Cranberry vs. Romaine Lettuce
Nutrition comparison of Cranberry and Romaine Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cranberry
versus
romaine lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cranberry and romaine lettuce:
- Both romaine lettuce and cranberry are high in dietary fiber.
- Cranberry is a great source of Vitamin C.
- Romaine lettuce has 63% less calories than cranberry.
- Romaine lettuce has 73% less carbohydrates than cranberry.
- Romaine lettuce has more thiamin, riboflavin and folate.
- Romaine lettuce is a great source of Vitamin K and potassium.
- Romaine lettuce is an excellent source of Vitamin A.
USDA sources for nutritional information: Cranberry (Cranberries, raw) and Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Romaine lettuce has 63% less calories than cranberry - romaine lettuce has 17 calories per 100 grams and cranberry has 46 calories.
For macronutrient ratios, cranberry is much lighter in protein, much heavier in carbs and lighter in fat compared to romaine lettuce per calorie. Cranberry has a macronutrient ratio of 4:95:2 and for romaine lettuce, 26:65:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cranberry | Romaine Lettuce | |
|---|---|---|
| Protein | 4% | 26% |
| Carbohydrates | 95% | 65% |
| Fat | 2% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Romaine lettuce has 73% less carbohydrates than cranberry - romaine lettuce has 3.3g of total carbs per 100 grams and cranberry has 12g of carbohydrates.
dietary fiber
Both romaine lettuce and cranberry are high in dietary fiber. Cranberry has 71% more dietary fiber than romaine lettuce - romaine lettuce has 2.1g of dietary fiber per 100 grams and cranberry has 3.6g of dietary fiber.
sugar
Romaine lettuce and cranberry contain similar amounts of sugar - romaine lettuce has 1.2g of sugar per 100 grams and cranberry has 4.3g of sugar.
Protein
protein
Romaine lettuce and cranberry contain similar amounts of protein - romaine lettuce has 1.2g of protein per 100 grams and cranberry has 0.46g of protein.
Fat
saturated fat
Both romaine lettuce and cranberry are low in saturated fat - romaine lettuce has 0.04g of saturated fat per 100 grams and cranberry has 0.01g of saturated fat.
Vitamins
Vitamin C
Cranberry is a great source of Vitamin C and it has 250% more Vitamin C than romaine lettuce - romaine lettuce has 4mg of Vitamin C per 100 grams and cranberry has 14mg of Vitamin C.
Vitamin A
Romaine lettuce is an excellent source of Vitamin A and it has 144 times more Vitamin A than cranberry - romaine lettuce has 436ug of Vitamin A per 100 grams and cranberry has 3ug of Vitamin A.
Vitamin E
Romaine lettuce and cranberry contain similar amounts of Vitamin E - romaine lettuce has 0.13mg of Vitamin E per 100 grams and cranberry has 1.3mg of Vitamin E.
Vitamin K
Romaine lettuce is a great source of Vitamin K and it has 19 times more Vitamin K than cranberry - romaine lettuce has 102.5ug of Vitamin K per 100 grams and cranberry has 5ug of Vitamin K.
The B Vitamins
Romaine lettuce has more thiamin, riboflavin and folate. Both cranberry and romaine lettuce contain significant amounts of niacin, pantothenic acid and Vitamin B6.
| Cranberry | Romaine Lettuce | |
|---|---|---|
| Thiamin | 0.012 MG | 0.072 MG |
| Riboflavin | 0.02 MG | 0.067 MG |
| Niacin | 0.101 MG | 0.313 MG |
| Pantothenic acid | 0.295 MG | 0.142 MG |
| Vitamin B6 | 0.057 MG | 0.074 MG |
| Folate | 1 UG | 136 UG |
Minerals
calcium
Romaine lettuce has 313% more calcium than cranberry - romaine lettuce has 33mg of calcium per 100 grams and cranberry has 8mg of calcium.
iron
Romaine lettuce has 322% more iron than cranberry - romaine lettuce has 0.97mg of iron per 100 grams and cranberry has 0.23mg of iron.
potassium
Romaine lettuce is a great source of potassium and it has 209% more potassium than cranberry - romaine lettuce has 247mg of potassium per 100 grams and cranberry has 80mg 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 cranberry and romaine lettuce contain small amounts of kaempferol.
| Cranberry | Romaine Lettuce | |
|---|---|---|
| kaempferol | 0.12 mg | 0.02 mg |
| myricetin | 6.63 mg | ~ |
| Quercetin | 14.84 mg | 2.2 mg |
| luteolin | ~ | 0.05 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,
| Cranberry | Romaine Lettuce | |
|---|---|---|
| beta-carotene | 38 UG | 5226 UG |
| lutein + zeaxanthin | 91 UG | 2312 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, romaine lettuce has more alpha linoleic acid (ALA) than cranberry per 100 grams.
| Cranberry | Romaine Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.022 G | 0.113 G |
| Total | 0.022 G | 0.113 G |
omega 6s
Comparing omega-6 fatty acids, both cranberry and romaine lettuce contain small amounts of linoleic acid.
| Cranberry | Romaine Lettuce | |
|---|---|---|
| linoleic acid | 0.033 G | 0.047 G |
| Total | 0.033 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: Cranberry (Cranberries, raw) and Romaine Lettuce (Lettuce, cos or romaine, raw) .
Cranberry 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 cranberry contain more calories in 100 grams?Romaine lettuce has 60% less calories than cranberry - romaine lettuce has 17 calories in 100g and cranberry has 46 calories.
Does romaine lettuce or cranberry have more carbohydrates?
By weight, romaine lettuce has 70% fewer carbohydrates than cranberry - romaine lettuce has 3.3g of carbs for 100g and cranberry has 12g of carbohydrates.