Strawberries vs. Romaine Lettuce
Nutrition comparison of Strawberries and Romaine Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
strawberries
versus
romaine lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in strawberries and romaine lettuce:
- 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.
- Strawberry is an excellent source of Vitamin C.
USDA sources for nutritional information: Strawberries (Strawberries, raw) and Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Strawberries and romaine lettuce contain similar amounts of calories - strawberry has 32 calories per 100 grams and romaine lettuce has 17 calories.
For macronutrient ratios, strawberries is lighter in protein, much heavier in carbs and lighter in fat compared to romaine lettuce per calorie. Strawberries has a macronutrient ratio of 8:86:7 and for romaine lettuce, 22:63:15 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Strawberries | Romaine Lettuce | |
|---|---|---|
| Protein | 8% | 22% |
| Carbohydrates | 86% | 63% |
| Fat | 7% | 15% |
| Alcohol | ~ | ~ |
carbohydrates
Strawberries and romaine lettuce contain similar amounts of carbs - strawberry has 7.7g of total carbs per 100 grams and romaine lettuce has 3.3g of carbohydrates.
The carbs in strawberries are made of 71% sugar, 29% dietary fiber and 1% starch, whereas the carbs in romaine lettuce comprise of 64% dietary fiber and 36% sugar.
dietary fiber
Strawberries and romaine lettuce contain similar amounts of dietary fiber - strawberry has 2g of dietary fiber per 100 grams and romaine lettuce has 2.1g of dietary fiber.
sugar
Strawberries and romaine lettuce contain similar amounts of sugar - strawberry has 4.9g of sugar per 100 grams and romaine lettuce has 1.2g of sugar.
Protein
protein
Strawberries and romaine lettuce contain similar amounts of protein - strawberry has 0.67g of protein per 100 grams and romaine lettuce has 1.2g of protein.
Fat
saturated fat
Both strawberries and romaine lettuce are low in saturated fat - strawberry has 0.02g of saturated fat per 100 grams and romaine lettuce has 0.04g of saturated fat.
Vitamins
Vitamin C
Strawberry is an excellent source of Vitamin C and it has 13 times more Vitamin C than romaine lettuce - strawberry has 58.8mg 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 435 times more Vitamin A than strawberry - strawberry has 1ug of Vitamin A per 100 grams and romaine lettuce has 436ug of Vitamin A.
Vitamin E
Strawberries and romaine lettuce contain similar amounts of Vitamin E - strawberry has 0.29mg 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 45 times more Vitamin K than strawberry - strawberry has 2.2ug of Vitamin K per 100 grams and romaine lettuce has 102.5ug of Vitamin K.
The B Vitamins
Romaine lettuce has more thiamin, riboflavin and folate. Both strawberries and romaine lettuce contain significant amounts of niacin, pantothenic acid and Vitamin B6.
| Strawberries | Romaine Lettuce | |
|---|---|---|
| Thiamin | 0.024 MG | 0.072 MG |
| Riboflavin | 0.022 MG | 0.067 MG |
| Niacin | 0.386 MG | 0.313 MG |
| Pantothenic acid | 0.125 MG | 0.142 MG |
| Vitamin B6 | 0.047 MG | 0.074 MG |
| Folate | 24 UG | 136 UG |
Minerals
calcium
Romaine lettuce has 106% more calcium than strawberry - strawberry has 16mg of calcium per 100 grams and romaine lettuce has 33mg of calcium.
iron
Romaine lettuce has 137% more iron than strawberry - strawberry has 0.41mg 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 61% more potassium than strawberry - strawberry has 153mg 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, both strawberries and romaine lettuce contain significant amounts of quercetin.
| Strawberries | Romaine Lettuce | |
|---|---|---|
| kaempferol | 0.5 mg | 0.02 mg |
| myricetin | 0.04 mg | ~ |
| Quercetin | 1.11 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,
| Strawberries | Romaine Lettuce | |
|---|---|---|
| beta-carotene | 7 UG | 5226 UG |
| lutein + zeaxanthin | 26 UG | 2312 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both strawberries and romaine lettuce contain significant amounts of alpha linoleic acid (ALA).
| Strawberries | Romaine Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.065 G | 0.113 G |
| Total | 0.065 G | 0.113 G |
omega 6s
Comparing omega-6 fatty acids, both strawberries and romaine lettuce contain significant amounts of linoleic acid.
| Strawberries | Romaine Lettuce | |
|---|---|---|
| linoleic acid | 0.09 G | 0.047 G |
| Total | 0.09 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: Strawberries (Strawberries, raw) and Romaine Lettuce (Lettuce, cos or romaine, raw) .
Strawberries g
()
|
Daily Values (%) |
Romaine Lettuce g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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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 % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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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 % |
|
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 strawberries or romaine lettuce contain more calories in 100 grams?Strawberries and romaine lettuce contain similar amounts of calories - strawberry has 32 calories in 100g and romaine lettuce has 17 calories.
Does strawberries or romaine lettuce have more carbohydrates?
By weight, strawberries and romaine lettuce contain similar amounts of carbs - strawberry has 7.7g of carbs for 100g and romaine lettuce has 3.3g of carbohydrates. the carbs in strawberries are made of 70% sugar, 30% dietary fiber and 0% starch, whereas the carbs in romaine lettuce comprise of 60% dietary fiber and 40% sugar.