Pickles vs. Romaine Lettuce
Nutrition comparison of Pickles and Romaine Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pickles
versus
romaine lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pickles and romaine lettuce:
- Pickle is a great source of calcium.
- 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: Pickles (Pickles, cucumber, dill or kosher dill) and Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pickles and romaine lettuce contain similar amounts of calories - pickle has 12 calories per 100 grams and romaine lettuce has 17 calories.
For macronutrient ratios, pickles is lighter in protein, heavier in fat and similar to romaine lettuce for carbs. Pickles has a macronutrient ratio of 16:65:18 and for romaine lettuce, 26:65:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pickles | Romaine Lettuce | |
|---|---|---|
| Protein | 16% | 26% |
| Carbohydrates | 65% | 65% |
| Fat | 18% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Both pickles and romaine lettuce are low in carbohydrates - pickle has 2.4g of total carbs per 100 grams and romaine lettuce has 3.3g of carbohydrates.
The carbs in pickles are made of 52% sugar and 48% dietary fiber, whereas the carbs in romaine lettuce comprise of 64% dietary fiber and 36% sugar.
dietary fiber
Romaine lettuce is a great source of dietary fiber and it has 110% more dietary fiber than pickle - pickle has 1g of dietary fiber per 100 grams and romaine lettuce has 2.1g of dietary fiber.
sugar
Pickles and romaine lettuce contain similar amounts of sugar - pickle has 1.1g of sugar per 100 grams and romaine lettuce has 1.2g of sugar.
Protein
protein
Pickles and romaine lettuce contain similar amounts of protein - pickle has 0.5g of protein per 100 grams and romaine lettuce has 1.2g of protein.
Fat
saturated fat
Both pickles and romaine lettuce are low in saturated fat - pickle has 0.08g of saturated fat per 100 grams and romaine lettuce has 0.04g of saturated fat.
Vitamins
Vitamin C
Pickles and romaine lettuce contain similar amounts of Vitamin C - pickle has 2.3mg 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 71 times more Vitamin A than pickle - pickle has 6ug of Vitamin A per 100 grams and romaine lettuce has 436ug of Vitamin A.
Vitamin E
Pickles and romaine lettuce contain similar amounts of Vitamin E - pickle has 0.03mg 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 492% more Vitamin K than pickle - pickle has 17.3ug of Vitamin K per 100 grams and romaine lettuce has 102.5ug of Vitamin K.
The B Vitamins
Romaine lettuce has more folate. Both pickles and romaine lettuce contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Pickles | Romaine Lettuce | |
|---|---|---|
| Thiamin | 0.045 MG | 0.072 MG |
| Riboflavin | 0.057 MG | 0.067 MG |
| Niacin | 0.109 MG | 0.313 MG |
| Pantothenic acid | 0.201 MG | 0.142 MG |
| Vitamin B6 | 0.035 MG | 0.074 MG |
| Folate | 8 UG | 136 UG |
Minerals
calcium
Pickle is a great source of calcium and it has 73% more calcium than romaine lettuce - pickle has 57mg of calcium per 100 grams and romaine lettuce has 33mg of calcium.
iron
Romaine lettuce has 273% more iron than pickle - pickle has 0.26mg 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 111% more potassium than pickle - pickle has 117mg of potassium per 100 grams and romaine lettuce has 247mg 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,
| Pickles | Romaine Lettuce | |
|---|---|---|
| beta-carotene | 53 UG | 5226 UG |
| alpha-carotene | 13 UG | ~ |
| lutein + zeaxanthin | 28 UG | 2312 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both pickles and romaine lettuce contain significant amounts of alpha linoleic acid (ALA).
| Pickles | Romaine Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.07 G | 0.113 G |
| Total | 0.07 G | 0.113 G |
omega 6s
Comparing omega-6 fatty acids, both pickles and romaine lettuce contain significant amounts of linoleic acid.
| Pickles | Romaine Lettuce | |
|---|---|---|
| linoleic acid | 0.052 G | 0.047 G |
| Total | 0.052 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: Pickles (Pickles, cucumber, dill or kosher dill) and Romaine Lettuce (Lettuce, cos or romaine, raw) .
Pickles 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 pickles or romaine lettuce contain more calories in 100 grams?Pickles and romaine lettuce contain similar amounts of calories - pickle has 12 calories in 100g and romaine lettuce has 17 calories.
Does pickles or romaine lettuce have more carbohydrates?
By weight, both pickles and romaine lettuce are low in carbohydrates - pickle has 2.4g of carbs for 100g and romaine lettuce has 3.3g of carbohydrates. the carbs in pickles are made of 50% sugar and 50% dietary fiber, whereas the carbs in romaine lettuce comprise of 60% dietary fiber and 40% sugar.