Orange Juice vs. Romaine Lettuce
Nutrition comparison of Orange Juice and Romaine Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
orange juice
versus
romaine lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange juice and romaine lettuce:
- Orange juice is an excellent source of Vitamin C.
- Romaine lettuce has 6 times less sugar than orange juice.
- Romaine lettuce has 62% less calories than orange juice.
- Romaine lettuce has 68% less carbohydrates than orange juice.
- Romaine lettuce has more folate.
- 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: Orange Juice (Orange juice, raw (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
Romaine lettuce has 62% less calories than orange juice - orange juice has 45 calories per 100 grams and romaine lettuce has 17 calories.
For macronutrient ratios, orange juice is lighter in protein, much heavier in carbs and lighter in fat compared to romaine lettuce per calorie. Orange juice has a macronutrient ratio of 6:90:4 and for romaine lettuce, 26:65:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange Juice | Romaine Lettuce | |
|---|---|---|
| Protein | 6% | 26% |
| Carbohydrates | 90% | 65% |
| Fat | 4% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Romaine lettuce has 68% less carbohydrates than orange juice - orange juice has 10.4g of total carbs per 100 grams and romaine lettuce has 3.3g of carbohydrates.
dietary fiber
Romaine lettuce is a great source of dietary fiber and it has 950% more dietary fiber than orange juice - orange juice has 0.2g of dietary fiber per 100 grams and romaine lettuce has 2.1g of dietary fiber.
sugar
Romaine lettuce has 6 times less sugar than orange juice - orange juice has 8.4g of sugar per 100 grams and romaine lettuce has 1.2g of sugar.
Protein
protein
Orange juice and romaine lettuce contain similar amounts of protein - orange juice has 0.7g of protein per 100 grams and romaine lettuce has 1.2g of protein.
Fat
saturated fat
Both orange juice and romaine lettuce are low in saturated fat - orange juice has 0.02g of saturated fat per 100 grams and romaine lettuce has 0.04g of saturated fat.
Vitamins
Vitamin C
Orange juice is an excellent source of Vitamin C and it has 11 times more Vitamin C than romaine lettuce - orange juice has 50mg of Vitamin C per 100 grams and romaine lettuce has 4mg of Vitamin C.
Vitamin A
Romaine lettuce is an excellent source of Vitamin A and it has 42 times more Vitamin A than orange juice - orange juice has 10ug of Vitamin A per 100 grams and romaine lettuce has 436ug of Vitamin A.
Vitamin E
Orange juice and romaine lettuce contain similar amounts of Vitamin E - orange juice has 0.04mg of Vitamin E per 100 grams and romaine lettuce has 0.13mg of Vitamin E.
Vitamin K
Romaine lettuce is a great source of Vitamin K and it has 1024 times more Vitamin K than orange juice - orange juice has 0.1ug of Vitamin K per 100 grams and romaine lettuce has 102.5ug of Vitamin K.
The B Vitamins
Romaine lettuce has more folate. Both orange juice and romaine lettuce contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Orange Juice | Romaine Lettuce | |
|---|---|---|
| Thiamin | 0.09 MG | 0.072 MG |
| Riboflavin | 0.03 MG | 0.067 MG |
| Niacin | 0.4 MG | 0.313 MG |
| Pantothenic acid | 0.19 MG | 0.142 MG |
| Vitamin B6 | 0.04 MG | 0.074 MG |
| Folate | 30 UG | 136 UG |
Minerals
calcium
Romaine lettuce has 200% more calcium than orange juice - orange juice has 11mg of calcium per 100 grams and romaine lettuce has 33mg of calcium.
iron
Romaine lettuce has 385% more iron than orange juice - orange juice has 0.2mg of iron per 100 grams and romaine lettuce has 0.97mg of iron.
potassium
Romaine lettuce is a great source of potassium and it has 24% more potassium than orange juice - orange juice has 200mg of potassium per 100 grams and romaine lettuce has 247mg 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,
| Orange Juice | Romaine Lettuce | |
|---|---|---|
| myricetin | 0.05 mg | ~ |
| Quercetin | 0.25 mg | 2.2 mg |
| luteolin | ~ | 0.05 mg |
| kaempferol | ~ | 0.02 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,
| Orange Juice | Romaine Lettuce | |
|---|---|---|
| beta-carotene | 33 UG | 5226 UG |
| alpha-carotene | 6 UG | ~ |
| lutein + zeaxanthin | 115 UG | 2312 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, romaine lettuce has more alpha linoleic acid (ALA) than orange juice per 100 grams.
| Orange Juice | Romaine Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.113 G |
| Total | 0.011 G | 0.113 G |
omega 6s
Comparing omega-6 fatty acids, both orange juice and romaine lettuce contain small amounts of linoleic acid.
| Orange Juice | Romaine Lettuce | |
|---|---|---|
| linoleic acid | 0.029 G | 0.047 G |
| Total | 0.029 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: Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) and Romaine Lettuce (Lettuce, cos or romaine, raw) .
Orange Juice 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 orange juice or romaine lettuce contain more calories in 100 grams?Romaine lettuce has 60% less calories than orange juice - orange juice has 45 calories in 100g and romaine lettuce has 17 calories.
Does orange juice or romaine lettuce have more carbohydrates?
By weight, romaine lettuce has 70% fewer carbohydrates than orange juice - orange juice has 10.4g of carbs for 100g and romaine lettuce has 3.3g of carbohydrates.