Artichoke vs. Romaine Lettuce
Nutrition comparison of Artichoke and Romaine Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
artichoke
versus
romaine lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in artichoke and romaine lettuce:
- Both artichoke and romaine lettuce are high in dietary fiber and potassium.
- Artichoke has more niacin and pantothenic acid.
- Artichoke is a great source of calcium.
- Romaine lettuce has 64% less calories than artichoke.
- Romaine lettuce has 69% less carbohydrates than artichoke.
- Romaine lettuce is a great source of Vitamin K.
- Romaine lettuce is an excellent source of Vitamin A.
USDA sources for nutritional information: Artichoke (Artichokes, (globe or french), 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 64% less calories than artichoke - artichoke has 47 calories per 100 grams and romaine lettuce has 17 calories.
For macronutrient ratios, artichoke is heavier in carbs, lighter in fat and similar to romaine lettuce for protein. Artichoke has a macronutrient ratio of 23:74:3 and for romaine lettuce, 23:64:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Artichoke | Romaine Lettuce | |
|---|---|---|
| Protein | 23% | 23% |
| Carbohydrates | 74% | 64% |
| Fat | 3% | 13% |
| Alcohol | ~ | ~ |
carbohydrates
Romaine lettuce has 69% less carbohydrates than artichoke - artichoke has 10.5g of total carbs per 100 grams and romaine lettuce has 3.3g of carbohydrates.
dietary fiber
Both artichoke and romaine lettuce are high in dietary fiber. Artichoke has 157% more dietary fiber than romaine lettuce - artichoke has 5.4g of dietary fiber per 100 grams and romaine lettuce has 2.1g of dietary fiber.
sugar
Artichoke and romaine lettuce contain similar amounts of sugar - artichoke has 0.99g of sugar per 100 grams and romaine lettuce has 1.2g of sugar.
Protein
protein
Artichoke has 166% more protein than romaine lettuce - artichoke has 3.3g of protein per 100 grams and romaine lettuce has 1.2g of protein.
Fat
saturated fat
Both artichoke and romaine lettuce are low in saturated fat - artichoke has 0.04g of saturated fat per 100 grams and romaine lettuce has 0.04g of saturated fat.
Vitamins
Vitamin C
Artichoke has 193% more Vitamin C than romaine lettuce - artichoke has 11.7mg 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 435 times more Vitamin A than artichoke - artichoke has 1ug of Vitamin A per 100 grams and romaine lettuce has 436ug of Vitamin A.
Vitamin E
Artichoke and romaine lettuce contain similar amounts of Vitamin E - artichoke has 0.19mg 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 593% more Vitamin K than artichoke - artichoke has 14.8ug of Vitamin K per 100 grams and romaine lettuce has 102.5ug of Vitamin K.
The B Vitamins
Artichoke has more niacin and pantothenic acid. Both artichoke and romaine lettuce contain significant amounts of thiamin, riboflavin, Vitamin B6 and folate.
| Artichoke | Romaine Lettuce | |
|---|---|---|
| Thiamin | 0.072 MG | 0.072 MG |
| Riboflavin | 0.066 MG | 0.067 MG |
| Niacin | 1.046 MG | 0.313 MG |
| Pantothenic acid | 0.338 MG | 0.142 MG |
| Vitamin B6 | 0.116 MG | 0.074 MG |
| Folate | 68 UG | 136 UG |
Minerals
calcium
Artichoke is a great source of calcium and it has 33% more calcium than romaine lettuce - artichoke has 44mg of calcium per 100 grams and romaine lettuce has 33mg of calcium.
iron
Artichoke and romaine lettuce contain similar amounts of iron - artichoke has 1.3mg of iron per 100 grams and romaine lettuce has 0.97mg of iron.
potassium
Both artichoke and romaine lettuce are high in potassium. Artichoke has 50% more potassium than romaine lettuce - artichoke has 370mg 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, artichoke has more apigenin and luteolin than romaine lettuce per 100 grams, however, romaine lettuce contains more quercetin than artichoke per 100 grams.
| Artichoke | Romaine Lettuce | |
|---|---|---|
| apigenin | 7.48 mg | ~ |
| luteolin | 2.3 mg | 0.05 mg |
| kaempferol | ~ | 0.02 mg |
| Quercetin | ~ | 2.2 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,
| Artichoke | Romaine Lettuce | |
|---|---|---|
| beta-carotene | 8 UG | 5226 UG |
| lutein + zeaxanthin | 464 UG | 2312 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, romaine lettuce has more alpha linoleic acid (ALA) than artichoke per 100 grams.
| Artichoke | 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 artichoke and romaine lettuce contain small amounts of linoleic acid.
| Artichoke | Romaine Lettuce | |
|---|---|---|
| linoleic acid | 0.046 G | 0.047 G |
| Total | 0.046 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 Artichoke or Romaine Lettuce .
Note: The specific food items compared are: Artichoke (Artichokes, (globe or french), raw) and Romaine Lettuce (Lettuce, cos or romaine, raw) .
Artichoke g
()
|
Daily Values (%) |
Romaine Lettuce g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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5% | saturated fat | 5% |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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MG % | |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
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| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does artichoke or romaine lettuce contain more calories in 100 grams?Romaine lettuce has 60% less calories than artichoke - artichoke has 47 calories in 100g and romaine lettuce has 17 calories.
Does artichoke or romaine lettuce have more carbohydrates?
By weight, romaine lettuce has 70% fewer carbohydrates than artichoke - artichoke has 10.5g of carbs for 100g and romaine lettuce has 3.3g of carbohydrates.
Does artichoke or romaine lettuce contain more potassium?
Both artichoke and romaine lettuce are high in potassium. Artichoke has 50% more potassium than romaine lettuce - artichoke has 370mg of potassium in 100 grams and romaine lettuce has 247mg of potassium.