Orange vs. Romaine Lettuce
Nutrition comparison of Orange 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
versus
romaine lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange and romaine lettuce:
- Both romaine lettuce and orange are high in dietary fiber.
- Orange is a great source of calcium.
- Orange is an excellent source of Vitamin C.
- Romaine lettuce has 6.6 times less sugar than orange.
- Romaine lettuce has 63% less calories than orange.
- Romaine lettuce has 71% less carbohydrates than orange.
- Romaine lettuce has more folate.
- Romaine lettuce is a great source of Vitamin K and potassium.
- Romaine lettuce is an excellent source of Vitamin A.
USDA sources for nutritional information: Orange (Oranges, raw, Florida) and Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Romaine lettuce has 63% less calories than orange - romaine lettuce has 17 calories per 100 grams and orange has 46 calories.
For macronutrient ratios, orange is lighter in protein, much heavier in carbs and lighter in fat compared to romaine lettuce per calorie. Orange has a macronutrient ratio of 6:91:4 and for romaine lettuce, 26:65:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange | Romaine Lettuce | |
|---|---|---|
| Protein | 6% | 26% |
| Carbohydrates | 91% | 65% |
| Fat | 4% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Romaine lettuce has 71% less carbohydrates than orange - romaine lettuce has 3.3g of total carbs per 100 grams and orange has 11.5g of carbohydrates.
The carbs in romaine lettuce are made of 64% dietary fiber and 36% sugar, whereas the carbs in orange comprise of 79% sugar and 21% dietary fiber.
dietary fiber
Both romaine lettuce and orange are high in dietary fiber. Romaine lettuce is very similar to romaine lettuce for dietary fiber - romaine lettuce has 2.1g of dietary fiber per 100 grams and orange has 2.4g of dietary fiber.
sugar
Romaine lettuce has 6.6 times less sugar than orange - romaine lettuce has 1.2g of sugar per 100 grams and orange has 9.1g of sugar.
Protein
protein
Romaine lettuce and orange contain similar amounts of protein - romaine lettuce has 1.2g of protein per 100 grams and orange has 0.7g of protein.
Fat
saturated fat
Both romaine lettuce and orange are low in saturated fat - romaine lettuce has 0.04g of saturated fat per 100 grams and orange has 0.03g of saturated fat.
Vitamins
Vitamin C
Orange is an excellent source of Vitamin C and it has 10 times more Vitamin C than romaine lettuce - romaine lettuce has 4mg of Vitamin C per 100 grams and orange has 45mg of Vitamin C.
Vitamin A
Romaine lettuce is an excellent source of Vitamin A and it has 38 times more Vitamin A than orange - romaine lettuce has 436ug of Vitamin A per 100 grams and orange has 11ug of Vitamin A.
Vitamin E
Romaine lettuce and orange contain similar amounts of Vitamin E - romaine lettuce has 0.13mg of Vitamin E per 100 grams and orange has 0.18mg of Vitamin E.
Vitamin K
Romaine lettuce is a great source of Vitamin K and it has more Vitamin K than orange - romaine lettuce has 102.5ug of Vitamin K per 100 grams and orange does not contain significant amounts.
The B Vitamins
Romaine lettuce has more folate. Both orange and romaine lettuce contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Orange | Romaine Lettuce | |
|---|---|---|
| Thiamin | 0.1 MG | 0.072 MG |
| Riboflavin | 0.04 MG | 0.067 MG |
| Niacin | 0.4 MG | 0.313 MG |
| Pantothenic acid | 0.25 MG | 0.142 MG |
| Vitamin B6 | 0.051 MG | 0.074 MG |
| Folate | 17 UG | 136 UG |
Minerals
calcium
Orange is a great source of calcium and it has 30% more calcium than romaine lettuce - romaine lettuce has 33mg of calcium per 100 grams and orange has 43mg of calcium.
iron
Romaine lettuce has 978% more iron than orange - romaine lettuce has 0.97mg of iron per 100 grams and orange has 0.09mg of iron.
potassium
Romaine lettuce is a great source of potassium and it has 46% more potassium than orange - romaine lettuce has 247mg of potassium per 100 grams and orange has 169mg 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,
| Orange | Romaine Lettuce | |
|---|---|---|
| beta-carotene | 71 UG | 5226 UG |
| alpha-carotene | 11 UG | ~ |
| lutein + zeaxanthin | 129 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 per 100 grams.
| Orange | 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 and romaine lettuce contain small amounts of linoleic acid.
| Orange | Romaine Lettuce | |
|---|---|---|
| linoleic acid | 0.031 G | 0.047 G |
| Total | 0.031 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 (Oranges, raw, Florida) and Romaine Lettuce (Lettuce, cos or romaine, raw) .
Orange g
()
|
Daily Values (%) |
Romaine Lettuce g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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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 % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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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 orange contain more calories in 100 grams?Romaine lettuce has 60% less calories than orange - romaine lettuce has 17 calories in 100g and orange has 46 calories.
Does romaine lettuce or orange have more carbohydrates?
By weight, romaine lettuce has 70% fewer carbohydrates than orange - romaine lettuce has 3.3g of carbs for 100g and orange has 11.5g of carbohydrates. the carbs in romaine lettuce are made of 60% dietary fiber and 40% sugar, whereas the carbs in orange comprise of 80% sugar and 20% dietary fiber.