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.
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.
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) .
Avocado 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 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.