Avocado vs. Romaine Lettuce

Nutrition comparison of Avocado and Romaine Lettuce


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

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

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

  • Both romaine lettuce and avocado are high in dietary fiber and potassium.
  • Avocado has more riboflavin, niacin, pantothenic acid and Vitamin B6.
  • Romaine lettuce has 53.5 times less saturated fat than avocado.
  • Romaine lettuce has more beta-carotene and lutein + zeaxanthin than avocado, however, avocado 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.
Detailed nutritional comparison of avocado 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: Avocado (Avocados, raw, California) and Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.


Image of Avocado src
Image of Romaine Lettuce src

Calories and Carbs

calories

Avocado is high in calories and romaine lettuce has 90% less calories than avocado - romaine lettuce has 17 calories per 100 grams and avocado has 167 calories.

For macronutrient ratios, avocado is lighter in protein, much lighter in carbs and much heavier in fat compared to romaine lettuce per calorie. Avocado has a macronutrient ratio of 4:19:77 and for romaine lettuce, 22:63:15 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Avocado Romaine Lettuce
Protein 4% 22%
Carbohydrates 19% 63%
Fat 77% 15%
Alcohol ~ ~

carbohydrates

Romaine lettuce and avocado contain similar amounts of carbs - romaine lettuce has 3.3g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.

dietary fiber

Both romaine lettuce and avocado are high in dietary fiber. Avocado has 224% more dietary fiber than romaine lettuce - romaine lettuce has 2.1g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.

sugar

Romaine lettuce and avocado contain similar amounts of sugar - romaine lettuce has 1.2g of sugar per 100 grams and avocado has 0.3g of sugar.

Protein

protein

Romaine lettuce and avocado contain similar amounts of protein - romaine lettuce has 1.2g of protein per 100 grams and avocado has 2g of protein.

Fat

saturated fat

Romaine lettuce has 53.5 times less saturated fat than avocado - romaine lettuce has 0.04g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.

Vitamins

Vitamin C

Avocado has 120% more Vitamin C than romaine lettuce - romaine lettuce has 4mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.

Vitamin A

Romaine lettuce is an excellent source of Vitamin A and it has 61 times more Vitamin A than avocado - romaine lettuce has 436ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.

Vitamin E

Avocado has 14 times more Vitamin E than romaine lettuce - romaine lettuce has 0.13mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.

Vitamin K

Romaine lettuce is a great source of Vitamin K and it has 388% more Vitamin K than avocado - romaine lettuce has 102.5ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.

The B Vitamins

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

Avocado Romaine Lettuce
Thiamin 0.075 MG 0.072 MG
Riboflavin 0.143 MG 0.067 MG
Niacin 1.912 MG 0.313 MG
Pantothenic acid 1.463 MG 0.142 MG
Vitamin B6 0.287 MG 0.074 MG
Folate 89 UG 136 UG

Minerals

calcium

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

iron

Romaine lettuce and avocado contain similar amounts of iron - romaine lettuce has 0.97mg of iron per 100 grams and avocado has 0.61mg of iron.

potassium

Both romaine lettuce and avocado are high in potassium. Avocado has 105% more potassium than romaine lettuce - romaine lettuce has 247mg of potassium per 100 grams and avocado has 507mg 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 and lutein + zeaxanthin than avocado per 100 grams, however, avocado contains more alpha-carotene than romaine lettuce per 100 grams.

Avocado Romaine Lettuce
beta-carotene 63 UG 5226 UG
alpha-carotene 24 UG ~
lutein + zeaxanthin 271 UG 2312 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both avocado and romaine lettuce contain significant amounts of alpha linoleic acid (ALA).

Avocado Romaine Lettuce
alpha linoleic acid 0.125 G 0.113 G
Total 0.125 G 0.113 G

omega 6s

Comparing omega-6 fatty acids, avocado has more linoleic acid than romaine lettuce per 100 grams.

Avocado Romaine Lettuce
linoleic acid 1.674 G 0.047 G
other omega 6 0.015 G ~
Total 1.689 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: Avocado (Avocados, raw, California) and Romaine Lettuce (Lettuce, cos or romaine, raw) .

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FAQ

Does romaine lettuce or avocado contain more calories in 100 grams?
Avocado is high in calories and romaine lettuce has 90% less calories than avocado - romaine lettuce has 17 calories in 100g and avocado has 167 calories.

Does romaine lettuce or avocado have more carbohydrates?
By weight, romaine lettuce and avocado contain similar amounts of carbs - romaine lettuce has 3.3g of carbs for 100g and avocado has 8.6g of carbohydrates.

Does romaine lettuce or avocado contain more potassium?
Both romaine lettuce and avocado are high in potassium. Avocado has 110% more potassium than romaine lettuce - romaine lettuce has 247mg of potassium in 100 grams and avocado has 507mg of potassium.

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