Broccoli vs. Romaine Lettuce
Nutrition comparison of Broccoli and Romaine Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
broccoli
versus
romaine lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in broccoli and romaine lettuce:
- Both romaine lettuce and broccoli are high in Vitamin K, dietary fiber and potassium.
- Broccoli has more niacin, pantothenic acid and Vitamin B6, however, romaine lettuce contains more folate.
- Broccoli is a great source of calcium.
- Broccoli is an excellent source of Vitamin C.
- Romaine lettuce has more beta-carotene than broccoli, however, broccoli contains more alpha-carotene than romaine lettuce.
- Romaine lettuce is an excellent source of Vitamin A.
USDA sources for nutritional information: Broccoli (Broccoli, raw) and Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Romaine lettuce and broccoli contain similar amounts of calories - romaine lettuce has 17 calories per 100 grams and broccoli has 34 calories.
For macronutrient ratios, broccoli is heavier in protein, lighter in fat and similar to romaine lettuce for carbs. Broccoli has a macronutrient ratio of 28:65:7 and for romaine lettuce, 22:63:15 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Broccoli | Romaine Lettuce | |
|---|---|---|
| Protein | 28% | 22% |
| Carbohydrates | 65% | 63% |
| Fat | 7% | 15% |
| Alcohol | ~ | ~ |
carbohydrates
Romaine lettuce and broccoli contain similar amounts of carbs - romaine lettuce has 3.3g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.
dietary fiber
Both romaine lettuce and broccoli are high in dietary fiber. Broccoli has 24% more dietary fiber than romaine lettuce - romaine lettuce has 2.1g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.
sugar
Romaine lettuce and broccoli contain similar amounts of sugar - romaine lettuce has 1.2g of sugar per 100 grams and broccoli has 1.7g of sugar.
Protein
protein
Romaine lettuce and broccoli contain similar amounts of protein - romaine lettuce has 1.2g of protein per 100 grams and broccoli has 2.8g of protein.
Fat
saturated fat
Both romaine lettuce and broccoli are low in saturated fat - romaine lettuce has 0.04g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has 21 times more Vitamin C than romaine lettuce - romaine lettuce has 4mg of Vitamin C per 100 grams and broccoli has 89.2mg of Vitamin C.
Vitamin A
Romaine lettuce is an excellent source of Vitamin A and it has 13 times more Vitamin A than broccoli - romaine lettuce has 436ug of Vitamin A per 100 grams and broccoli has 31ug of Vitamin A.
Vitamin E
Romaine lettuce and broccoli contain similar amounts of Vitamin E - romaine lettuce has 0.13mg of Vitamin E per 100 grams and broccoli has 0.78mg of Vitamin E.
Vitamin K
Both romaine lettuce and broccoli are high in Vitamin K. Romaine lettuce is very similar to broccoli for Vitamin K - romaine lettuce has 102.5ug of Vitamin K per 100 grams and broccoli has 101.6ug of Vitamin K.
The B Vitamins
Broccoli has more niacin, pantothenic acid and Vitamin B6, however, romaine lettuce contains more folate. Both broccoli and romaine lettuce contain significant amounts of thiamin and riboflavin.
| Broccoli | Romaine Lettuce | |
|---|---|---|
| Thiamin | 0.071 MG | 0.072 MG |
| Riboflavin | 0.117 MG | 0.067 MG |
| Niacin | 0.639 MG | 0.313 MG |
| Pantothenic acid | 0.573 MG | 0.142 MG |
| Vitamin B6 | 0.175 MG | 0.074 MG |
| Folate | 63 UG | 136 UG |
Minerals
calcium
Broccoli is a great source of calcium and it has 42% more calcium than romaine lettuce - romaine lettuce has 33mg of calcium per 100 grams and broccoli has 47mg of calcium.
iron
Romaine lettuce and broccoli contain similar amounts of iron - romaine lettuce has 0.97mg of iron per 100 grams and broccoli has 0.73mg of iron.
potassium
Both romaine lettuce and broccoli are high in potassium. Broccoli has 28% more potassium than romaine lettuce - romaine lettuce has 247mg of potassium per 100 grams and broccoli has 316mg 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, both broccoli and romaine lettuce contain significant amounts of quercetin.
| Broccoli | Romaine Lettuce | |
|---|---|---|
| luteolin | 0.8 mg | 0.05 mg |
| kaempferol | 7.84 mg | 0.02 mg |
| myricetin | 0.06 mg | ~ |
| Quercetin | 3.26 mg | 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, romaine lettuce has more beta-carotene than broccoli per 100 grams, however, broccoli contains more alpha-carotene than romaine lettuce per 100 grams. Both broccoli and romaine lettuce contain significant amounts of lutein + zeaxanthin.
| Broccoli | Romaine Lettuce | |
|---|---|---|
| beta-carotene | 361 UG | 5226 UG |
| alpha-carotene | 25 UG | ~ |
| lutein + zeaxanthin | 1403 UG | 2312 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, romaine lettuce has more alpha linoleic acid (ALA) than broccoli per 100 grams.
| Broccoli | Romaine Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.0215 G | 0.113 G |
| Total | 0.0215 G | 0.113 G |
omega 6s
Comparing omega-6 fatty acids, both broccoli and romaine lettuce contain small amounts of linoleic acid.
| Broccoli | Romaine Lettuce | |
|---|---|---|
| other omega 6 | 0.006 G | ~ |
| linoleic acid | 0.049 G | 0.047 G |
| Total | 0.055 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: Broccoli (Broccoli, raw) and Romaine Lettuce (Lettuce, cos or romaine, raw) .
Broccoli 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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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 broccoli contain more calories in 100 grams?Romaine lettuce and broccoli contain similar amounts of calories - romaine lettuce has 17 calories in 100g and broccoli has 34 calories.
Does romaine lettuce or broccoli have more carbohydrates?
By weight, romaine lettuce and broccoli contain similar amounts of carbs - romaine lettuce has 3.3g of carbs for 100g and broccoli has 6.6g of carbohydrates.
Does romaine lettuce or broccoli contain more potassium?
Both romaine lettuce and broccoli are high in potassium. Broccoli has 30% more potassium than romaine lettuce - romaine lettuce has 247mg of potassium in 100 grams and broccoli has 316mg of potassium.