Pineapple vs. Romaine Lettuce

Nutrition comparison of Pineapple and Romaine Lettuce


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of pineapple versus romaine lettuce (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in pineapple and romaine lettuce:

  • Pineapple is an excellent source of Vitamin C.
  • Romaine lettuce has 66% less calories than pineapple.
  • Romaine lettuce has 7.2 times less sugar than pineapple.
  • Romaine lettuce has 75% less carbohydrates than pineapple.
  • 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.
Detailed nutritional comparison of pineapple and romaine lettuce is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Pineapple (Pineapple, raw, all varieties) and Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.


Image of Pineapple src
Image of Romaine Lettuce src

Calories and Carbs

calories

Romaine lettuce has 66% less calories than pineapple - pineapple has 50 calories per 100 grams and romaine lettuce has 17 calories.

For macronutrient ratios, pineapple is lighter in protein, much heavier in carbs and lighter in fat compared to romaine lettuce per calorie. Pineapple has a macronutrient ratio of 4:95:2 and for romaine lettuce, 23:64:13 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Pineapple Romaine Lettuce
Protein 4% 23%
Carbohydrates 95% 64%
Fat 2% 13%
Alcohol ~ ~

carbohydrates

Romaine lettuce has 75% less carbohydrates than pineapple - pineapple has 13.1g 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 50% more dietary fiber than pineapple - pineapple has 1.4g of dietary fiber per 100 grams and romaine lettuce has 2.1g of dietary fiber.

sugar

Romaine lettuce has 7.2 times less sugar than pineapple - pineapple has 9.9g of sugar per 100 grams and romaine lettuce has 1.2g of sugar.

Protein

protein

Pineapple and romaine lettuce contain similar amounts of protein - pineapple has 0.54g of protein per 100 grams and romaine lettuce has 1.2g of protein.

Fat

saturated fat

Both pineapple and romaine lettuce are low in saturated fat - pineapple has 0.01g of saturated fat per 100 grams and romaine lettuce has 0.04g of saturated fat.

Vitamins

Vitamin C

Pineapple is an excellent source of Vitamin C and it has 10 times more Vitamin C than romaine lettuce - pineapple has 47.8mg 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 144 times more Vitamin A than pineapple - pineapple has 3ug of Vitamin A per 100 grams and romaine lettuce has 436ug of Vitamin A.

Vitamin E

Pineapple and romaine lettuce contain similar amounts of Vitamin E - pineapple has 0.02mg 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 145 times more Vitamin K than pineapple - pineapple has 0.7ug of Vitamin K per 100 grams and romaine lettuce has 102.5ug of Vitamin K.

The B Vitamins

Romaine lettuce has more folate. Both pineapple and romaine lettuce contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.

Pineapple Romaine Lettuce
Thiamin 0.079 MG 0.072 MG
Riboflavin 0.032 MG 0.067 MG
Niacin 0.5 MG 0.313 MG
Pantothenic acid 0.213 MG 0.142 MG
Vitamin B6 0.112 MG 0.074 MG
Folate 18 UG 136 UG

Minerals

calcium

Romaine lettuce has 154% more calcium than pineapple - pineapple has 13mg of calcium per 100 grams and romaine lettuce has 33mg of calcium.

iron

Romaine lettuce has 234% more iron than pineapple - pineapple has 0.29mg 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 127% more potassium than pineapple - pineapple has 109mg 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, both pineapple and romaine lettuce contain small amounts of luteolin.

Pineapple Romaine Lettuce
luteolin 0.01 mg 0.05 mg
myricetin 0.01 mg ~
Quercetin 0.14 mg 2.2 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,

Pineapple Romaine Lettuce
beta-carotene 35 UG 5226 UG
lutein + zeaxanthin ~ 2312 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, romaine lettuce has more alpha linoleic acid (ALA) than pineapple per 100 grams.

Pineapple Romaine Lettuce
alpha linoleic acid 0.017 G 0.113 G
Total 0.017 G 0.113 G

omega 6s

Comparing omega-6 fatty acids, both pineapple and romaine lettuce contain small amounts of linoleic acid.

Pineapple Romaine Lettuce
linoleic acid 0.023 G 0.047 G
Total 0.023 G 0.047 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Pineapple or Romaine Lettuce .

Note: The specific food items compared are: Pineapple (Pineapple, raw, all varieties) and Romaine Lettuce (Lettuce, cos or romaine, raw) .

Pineapple g

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FAQ

Does pineapple or romaine lettuce contain more calories in 100 grams?
Romaine lettuce has 70% less calories than pineapple - pineapple has 50 calories in 100g and romaine lettuce has 17 calories.

Does pineapple or romaine lettuce have more carbohydrates?
By weight, romaine lettuce has 80% fewer carbohydrates than pineapple - pineapple has 13.1g of carbs for 100g and romaine lettuce has 3.3g of carbohydrates.