Beef vs. Romaine Lettuce
Nutrition comparison of Cooked Beef and Romaine Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
beef
versus
romaine lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beef and romaine lettuce:
- Both beef and romaine lettuce are high in potassium.
- Beef has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, romaine lettuce contains more folate.
- Beef is a great source of iron.
- Beef is an excellent source of protein.
- Romaine lettuce is a great source of Vitamin K and dietary fiber.
- Romaine lettuce is an excellent source of Vitamin A.
USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Beef is high in calories and romaine lettuce has 94% less calories than beef - beef has 277 calories per 100 grams and romaine lettuce has 17 calories.
For macronutrient ratios, beef is heavier in protein, much lighter in carbs and much heavier in fat compared to romaine lettuce per calorie. Beef has a macronutrient ratio of 38:0:62 and for romaine lettuce, 26:65:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beef | Romaine Lettuce | |
|---|---|---|
| Protein | 38% | 26% |
| Carbohydrates | ~ | 65% |
| Fat | 62% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Both romaine lettuce and beef are low in carbohydrates - romaine lettuce has 3.3g of total carbs per 100 grams and beef does not contain significant amounts.
dietary fiber
Romaine lettuce is a great source of dietary fiber and it has more dietary fiber than beef - romaine lettuce has 2.1g of dietary fiber per 100 grams and beef does not contain significant amounts.
sugar
Beef has less sugar than romaine lettuce - romaine lettuce has 1.2g of sugar per 100 grams and beef does not contain significant amounts.
Protein
protein
Beef is an excellent source of protein and it has 19 times more protein than romaine lettuce - beef has 25.4g of protein per 100 grams and romaine lettuce has 1.2g of protein.
Fat
saturated fat
Beef is high in saturated fat and romaine lettuce has 99% less saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and romaine lettuce has 0.04g of saturated fat.
trans fat
Romaine lettuce has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and romaine lettuce does not contain significant amounts.
cholesterol
Romaine lettuce has less cholesterol than beef - beef has 88mg of cholesterol per 100 grams and romaine lettuce does not contain significant amounts.
Vitamins
Vitamin C
Romaine lettuce has more Vitamin C than beef - romaine lettuce has 4mg of Vitamin C per 100 grams and beef does not contain significant amounts.
Vitamin A
Romaine lettuce is an excellent source of Vitamin A and it has 144 times more Vitamin A than beef - beef has 3ug of Vitamin A per 100 grams and romaine lettuce has 436ug of Vitamin A.
Vitamin D
Beef and romaine lettuce contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and romaine lettuce does not contain significant amounts.
Vitamin E
Beef and romaine lettuce contain similar amounts of Vitamin E - beef has 0.12mg 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 33 times more Vitamin K than beef - beef has 3ug of Vitamin K per 100 grams and romaine lettuce has 102.5ug of Vitamin K.
The B Vitamins
Beef has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, romaine lettuce contains more folate. Both beef and romaine lettuce contain significant amounts of thiamin.
| Beef | Romaine Lettuce | |
|---|---|---|
| Thiamin | 0.051 MG | 0.072 MG |
| Riboflavin | 0.176 MG | 0.067 MG |
| Niacin | 4.537 MG | 0.313 MG |
| Pantothenic acid | 0.658 MG | 0.142 MG |
| Vitamin B6 | 0.336 MG | 0.074 MG |
| Folate | 11 UG | 136 UG |
| Vitamin B12 | 2.9 UG | ~ |
Minerals
calcium
Beef and romaine lettuce contain similar amounts of calcium - beef has 35mg of calcium per 100 grams and romaine lettuce has 33mg of calcium.
iron
Beef is a great source of iron and it has 132% more iron than romaine lettuce - beef has 2.3mg of iron per 100 grams and romaine lettuce has 0.97mg of iron.
potassium
Both beef and romaine lettuce are high in potassium. Beef has 11% more potassium than romaine lettuce - beef has 275mg of potassium per 100 grams and romaine lettuce has 247mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, romaine lettuce has more alpha linoleic acid (ALA) than beef per 100 grams.
| Beef | Romaine Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.113 G |
| Total | 0.056 G | 0.113 G |
omega 6s
Comparing omega-6 fatty acids, beef has more linoleic acid than romaine lettuce per 100 grams.
| Beef | Romaine Lettuce | |
|---|---|---|
| other omega 6 | 0.012 G | ~ |
| linoleic acid | 0.39 G | 0.047 G |
| Total | 0.402 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: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Romaine Lettuce (Lettuce, cos or romaine, raw) .
Cooked Beef g
()
|
Daily Values (%) |
Romaine Lettuce g
()
|
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|---|---|---|---|---|---|---|---|
| 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 beef or romaine lettuce contain more calories in 100 grams?Beef is high in calories and romaine lettuce has 90% less calories than beef - beef has 277 calories in 100g and romaine lettuce has 17 calories.
Is beef or romaine lettuce better for protein?
Beef is a fantastic source of protein and it has 19 times more protein than romaine lettuce - beef has 25.4g of protein per 100 grams and romaine lettuce has 1.2g of protein.
Does romaine lettuce or beef have more carbohydrates?
By weight, both romaine lettuce and beef are low in carbohydrates - romaine lettuce has 3.3g of carbs for 100g and beef has no carbs..
Does beef or romaine lettuce contain more potassium?
Both beef and romaine lettuce are high in potassium. Beef has 10% more potassium than romaine lettuce - beef has 275mg of potassium in 100 grams and romaine lettuce has 247mg of potassium.