Olive Oil vs. Romaine Lettuce
Nutrition comparison of Olive Oil and Romaine Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olive oil
versus
romaine lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olive oil and romaine lettuce:
- Olive oil is an excellent source of Vitamin E.
- Romaine lettuce has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Romaine lettuce has signficantly more calcium than olive oil.
- 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: Olive Oil (Oil, olive, salad or cooking) and Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Olive oil is high in calories and romaine lettuce has 98% less calories than olive oil - romaine lettuce has 17 calories per 100 grams and olive oil has 884 calories.
For macronutrient ratios, olive oil is much lighter in protein, much lighter in carbs and much heavier in fat compared to romaine lettuce per calorie. Olive oil 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:
| Olive Oil | Romaine Lettuce | |
|---|---|---|
| Protein | ~ | 26% |
| Carbohydrates | ~ | 65% |
| Fat | 100% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Both romaine lettuce and olive oil are low in carbohydrates - romaine lettuce has 3.3g of total carbs per 100 grams and olive oil does not contain significant amounts.
dietary fiber
Romaine lettuce is a great source of dietary fiber and it has more dietary fiber than olive oil - romaine lettuce has 2.1g of dietary fiber per 100 grams and olive oil does not contain significant amounts.
sugar
Olive oil has less sugar than romaine lettuce - romaine lettuce has 1.2g of sugar per 100 grams and olive oil does not contain significant amounts.
Protein
protein
Romaine lettuce has more protein than olive oil - romaine lettuce has 1.2g of protein per 100 grams and olive oil does not contain significant amounts.
Fat
saturated fat
Olive oil is high in saturated fat and romaine lettuce has 100% less saturated fat than olive oil - romaine lettuce has 0.04g of saturated fat per 100 grams and olive oil has 13.8g of saturated fat.
Vitamins
Vitamin C
Romaine lettuce has more Vitamin C than olive oil - romaine lettuce has 4mg of Vitamin C per 100 grams and olive oil does not contain significant amounts.
Vitamin A
Romaine lettuce is an excellent source of Vitamin A and it has more Vitamin A than olive oil - romaine lettuce has 436ug of Vitamin A per 100 grams and olive oil does not contain significant amounts.
Vitamin E
Olive oil is an excellent source of Vitamin E and it has 109 times more Vitamin E than romaine lettuce - romaine lettuce has 0.13mg of Vitamin E per 100 grams and olive oil has 14.4mg of Vitamin E.
Vitamin K
Romaine lettuce is a great source of Vitamin K and it has 70% more Vitamin K than olive oil - romaine lettuce has 102.5ug of Vitamin K per 100 grams and olive oil has 60.2ug of Vitamin K.
The B Vitamins
Romaine lettuce has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Olive Oil | Romaine Lettuce | |
|---|---|---|
| Thiamin | ~ | 0.072 MG |
| Riboflavin | ~ | 0.067 MG |
| Niacin | ~ | 0.313 MG |
| Pantothenic acid | ~ | 0.142 MG |
| Vitamin B6 | ~ | 0.074 MG |
| Folate | ~ | 136 UG |
Minerals
calcium
Romaine lettuce has signficantly more calcium than olive oil - romaine lettuce has 33mg of calcium per 100 grams and olive oil has 1mg of calcium.
iron
Romaine lettuce has 73% more iron than olive oil - romaine lettuce has 0.97mg of iron per 100 grams and olive oil has 0.56mg of iron.
potassium
Romaine lettuce is a great source of potassium and it has 246 times more potassium than olive oil - romaine lettuce has 247mg of potassium per 100 grams and olive oil has 1mg 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 olive oil and romaine lettuce contain small amounts of luteolin.
| Olive Oil | Romaine Lettuce | |
|---|---|---|
| apigenin | 0.09 mg | ~ |
| luteolin | 0.12 mg | 0.05 mg |
| kaempferol | ~ | 0.02 mg |
| Quercetin | ~ | 2.2 mg |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, olive oil has more alpha linoleic acid (ALA) than romaine lettuce per 100 grams.
| Olive Oil | Romaine Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.761 G | 0.113 G |
| Total | 0.761 G | 0.113 G |
omega 6s
Comparing omega-6 fatty acids, olive oil has more linoleic acid than romaine lettuce per 100 grams.
| Olive Oil | Romaine Lettuce | |
|---|---|---|
| other omega 6 | 0.414 G | ~ |
| linoleic acid | 9.762 G | 0.047 G |
| Total | 10.176 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: Olive Oil (Oil, olive, salad or cooking) and Romaine Lettuce (Lettuce, cos or romaine, raw) .
Olive Oil 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 olive oil contain more calories in 100 grams?Olive oil is high in calories and romaine lettuce has 100% less calories than olive oil - romaine lettuce has 17 calories in 100g and olive oil has 884 calories.
Does romaine lettuce or olive oil have more carbohydrates?
By weight, both romaine lettuce and olive oil are low in carbohydrates - romaine lettuce has 3.3g of carbs for 100g and olive oil has no carbs..