Brown Rice vs. Romaine Lettuce
Nutrition comparison of Cooked Brown Rice 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
brown rice
versus
romaine lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown rice and romaine lettuce:
- Brown rice has more thiamin, niacin and pantothenic acid, however, romaine lettuce contains more folate.
- Romaine lettuce has signficantly less carbohydrates than brown rice.
- Romaine lettuce has signficantly more calcium than brown rice.
- 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: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Brown rice is high in calories and romaine lettuce has 86% less calories than brown rice - romaine lettuce has 17 calories per 100 grams and brown rice has 123 calories.
For macronutrient ratios, brown rice is lighter in protein, heavier in carbs and similar to romaine lettuce for fat. Brown rice has a macronutrient ratio of 9:84:7 and for romaine lettuce, 26:65:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brown Rice | Romaine Lettuce | |
|---|---|---|
| Protein | 9% | 26% |
| Carbohydrates | 84% | 65% |
| Fat | 7% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Romaine lettuce has signficantly less carbohydrates than brown rice - romaine lettuce has 3.3g of total carbs per 100 grams and brown rice has 25.6g of carbohydrates.
dietary fiber
Romaine lettuce is a great source of dietary fiber and it has 31% more dietary fiber than brown rice - romaine lettuce has 2.1g of dietary fiber per 100 grams and brown rice has 1.6g of dietary fiber.
sugar
Romaine lettuce and brown rice contain similar amounts of sugar - romaine lettuce has 1.2g of sugar per 100 grams and brown rice has 0.24g of sugar.
Protein
protein
Romaine lettuce and brown rice contain similar amounts of protein - romaine lettuce has 1.2g of protein per 100 grams and brown rice has 2.7g of protein.
Fat
saturated fat
Both romaine lettuce and brown rice are low in saturated fat - romaine lettuce has 0.04g of saturated fat per 100 grams and brown rice has 0.26g of saturated fat.
Vitamins
Vitamin C
Romaine lettuce has more Vitamin C than brown rice - romaine lettuce has 4mg of Vitamin C per 100 grams and brown rice does not contain significant amounts.
Vitamin A
Romaine lettuce is an excellent source of Vitamin A and it has more Vitamin A than brown rice - romaine lettuce has 436ug of Vitamin A per 100 grams and brown rice does not contain significant amounts.
Vitamin E
Romaine lettuce and brown rice contain similar amounts of Vitamin E - romaine lettuce has 0.13mg of Vitamin E per 100 grams and brown rice has 0.17mg of Vitamin E.
Vitamin K
Romaine lettuce is a great source of Vitamin K and it has 511 times more Vitamin K than brown rice - romaine lettuce has 102.5ug of Vitamin K per 100 grams and brown rice has 0.2ug of Vitamin K.
The B Vitamins
Brown rice has more thiamin, niacin and pantothenic acid, however, romaine lettuce contains more folate. Both brown rice and romaine lettuce contain significant amounts of riboflavin and Vitamin B6.
| Brown Rice | Romaine Lettuce | |
|---|---|---|
| Thiamin | 0.178 MG | 0.072 MG |
| Riboflavin | 0.069 MG | 0.067 MG |
| Niacin | 2.561 MG | 0.313 MG |
| Pantothenic acid | 0.38 MG | 0.142 MG |
| Vitamin B6 | 0.123 MG | 0.074 MG |
| Folate | 9 UG | 136 UG |
Minerals
calcium
Romaine lettuce has signficantly more calcium than brown rice - romaine lettuce has 33mg of calcium per 100 grams and brown rice has 3mg of calcium.
iron
Romaine lettuce has 73% more iron than brown rice - romaine lettuce has 0.97mg of iron per 100 grams and brown rice has 0.56mg of iron.
potassium
Romaine lettuce is a great source of potassium and it has 187% more potassium than brown rice - romaine lettuce has 247mg of potassium per 100 grams and brown rice has 86mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, romaine lettuce has more alpha linoleic acid (ALA) than brown rice per 100 grams.
| Brown Rice | Romaine Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.113 G |
| Total | 0.011 G | 0.113 G |
omega 6s
Comparing omega-6 fatty acids, brown rice has more linoleic acid than romaine lettuce per 100 grams.
| Brown Rice | Romaine Lettuce | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.355 G | 0.047 G |
| Total | 0.359 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: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Romaine Lettuce (Lettuce, cos or romaine, raw) .
Cooked Brown Rice 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 brown rice contain more calories in 100 grams?Brown rice is high in calories and romaine lettuce has 90% less calories than brown rice - romaine lettuce has 17 calories in 100g and brown rice has 123 calories.
Does romaine lettuce or brown rice have more carbohydrates?
By weight, romaine lettuce has signficantly fewer carbohydrates than brown rice - romaine lettuce has 3.3g of carbs for 100g and brown rice has 25.6g of carbohydrates.