White Rice vs. Romaine Lettuce
Nutrition comparison of Cooked White Rice 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
white rice
versus
romaine lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and romaine lettuce:
- Romaine lettuce has signficantly less carbohydrates than white rice.
- Romaine lettuce has signficantly more calcium than white rice.
- Romaine lettuce is a great source of Vitamin K, dietary fiber and potassium.
- Romaine lettuce is an excellent source of Vitamin A.
- White rice has more thiamin, niacin and pantothenic acid, however, romaine lettuce contains more riboflavin and folate.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White rice is high in calories and romaine lettuce has 87% less calories than white rice - white rice has 130 calories per 100 grams and romaine lettuce has 17 calories.
For macronutrient ratios, white rice is lighter in protein, much heavier in carbs and lighter in fat compared to romaine lettuce per calorie. White rice has a macronutrient ratio of 8:91:2 and for romaine lettuce, 26:65:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Romaine Lettuce | |
|---|---|---|
| Protein | 8% | 26% |
| Carbohydrates | 91% | 65% |
| Fat | 2% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Romaine lettuce has signficantly less carbohydrates than white rice - white rice has 28.6g 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 white rice - white rice has 0.3g of dietary fiber per 100 grams and romaine lettuce has 2.1g of dietary fiber.
sugar
White rice has less sugar than romaine lettuce - romaine lettuce has 1.2g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
White rice and romaine lettuce contain similar amounts of protein - white rice has 2.4g of protein per 100 grams and romaine lettuce has 1.2g of protein.
Fat
saturated fat
Both white rice and romaine lettuce are low in saturated fat - white rice has 0.06g of saturated fat per 100 grams and romaine lettuce has 0.04g of saturated fat.
Vitamins
Vitamin C
Romaine lettuce has more Vitamin C than white rice - romaine lettuce has 4mg of Vitamin C per 100 grams and white rice does not contain significant amounts.
Vitamin A
Romaine lettuce is an excellent source of Vitamin A and it has more Vitamin A than white rice - romaine lettuce has 436ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
Vitamin E
Romaine lettuce and white rice contain similar amounts of Vitamin E - romaine lettuce has 0.13mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Vitamin K
Romaine lettuce is a great source of Vitamin K and it has more Vitamin K than white rice - romaine lettuce has 102.5ug of Vitamin K per 100 grams and white rice does not contain significant amounts.
The B Vitamins
White rice has more thiamin, niacin and pantothenic acid, however, romaine lettuce contains more riboflavin and folate. Both white rice and romaine lettuce contain significant amounts of Vitamin B6.
| White Rice | Romaine Lettuce | |
|---|---|---|
| Thiamin | 0.167 MG | 0.072 MG |
| Riboflavin | 0.016 MG | 0.067 MG |
| Niacin | 1.835 MG | 0.313 MG |
| Pantothenic acid | 0.411 MG | 0.142 MG |
| Vitamin B6 | 0.05 MG | 0.074 MG |
| Folate | 58 UG | 136 UG |
Minerals
calcium
Romaine lettuce has signficantly more calcium than white rice - white rice has 3mg of calcium per 100 grams and romaine lettuce has 33mg of calcium.
iron
White rice has 54% more iron than romaine lettuce - white rice has 1.5mg 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 752% more potassium than white rice - white rice has 29mg of potassium per 100 grams and romaine lettuce has 247mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, romaine lettuce has more alpha linoleic acid (ALA) than white rice per 100 grams.
| White Rice | Romaine Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.113 G |
| Total | 0.01 G | 0.113 G |
omega 6s
Comparing omega-6 fatty acids, both white rice and romaine lettuce contain small amounts of linoleic acid.
| White Rice | Romaine Lettuce | |
|---|---|---|
| linoleic acid | 0.046 G | 0.047 G |
| Total | 0.046 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: White Rice (Rice, white, medium-grain, enriched, cooked) and Romaine Lettuce (Lettuce, cos or romaine, raw) .
Cooked White Rice 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 white rice or romaine lettuce contain more calories in 100 grams?White rice is high in calories and romaine lettuce has 90% less calories than white rice - white rice has 130 calories in 100g and romaine lettuce has 17 calories.
Does white rice or romaine lettuce have more carbohydrates?
By weight, romaine lettuce has signficantly fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and romaine lettuce has 3.3g of carbohydrates.