Pea Shoots vs. Romaine Lettuce
Nutrition comparison of Pea Shoots and Romaine Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pea shoots
versus
romaine lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pea shoots and romaine lettuce:
- Both romaine lettuce and pea shoots are high in dietary fiber.
- Pea shoot has more niacin, however, romaine lettuce contains more pantothenic acid and folate.
- Pea shoot is an excellent source of Vitamin C.
- 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: Pea Shoots (ORGANIC PEA SHOOTS) and Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Romaine lettuce and pea shoots contain similar amounts of calories - romaine lettuce has 17 calories per 100 grams and pea shoot has 35 calories.
For macronutrient ratios, pea shoots is heavier in carbs and similar to romaine lettuce for protein and fat. Pea shoots has a macronutrient ratio of 23:69:8 and for romaine lettuce, 26:65:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pea Shoots | Romaine Lettuce | |
|---|---|---|
| Protein | 23% | 26% |
| Carbohydrates | 69% | 65% |
| Fat | 8% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Romaine lettuce and pea shoots contain similar amounts of carbs - romaine lettuce has 3.3g of total carbs per 100 grams and pea shoot has 7.1g of carbohydrates.
dietary fiber
Both romaine lettuce and pea shoots 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 pea shoot has 2.4g of dietary fiber.
sugar
Romaine lettuce and pea shoots contain similar amounts of sugar - romaine lettuce has 1.2g of sugar per 100 grams and pea shoot has 3.5g of sugar.
Protein
protein
Romaine lettuce and pea shoots contain similar amounts of protein - romaine lettuce has 1.2g of protein per 100 grams and pea shoot has 2.4g of protein.
Fat
saturated fat
Both romaine lettuce and pea shoots are low in saturated fat - romaine lettuce has 0.04g of saturated fat per 100 grams and pea shoot does not contain significant amounts.
Vitamins
Vitamin C
Pea shoot is an excellent source of Vitamin C and it has 518% more Vitamin C than romaine lettuce - romaine lettuce has 4mg of Vitamin C per 100 grams and pea shoot has 24.7mg of Vitamin C.
Vitamin A
Romaine lettuce is an excellent source of Vitamin A and it has 35 times more Vitamin A than pea shoot - romaine lettuce has 436ug of Vitamin A per 100 grams and pea shoot has 12ug of Vitamin A.
Vitamin E
Romaine lettuce and pea shoots contain similar amounts of Vitamin E - romaine lettuce has 0.13mg of Vitamin E per 100 grams and pea shoot does not contain significant amounts.
Vitamin K
Romaine lettuce is a great source of Vitamin K and it has more Vitamin K than pea shoot - romaine lettuce has 102.5ug of Vitamin K per 100 grams and pea shoot does not contain significant amounts.
The B Vitamins
Pea shoot has more niacin, however, romaine lettuce contains more pantothenic acid and folate. Both pea shoots and romaine lettuce contain significant amounts of thiamin, riboflavin and Vitamin B6.
| Pea Shoots | Romaine Lettuce | |
|---|---|---|
| Thiamin | 0.1 MG | 0.072 MG |
| Riboflavin | 0.05 MG | 0.067 MG |
| Niacin | 1 MG | 0.313 MG |
| Pantothenic acid | ~ | 0.142 MG |
| Vitamin B6 | 0.1 MG | 0.074 MG |
| Folate | 62 UG | 136 UG |
Minerals
calcium
Romaine lettuce has 38% more calcium than pea shoot - romaine lettuce has 33mg of calcium per 100 grams and pea shoot has 24mg of calcium.
iron
Romaine lettuce and pea shoots contain similar amounts of iron - romaine lettuce has 0.97mg of iron per 100 grams and pea shoot has 1.3mg of iron.
potassium
Romaine lettuce is a great source of potassium and it has 54% more potassium than pea shoot - romaine lettuce has 247mg of potassium per 100 grams and pea shoot has 160mg of potassium.
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: Pea Shoots (ORGANIC PEA SHOOTS) and Romaine Lettuce (Lettuce, cos or romaine, raw) .
Pea Shoots 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 % |
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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 % |
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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 % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 pea shoots contain more calories in 100 grams?Romaine lettuce and pea shoots contain similar amounts of calories - romaine lettuce has 17 calories in 100g and pea shoot has 35 calories.
Does romaine lettuce or pea shoots have more carbohydrates?
By weight, romaine lettuce and pea shoots contain similar amounts of carbs - romaine lettuce has 3.3g of carbs for 100g and pea shoot has 7.1g of carbohydrates.