Oats vs. Romaine Lettuce
Nutrition comparison of Oats and Romaine Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
romaine lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and romaine lettuce:
- Both romaine lettuce and oats are high in dietary fiber and potassium.
- Oat has more thiamin, riboflavin, niacin and pantothenic acid, however, romaine lettuce contains more folate.
- Oat is a great source of calcium.
- Oat is an excellent source of iron and protein.
- Romaine lettuce has 30.2 times less saturated fat than oat.
- Romaine lettuce is a great source of Vitamin K.
- Romaine lettuce is an excellent source of Vitamin A.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oat is high in calories and romaine lettuce has 96% less calories than oat - romaine lettuce has 17 calories per 100 grams and oat has 389 calories.
For macronutrient ratios, oats is lighter in protein, heavier in fat and similar to romaine lettuce for carbs. Oats has a macronutrient ratio of 17:67:16 and for romaine lettuce, 26:65:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Romaine Lettuce | |
|---|---|---|
| Protein | 17% | 26% |
| Carbohydrates | 67% | 65% |
| Fat | 16% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and romaine lettuce has 95% less carbohydrates than oat - romaine lettuce has 3.3g of total carbs per 100 grams and oat has 66.3g of carbohydrates.
dietary fiber
Both romaine lettuce and oats are high in dietary fiber. Oat has 405% more dietary fiber than romaine lettuce - romaine lettuce has 2.1g of dietary fiber per 100 grams and oat has 10.6g of dietary fiber.
sugar
Oat has less sugar than romaine lettuce - romaine lettuce has 1.2g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Oat is an excellent source of protein and it has 12 times more protein than romaine lettuce - romaine lettuce has 1.2g of protein per 100 grams and oat has 16.9g of protein.
Fat
saturated fat
Romaine lettuce has 30.2 times less saturated fat than oat - romaine lettuce has 0.04g of saturated fat per 100 grams and oat has 1.2g of saturated fat.
Vitamins
Vitamin C
Romaine lettuce has more Vitamin C than oat - romaine lettuce has 4mg of Vitamin C per 100 grams and oat does not contain significant amounts.
Vitamin A
Romaine lettuce is an excellent source of Vitamin A and it has more Vitamin A than oat - romaine lettuce has 436ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin E
Romaine lettuce and oats contain similar amounts of Vitamin E - romaine lettuce has 0.13mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Romaine lettuce is a great source of Vitamin K and it has more Vitamin K than oat - romaine lettuce has 102.5ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin, riboflavin, niacin and pantothenic acid, however, romaine lettuce contains more folate. Both oats and romaine lettuce contain significant amounts of Vitamin B6.
| Oats | Romaine Lettuce | |
|---|---|---|
| Thiamin | 0.763 MG | 0.072 MG |
| Riboflavin | 0.139 MG | 0.067 MG |
| Niacin | 0.961 MG | 0.313 MG |
| Pantothenic acid | 1.349 MG | 0.142 MG |
| Vitamin B6 | 0.119 MG | 0.074 MG |
| Folate | 56 UG | 136 UG |
Minerals
calcium
Oat is a great source of calcium and it has 64% more calcium than romaine lettuce - romaine lettuce has 33mg of calcium per 100 grams and oat has 54mg of calcium.
iron
Oat is an excellent source of iron and it has 387% more iron than romaine lettuce - romaine lettuce has 0.97mg of iron per 100 grams and oat has 4.7mg of iron.
potassium
Both romaine lettuce and oats are high in potassium. Oat has 74% more potassium than romaine lettuce - romaine lettuce has 247mg of potassium per 100 grams and oat has 429mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both oats and romaine lettuce contain significant amounts of alpha linoleic acid (ALA).
| Oats | Romaine Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.113 G |
| Total | 0.111 G | 0.113 G |
omega 6s
Comparing omega-6 fatty acids, oat has more linoleic acid than romaine lettuce per 100 grams.
| Oats | Romaine Lettuce | |
|---|---|---|
| linoleic acid | 2.424 G | 0.047 G |
| Total | 2.424 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: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Romaine Lettuce (Lettuce, cos or romaine, raw) .
Oats 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 oats contain more calories in 100 grams?Oat is high in calories and romaine lettuce has 100% less calories than oat - romaine lettuce has 17 calories in 100g and oat has 389 calories.
Does romaine lettuce or oats have more carbohydrates?
By weight, oat is high in carbohydrates and romaine lettuce has 100% fewer carbohydrates than oat - romaine lettuce has 3.3g of carbs for 100g and oat has 66.3g of carbohydrates.
Does romaine lettuce or oats contain more iron?
Oat is an abundant source of iron and it has 390% more iron than romaine lettuce - romaine lettuce has 0.97mg of iron in 100 grams and oat has 4.7mg of iron.
Does romaine lettuce or oats contain more potassium?
Both romaine lettuce and oats are high in potassium. Oat has 70% more potassium than romaine lettuce - romaine lettuce has 247mg of potassium in 100 grams and oat has 429mg of potassium.