Big Mac vs. Romaine Lettuce
Nutrition comparison of Big Mac and Romaine Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
big mac
versus
romaine lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in big mac and romaine lettuce:
- Big mac has more thiamin, riboflavin, niacin and Vitamin B12, however, romaine lettuce contains more pantothenic acid, Vitamin B6 and folate.
- Big mac is a great source of protein.
- Big mac is an excellent source of calcium.
- Romaine lettuce has 5.1 times less carbohydrates than big mac.
- Romaine lettuce has signficantly less saturated fat than big mac.
- Romaine lettuce is a great source of Vitamin K, dietary fiber and potassium.
- Romaine lettuce is an excellent source of Vitamin A.
USDA sources for nutritional information: Big Mac (McDONALD'S, BIG MAC) and Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Big mac is high in calories and romaine lettuce has 93% less calories than big mac - romaine lettuce has 17 calories per 100 grams and big mac has 257 calories.
For macronutrient ratios, big mac is lighter in protein, much lighter in carbs and much heavier in fat compared to romaine lettuce per calorie. Big mac has a macronutrient ratio of 18:31:51 and for romaine lettuce, 26:65:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Big Mac | Romaine Lettuce | |
|---|---|---|
| Protein | 18% | 26% |
| Carbohydrates | 31% | 65% |
| Fat | 51% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Romaine lettuce has 5.1 times less carbohydrates than big mac - romaine lettuce has 3.3g of total carbs per 100 grams and big mac has 20.1g of carbohydrates.
dietary fiber
Romaine lettuce is a great source of dietary fiber and it has 31% more dietary fiber than big mac - romaine lettuce has 2.1g of dietary fiber per 100 grams and big mac has 1.6g of dietary fiber.
sugar
Romaine lettuce and big mac contain similar amounts of sugar - romaine lettuce has 1.2g of sugar per 100 grams and big mac has 4g of sugar.
Protein
protein
Big mac is a great source of protein and it has 861% more protein than romaine lettuce - romaine lettuce has 1.2g of protein per 100 grams and big mac has 11.8g of protein.
Fat
saturated fat
Romaine lettuce has signficantly less saturated fat than big mac - romaine lettuce has 0.04g of saturated fat per 100 grams and big mac has 3.8g of saturated fat.
cholesterol
Romaine lettuce has less cholesterol than big mac - big mac has 36mg of cholesterol per 100 grams and romaine lettuce does not contain significant amounts.
Vitamins
Vitamin C
Romaine lettuce has 900% more Vitamin C than big mac - romaine lettuce has 4mg of Vitamin C per 100 grams and big mac has 0.4mg of Vitamin C.
Vitamin A
Romaine lettuce is an excellent source of Vitamin A and it has more Vitamin A than big mac - romaine lettuce has 436ug of Vitamin A per 100 grams and big mac does not contain significant amounts.
Vitamin E
Romaine lettuce and big mac contain similar amounts of Vitamin E - romaine lettuce has 0.13mg of Vitamin E per 100 grams and big mac does not contain significant amounts.
Vitamin K
Romaine lettuce is a great source of Vitamin K and it has more Vitamin K than big mac - romaine lettuce has 102.5ug of Vitamin K per 100 grams and big mac does not contain significant amounts.
The B Vitamins
Big mac has more thiamin, riboflavin, niacin and Vitamin B12, however, romaine lettuce contains more pantothenic acid, Vitamin B6 and folate.
| Big Mac | Romaine Lettuce | |
|---|---|---|
| Thiamin | 0.176 MG | 0.072 MG |
| Riboflavin | 0.209 MG | 0.067 MG |
| Niacin | 3.384 MG | 0.313 MG |
| Pantothenic acid | ~ | 0.142 MG |
| Vitamin B6 | ~ | 0.074 MG |
| Folate | 46 UG | 136 UG |
| Vitamin B12 | 0.88 UG | ~ |
Minerals
calcium
Big mac is an excellent source of calcium and it has 252% more calcium than romaine lettuce - romaine lettuce has 33mg of calcium per 100 grams and big mac has 116mg of calcium.
iron
Big mac has 106% more iron than romaine lettuce - romaine lettuce has 0.97mg of iron per 100 grams and big mac has 2mg of iron.
potassium
Romaine lettuce is a great source of potassium and it has 36% more potassium than big mac - romaine lettuce has 247mg of potassium per 100 grams and big mac has 181mg of potassium.
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: Big Mac (McDONALD'S, BIG MAC) and Romaine Lettuce (Lettuce, cos or romaine, raw) .
Big Mac 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 big mac contain more calories in 100 grams?Big mac is high in calories and romaine lettuce has 90% less calories than big mac - romaine lettuce has 17 calories in 100g and big mac has 257 calories.
Does romaine lettuce or big mac have more carbohydrates?
By weight, romaine lettuce has 5.1 times fewer carbohydrates than big mac - romaine lettuce has 3.3g of carbs for 100g and big mac has 20.1g of carbohydrates.
Does romaine lettuce or big mac contain more calcium?
Big mac is a rich source of calcium and it has 250% more calcium than romaine lettuce - romaine lettuce has 33mg of calcium in 100 grams and big mac has 116mg of calcium.