Fries vs. Romaine Lettuce
Nutrition comparison of Fries and Romaine Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
fries
versus
romaine lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in fries and romaine lettuce:
- Both romaine lettuce and fries are high in dietary fiber and potassium.
- Fry has more thiamin, niacin, pantothenic acid and Vitamin B6, however, romaine lettuce contains more folate.
- Romaine lettuce has 58.9 times less saturated fat than fry.
- Romaine lettuce is a great source of Vitamin K.
- Romaine lettuce is an excellent source of Vitamin A.
USDA sources for nutritional information: Fries (Fast foods, potato, french fried in vegetable oil) and Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Fry is high in calories and romaine lettuce has 95% less calories than fry - romaine lettuce has 17 calories per 100 grams and fry has 312 calories.
For macronutrient ratios, fries is lighter in protein, lighter in carbs and much heavier in fat compared to romaine lettuce per calorie. Fries has a macronutrient ratio of 4:53:43 and for romaine lettuce, 23:64:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Fries | Romaine Lettuce | |
|---|---|---|
| Protein | 4% | 23% |
| Carbohydrates | 53% | 64% |
| Fat | 43% | 13% |
| Alcohol | ~ | ~ |
carbohydrates
Fry is high in carbohydrates and romaine lettuce has 92% less carbohydrates than fry - romaine lettuce has 3.3g of total carbs per 100 grams and fry has 41.4g of carbohydrates.
dietary fiber
Both romaine lettuce and fries are high in dietary fiber. Fry has 81% more dietary fiber than romaine lettuce - romaine lettuce has 2.1g of dietary fiber per 100 grams and fry has 3.8g of dietary fiber.
sugar
Romaine lettuce and fries contain similar amounts of sugar - romaine lettuce has 1.2g of sugar per 100 grams and fry has 0.3g of sugar.
Protein
protein
Fry has 179% more protein than romaine lettuce - romaine lettuce has 1.2g of protein per 100 grams and fry has 3.4g of protein.
Fat
saturated fat
Romaine lettuce has 58.9 times less saturated fat than fry - romaine lettuce has 0.04g of saturated fat per 100 grams and fry has 2.3g of saturated fat.
trans fat
Both fries and romaine lettuce are low in trans fat - fry has 0.06g of trans fat per 100 grams and romaine lettuce does not contain significant amounts.
Vitamins
Vitamin C
Romaine lettuce and fries contain similar amounts of Vitamin C - romaine lettuce has 4mg of Vitamin C per 100 grams and fry has 4.7mg of Vitamin C.
Vitamin A
Romaine lettuce is an excellent source of Vitamin A and it has more Vitamin A than fry - romaine lettuce has 436ug of Vitamin A per 100 grams and fry does not contain significant amounts.
Vitamin E
Fry has 11 times more Vitamin E than romaine lettuce - romaine lettuce has 0.13mg of Vitamin E per 100 grams and fry has 1.7mg of Vitamin E.
Vitamin K
Romaine lettuce is a great source of Vitamin K and it has 815% more Vitamin K than fry - romaine lettuce has 102.5ug of Vitamin K per 100 grams and fry has 11.2ug of Vitamin K.
The B Vitamins
Fry has more thiamin, niacin, pantothenic acid and Vitamin B6, however, romaine lettuce contains more folate. Both fries and romaine lettuce contain significant amounts of riboflavin.
| Fries | Romaine Lettuce | |
|---|---|---|
| Thiamin | 0.17 MG | 0.072 MG |
| Riboflavin | 0.039 MG | 0.067 MG |
| Niacin | 3.004 MG | 0.313 MG |
| Pantothenic acid | 0.58 MG | 0.142 MG |
| Vitamin B6 | 0.372 MG | 0.074 MG |
| Folate | 30 UG | 136 UG |
Minerals
calcium
Romaine lettuce has 83% more calcium than fry - romaine lettuce has 33mg of calcium per 100 grams and fry has 18mg of calcium.
iron
Romaine lettuce and fries contain similar amounts of iron - romaine lettuce has 0.97mg of iron per 100 grams and fry has 0.81mg of iron.
potassium
Both romaine lettuce and fries are high in potassium. Fry has 134% more potassium than romaine lettuce - romaine lettuce has 247mg of potassium per 100 grams and fry has 579mg of potassium.
Antioxidants and Phytonutrients
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,
| Fries | Romaine Lettuce | |
|---|---|---|
| lutein + zeaxanthin | 27 UG | 2312 UG |
| beta-carotene | ~ | 5226 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, fry has more alpha linoleic acid (ALA) than romaine lettuce per 100 grams.
| Fries | Romaine Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.436 G | 0.113 G |
| Total | 0.436 G | 0.113 G |
omega 6s
Comparing omega-6 fatty acids, fry has more linoleic acid than romaine lettuce per 100 grams.
| Fries | Romaine Lettuce | |
|---|---|---|
| other omega 6 | 0.029 G | ~ |
| linoleic acid | 4.948 G | 0.047 G |
| Total | 4.977 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 Fries or Romaine Lettuce .
Note: The specific food items compared are: Fries (Fast foods, potato, french fried in vegetable oil) and Romaine Lettuce (Lettuce, cos or romaine, raw) .
Fries 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 fries contain more calories in 100 grams?Fry is high in calories and romaine lettuce has 100% less calories than fry - romaine lettuce has 17 calories in 100g and fry has 312 calories.
Does romaine lettuce or fries have more carbohydrates?
By weight, fry is high in carbohydrates and romaine lettuce has 90% fewer carbohydrates than fry - romaine lettuce has 3.3g of carbs for 100g and fry has 41.4g of carbohydrates.
Does romaine lettuce or fries contain more potassium?
Both romaine lettuce and fries are high in potassium. Fry has 130% more potassium than romaine lettuce - romaine lettuce has 247mg of potassium in 100 grams and fry has 579mg of potassium.