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