Chicken Breast vs. Romaine Lettuce
Nutrition comparison of Cooked Chicken Breast 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
chicken breast
versus
romaine lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chicken breast and romaine lettuce:
- Both romaine lettuce and chicken breast are high in potassium.
- Chicken breast has more niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, romaine lettuce contains more folate.
- Chicken breast 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: Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) and Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chicken breast is high in calories and romaine lettuce has 90% less calories than chicken breast - romaine lettuce has 17 calories per 100 grams and chicken breast has 165 calories.
For macronutrient ratios, chicken breast is much heavier in protein, much lighter in carbs and heavier in fat compared to romaine lettuce per calorie. Chicken breast has a macronutrient ratio of 79:0:21 and for romaine lettuce, 23:64:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chicken Breast | Romaine Lettuce | |
|---|---|---|
| Protein | 79% | 23% |
| Carbohydrates | ~ | 64% |
| Fat | 21% | 13% |
| Alcohol | ~ | ~ |
carbohydrates
Both romaine lettuce and chicken breast are low in carbohydrates - romaine lettuce has 3.3g of total carbs per 100 grams and chicken breast does not contain significant amounts.
dietary fiber
Romaine lettuce is a great source of dietary fiber and it has more dietary fiber than chicken breast - romaine lettuce has 2.1g of dietary fiber per 100 grams and chicken breast does not contain significant amounts.
sugar
Chicken breast has less sugar than romaine lettuce - romaine lettuce has 1.2g of sugar per 100 grams and chicken breast does not contain significant amounts.
Protein
protein
Chicken breast is an excellent source of protein and it has 24 times more protein than romaine lettuce - romaine lettuce has 1.2g of protein per 100 grams and chicken breast has 31g of protein.
Fat
saturated fat
Romaine lettuce and chicken breast contain similar amounts of saturated fat - romaine lettuce has 0.04g of saturated fat per 100 grams and chicken breast has 1g of saturated fat.
cholesterol
Romaine lettuce has less cholesterol than chicken breast - chicken breast has 85mg of cholesterol per 100 grams and romaine lettuce does not contain significant amounts.
Vitamins
Vitamin C
Romaine lettuce has more Vitamin C than chicken breast - romaine lettuce has 4mg of Vitamin C per 100 grams and chicken breast does not contain significant amounts.
Vitamin A
Romaine lettuce is an excellent source of Vitamin A and it has 71 times more Vitamin A than chicken breast - romaine lettuce has 436ug of Vitamin A per 100 grams and chicken breast has 6ug of Vitamin A.
Vitamin D
Chicken breast has more Vitamin D than romaine lettuce - chicken breast has 5iu of Vitamin D per 100 grams and romaine lettuce does not contain significant amounts.
Vitamin E
Romaine lettuce and chicken breast contain similar amounts of Vitamin E - romaine lettuce has 0.13mg of Vitamin E per 100 grams and chicken breast has 0.27mg of Vitamin E.
Vitamin K
Romaine lettuce is a great source of Vitamin K and it has 340 times more Vitamin K than chicken breast - romaine lettuce has 102.5ug of Vitamin K per 100 grams and chicken breast has 0.3ug of Vitamin K.
The B Vitamins
Chicken breast has more niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, romaine lettuce contains more folate. Both chicken breast and romaine lettuce contain significant amounts of thiamin and riboflavin.
| Chicken Breast | Romaine Lettuce | |
|---|---|---|
| Thiamin | 0.07 MG | 0.072 MG |
| Riboflavin | 0.114 MG | 0.067 MG |
| Niacin | 13.712 MG | 0.313 MG |
| Pantothenic acid | 0.965 MG | 0.142 MG |
| Vitamin B6 | 0.6 MG | 0.074 MG |
| Folate | 4 UG | 136 UG |
| Vitamin B12 | 0.34 UG | ~ |
Minerals
calcium
Romaine lettuce has 120% more calcium than chicken breast - romaine lettuce has 33mg of calcium per 100 grams and chicken breast has 15mg of calcium.
iron
Romaine lettuce and chicken breast contain similar amounts of iron - romaine lettuce has 0.97mg of iron per 100 grams and chicken breast has 1mg of iron.
potassium
Both romaine lettuce and chicken breast are high in potassium. Romaine lettuce is very similar to romaine lettuce for potassium - romaine lettuce has 247mg of potassium per 100 grams and chicken breast has 256mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, romaine lettuce has more alpha linoleic acid (ALA) than chicken breast per 100 grams, however, chicken breast contains more dha than romaine lettuce per 100 grams.
| Chicken Breast | Romaine Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.03 G | 0.113 G |
| DHA | 0.02 G | ~ |
| EPA | 0.01 G | ~ |
| DPA | 0.01 G | ~ |
| Total | 0.07 G | 0.113 G |
omega 6s
Comparing omega-6 fatty acids, chicken breast has more linoleic acid than romaine lettuce per 100 grams.
| Chicken Breast | Romaine Lettuce | |
|---|---|---|
| linoleic acid | 0.59 G | 0.047 G |
| other omega 6 | 0.06 G | ~ |
| Total | 0.65 G | 0.047 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Chicken Breast or Romaine Lettuce .
Note: The specific food items compared are: Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) and Romaine Lettuce (Lettuce, cos or romaine, raw) .
Cooked Chicken Breast 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 chicken breast contain more calories in 100 grams?Chicken breast is high in calories and romaine lettuce has 90% less calories than chicken breast - romaine lettuce has 17 calories in 100g and chicken breast has 165 calories.
Is romaine lettuce or chicken breast better for protein?
Chicken breast is a fantastic source of protein and it has 24 times more protein than romaine lettuce - romaine lettuce has 1.2g of protein per 100 grams and chicken breast has 31g of protein.
Does romaine lettuce or chicken breast have more carbohydrates?
By weight, both romaine lettuce and chicken breast are low in carbohydrates - romaine lettuce has 3.3g of carbs for 100g and chicken breast has no carbs..
Does romaine lettuce or chicken breast contain more potassium?
Both romaine lettuce and chicken breast are high in potassium. Romaine lettuce is very similar to romaine lettuce for potassium - romaine lettuce has 247mg of potassium in 100 grams and chicken breast has 256mg of potassium.