Lemon juice vs. Romaine Lettuce
Nutrition comparison of Lemon Juice and Romaine Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
lemon juice
versus
romaine lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lemon juice and romaine lettuce:
- Lemon juice is an excellent source of Vitamin C.
- Romaine lettuce has more thiamin, riboflavin and folate.
- 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: Lemon juice (Lemon juice, raw) and Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Lemon juice and romaine lettuce contain similar amounts of calories - lemon juice has 22 calories per 100 grams and romaine lettuce has 17 calories.
For macronutrient ratios, lemon juice is much lighter in protein, much heavier in carbs and similar to romaine lettuce for fat. Lemon juice has a macronutrient ratio of 5:88:7 and for romaine lettuce, 26:65:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lemon juice | Romaine Lettuce | |
|---|---|---|
| Protein | 5% | 26% |
| Carbohydrates | 88% | 65% |
| Fat | 7% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Lemon juice and romaine lettuce contain similar amounts of carbs - lemon juice has 6.9g of total carbs per 100 grams and romaine lettuce has 3.3g of carbohydrates.
dietary fiber
Romaine lettuce is a great source of dietary fiber and it has 600% more dietary fiber than lemon juice - lemon juice has 0.3g of dietary fiber per 100 grams and romaine lettuce has 2.1g of dietary fiber.
sugar
Lemon juice and romaine lettuce contain similar amounts of sugar - lemon juice has 2.5g of sugar per 100 grams and romaine lettuce has 1.2g of sugar.
Protein
protein
Lemon juice and romaine lettuce contain similar amounts of protein - lemon juice has 0.35g of protein per 100 grams and romaine lettuce has 1.2g of protein.
Fat
saturated fat
Both lemon juice and romaine lettuce are low in saturated fat - lemon juice has 0.04g of saturated fat per 100 grams and romaine lettuce has 0.04g of saturated fat.
Vitamins
Vitamin C
Lemon juice is an excellent source of Vitamin C and it has 868% more Vitamin C than romaine lettuce - lemon juice has 38.7mg of Vitamin C per 100 grams and romaine lettuce has 4mg of Vitamin C.
Vitamin A
Romaine lettuce is an excellent source of Vitamin A and it has more Vitamin A than lemon juice - romaine lettuce has 436ug of Vitamin A per 100 grams and lemon juice does not contain significant amounts.
Vitamin E
Lemon juice and romaine lettuce contain similar amounts of Vitamin E - lemon juice has 0.15mg of Vitamin E per 100 grams and romaine lettuce has 0.13mg of Vitamin E.
Vitamin K
Romaine lettuce is a great source of Vitamin K and it has more Vitamin K than lemon juice - romaine lettuce has 102.5ug of Vitamin K per 100 grams and lemon juice does not contain significant amounts.
The B Vitamins
Romaine lettuce has more thiamin, riboflavin and folate. Both lemon juice and romaine lettuce contain significant amounts of niacin, pantothenic acid and Vitamin B6.
| Lemon juice | Romaine Lettuce | |
|---|---|---|
| Thiamin | 0.024 MG | 0.072 MG |
| Riboflavin | 0.015 MG | 0.067 MG |
| Niacin | 0.091 MG | 0.313 MG |
| Pantothenic acid | 0.131 MG | 0.142 MG |
| Vitamin B6 | 0.046 MG | 0.074 MG |
| Folate | 20 UG | 136 UG |
Minerals
calcium
Romaine lettuce has 450% more calcium than lemon juice - lemon juice has 6mg of calcium per 100 grams and romaine lettuce has 33mg of calcium.
iron
Romaine lettuce has 11 times more iron than lemon juice - lemon juice has 0.08mg of iron per 100 grams and romaine lettuce has 0.97mg of iron.
potassium
Romaine lettuce is a great source of potassium and it has 140% more potassium than lemon juice - lemon juice has 103mg of potassium per 100 grams and romaine lettuce has 247mg 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,
| Lemon juice | Romaine Lettuce | |
|---|---|---|
| myricetin | 0.02 mg | ~ |
| Quercetin | 0.37 mg | 2.2 mg |
| luteolin | ~ | 0.05 mg |
| kaempferol | ~ | 0.02 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,
| Lemon juice | Romaine Lettuce | |
|---|---|---|
| beta-carotene | 1 UG | 5226 UG |
| lutein + zeaxanthin | 15 UG | 2312 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, romaine lettuce has more alpha linoleic acid (ALA) than lemon juice per 100 grams.
| Lemon juice | Romaine Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.113 G |
| Total | 0.009 G | 0.113 G |
omega 6s
Comparing omega-6 fatty acids, both lemon juice and romaine lettuce contain small amounts of linoleic acid.
| Lemon juice | Romaine Lettuce | |
|---|---|---|
| linoleic acid | 0.012 G | 0.047 G |
| Total | 0.012 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: Lemon juice (Lemon juice, raw) and Romaine Lettuce (Lettuce, cos or romaine, raw) .
Lemon juice 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 lemon juice or romaine lettuce contain more calories in 100 grams?Lemon juice and romaine lettuce contain similar amounts of calories - lemon juice has 22 calories in 100g and romaine lettuce has 17 calories.
Does lemon juice or romaine lettuce have more carbohydrates?
By weight, lemon juice and romaine lettuce contain similar amounts of carbs - lemon juice has 6.9g of carbs for 100g and romaine lettuce has 3.3g of carbohydrates.