Peas vs. Romaine Lettuce
Nutrition comparison of Peas and Romaine Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peas
versus
romaine lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peas and romaine lettuce:
- Both romaine lettuce and peas are high in dietary fiber and potassium.
- Pea has more thiamin, niacin and Vitamin B6, however, romaine lettuce contains more folate.
- Pea is an excellent source of Vitamin C.
- Romaine lettuce has 3.3 times less carbohydrates than pea.
- Romaine lettuce has 3.7 times less calories than pea.
- Romaine lettuce has 3.7 times less sugar than pea.
- Romaine lettuce has more beta-carotene than pea, however, pea contains more alpha-carotene than romaine lettuce.
- Romaine lettuce is a great source of Vitamin K.
- Romaine lettuce is an excellent source of Vitamin A.
USDA sources for nutritional information: Peas (Peas, green, raw) and Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Romaine lettuce has 3.7 times less calories than pea - romaine lettuce has 17 calories per 100 grams and pea has 81 calories.
For macronutrient ratios, peas is heavier in carbs, lighter in fat and similar to romaine lettuce for protein. Peas has a macronutrient ratio of 26:69:5 and for romaine lettuce, 26:65:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peas | Romaine Lettuce | |
|---|---|---|
| Protein | 26% | 26% |
| Carbohydrates | 69% | 65% |
| Fat | 5% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Romaine lettuce has 3.3 times less carbohydrates than pea - romaine lettuce has 3.3g of total carbs per 100 grams and pea has 14.5g of carbohydrates.
dietary fiber
Both romaine lettuce and peas are high in dietary fiber. Pea has 171% more dietary fiber than romaine lettuce - romaine lettuce has 2.1g of dietary fiber per 100 grams and pea has 5.7g of dietary fiber.
sugar
Romaine lettuce has 3.7 times less sugar than pea - romaine lettuce has 1.2g of sugar per 100 grams and pea has 5.7g of sugar.
Protein
protein
Pea has 341% more protein than romaine lettuce - romaine lettuce has 1.2g of protein per 100 grams and pea has 5.4g of protein.
Fat
saturated fat
Both romaine lettuce and peas are low in saturated fat - romaine lettuce has 0.04g of saturated fat per 100 grams and pea has 0.07g of saturated fat.
Vitamins
Vitamin C
Pea is an excellent source of Vitamin C and it has 900% more Vitamin C than romaine lettuce - romaine lettuce has 4mg of Vitamin C per 100 grams and pea has 40mg of Vitamin C.
Vitamin A
Romaine lettuce is an excellent source of Vitamin A and it has 10 times more Vitamin A than pea - romaine lettuce has 436ug of Vitamin A per 100 grams and pea has 38ug of Vitamin A.
Vitamin E
Romaine lettuce and peas contain similar amounts of Vitamin E - romaine lettuce has 0.13mg of Vitamin E per 100 grams and pea has 0.13mg of Vitamin E.
Vitamin K
Romaine lettuce is a great source of Vitamin K and it has 313% more Vitamin K than pea - romaine lettuce has 102.5ug of Vitamin K per 100 grams and pea has 24.8ug of Vitamin K.
The B Vitamins
Pea has more thiamin, niacin and Vitamin B6, however, romaine lettuce contains more folate. Both peas and romaine lettuce contain significant amounts of riboflavin and pantothenic acid.
| Peas | Romaine Lettuce | |
|---|---|---|
| Thiamin | 0.266 MG | 0.072 MG |
| Riboflavin | 0.132 MG | 0.067 MG |
| Niacin | 2.09 MG | 0.313 MG |
| Pantothenic acid | 0.104 MG | 0.142 MG |
| Vitamin B6 | 0.169 MG | 0.074 MG |
| Folate | 65 UG | 136 UG |
Minerals
calcium
Romaine lettuce and peas contain similar amounts of calcium - romaine lettuce has 33mg of calcium per 100 grams and pea has 25mg of calcium.
iron
Pea has 52% more iron than romaine lettuce - romaine lettuce has 0.97mg of iron per 100 grams and pea has 1.5mg of iron.
potassium
Both romaine lettuce and peas are high in potassium. Romaine lettuce is very similar to pea for potassium - romaine lettuce has 247mg of potassium per 100 grams and pea has 244mg 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, romaine lettuce has more beta-carotene than pea per 100 grams, however, pea contains more alpha-carotene than romaine lettuce per 100 grams. Both peas and romaine lettuce contain significant amounts of lutein + zeaxanthin.
| Peas | Romaine Lettuce | |
|---|---|---|
| beta-carotene | 449 UG | 5226 UG |
| alpha-carotene | 21 UG | ~ |
| lutein + zeaxanthin | 2477 UG | 2312 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, romaine lettuce has more alpha linoleic acid (ALA) than pea per 100 grams.
| Peas | Romaine Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.035 G | 0.113 G |
| Total | 0.035 G | 0.113 G |
omega 6s
Comparing omega-6 fatty acids, pea has more linoleic acid than romaine lettuce per 100 grams.
| Peas | Romaine Lettuce | |
|---|---|---|
| linoleic acid | 0.152 G | 0.047 G |
| Total | 0.152 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: Peas (Peas, green, raw) and Romaine Lettuce (Lettuce, cos or romaine, raw) .
Peas 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 % |
|
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 % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
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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 % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 peas contain more calories in 100 grams?Romaine lettuce has 3.7 times less calories than pea - romaine lettuce has 17 calories in 100g and pea has 81 calories.
Does romaine lettuce or peas have more carbohydrates?
By weight, romaine lettuce has 3.3 times fewer carbohydrates than pea - romaine lettuce has 3.3g of carbs for 100g and pea has 14.5g of carbohydrates.
Does romaine lettuce or peas contain more potassium?
Both romaine lettuce and peas are high in potassium. Romaine lettuce is very similar to pea for potassium - romaine lettuce has 247mg of potassium in 100 grams and pea has 244mg of potassium.