid than romaine lettuce per 100 grams.
| Margarine | Romaine Lettuce | |
|---|---|---|
| other omega 6 | 0.001 G | ~ |
| linoleic acid | 22.252 G | 0.047 G |
| Total | 22.253 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: Margarine (Margarine, regular, 80% fat, composite, stick, with salt) and Romaine Lettuce (Lettuce, cos or romaine, raw) .
Margarine 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 margarine contain more calories in 100 grams?Margarine is high in calories and romaine lettuce has 100% less calories than margarine - romaine lettuce has 17 calories in 100g and margarine has 717 calories.
Does romaine lettuce or margarine have more carbohydrates?
By weight, both romaine lettuce and margarine are low in carbohydrates - romaine lettuce has 3.3g of carbs for 100g and margarine has 0.7g of carbohydrates.