Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
romaine lettuce
versus
tomato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in romaine lettuce and tomato:
Romaine lettuce and tomato contain similar amounts of calories - romaine lettuce has 17 calories per 100 grams and tomato has 18 calories.
For macronutrient ratios, romaine lettuce is heavier in protein, lighter in carbs and heavier in fat compared to tomato per calorie. Romaine lettuce has a macronutrient ratio of 23:64:13 and for tomato, 17:74:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Romaine Lettuce | Tomato | |
---|---|---|
Protein | 23% | 17% |
Carbohydrates | 64% | 74% |
Fat | 13% | 9% |
Alcohol | ~ | ~ |
Both romaine lettuce and tomato are low in carbohydrates - romaine lettuce has 3.3g of total carbs per 100 grams and tomato has 3.9g of carbohydrates.
The carbs in romaine lettuce are made of 64% dietary fiber and 36% sugar, whereas the carbs in tomato comprise of 69% sugar and 31% dietary fiber.
Romaine lettuce is a great source of dietary fiber and it has 75% more dietary fiber than tomato - romaine lettuce has 2.1g of dietary fiber per 100 grams and tomato has 1.2g of dietary fiber.
Romaine lettuce and tomato contain similar amounts of sugar - romaine lettuce has 1.2g of sugar per 100 grams and tomato has 2.6g of sugar.
Romaine lettuce and tomato contain similar amounts of protein - romaine lettuce has 1.2g of protein per 100 grams and tomato has 0.88g of protein.
Both romaine lettuce and tomato are low in saturated fat - romaine lettuce has 0.04g of saturated fat per 100 grams and tomato has 0.03g of saturated fat.
Tomato is a great source of Vitamin C and it has 243% more Vitamin C than romaine lettuce - romaine lettuce has 4mg of Vitamin C per 100 grams and tomato has 13.7mg of Vitamin C.
Romaine lettuce is an excellent source of Vitamin A and it has 938% more Vitamin A than tomato - romaine lettuce has 436ug of Vitamin A per 100 grams and tomato has 42ug of Vitamin A.
Romaine lettuce and tomato contain similar amounts of Vitamin E - romaine lettuce has 0.13mg of Vitamin E per 100 grams and tomato has 0.54mg of Vitamin E.
Romaine lettuce is a great source of Vitamin K and it has 11 times more Vitamin K than tomato - romaine lettuce has 102.5ug of Vitamin K per 100 grams and tomato has 7.9ug of Vitamin K.
Romaine lettuce has more thiamin, riboflavin and folate. Both romaine lettuce and tomato contain significant amounts of niacin, pantothenic acid and Vitamin B6.
Romaine Lettuce | Tomato | |
---|---|---|
Thiamin | 0.072 MG | 0.037 MG |
Riboflavin | 0.067 MG | 0.019 MG |
Niacin | 0.313 MG | 0.594 MG |
Pantothenic acid | 0.142 MG | 0.089 MG |
Vitamin B6 | 0.074 MG | 0.08 MG |
Folate | 136 UG | 15 UG |
Romaine lettuce has 230% more calcium than tomato - romaine lettuce has 33mg of calcium per 100 grams and tomato has 10mg of calcium.
Romaine lettuce has 259% more iron than tomato - romaine lettuce has 0.97mg of iron per 100 grams and tomato has 0.27mg of iron.
Both romaine lettuce and tomato are high in potassium. Romaine lettuce has a little more potassium (4%) than tomato by weight - romaine lettuce has 247mg of potassium per 100 grams and tomato has 237mg of potassium.
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 romaine lettuce and tomato contain small amounts of kaempferol.
Romaine Lettuce | Tomato | |
---|---|---|
luteolin | 0.05 mg | ~ |
kaempferol | 0.02 mg | 0.09 mg |
Quercetin | 2.2 mg | 0.58 mg |
myricetin | ~ | 0.13 mg |
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, romaine lettuce has more beta-carotene and lutein + zeaxanthin than tomato per 100 grams, however, tomato contains more alpha-carotene and lycopene than romaine lettuce per 100 grams.
Romaine Lettuce | Tomato | |
---|---|---|
beta-carotene | 5226 UG | 449 UG |
lutein + zeaxanthin | 2312 UG | 123 UG |
alpha-carotene | ~ | 101 UG |
lycopene | ~ | 2573 UG |
For omega-3 fatty acids, romaine lettuce has more alpha linoleic acid (ALA) than tomato per 100 grams.
Romaine Lettuce | Tomato | |
---|---|---|
alpha linoleic acid | 0.113 G | 0.003 G |
Total | 0.113 G | 0.003 G |
Comparing omega-6 fatty acids, both romaine lettuce and tomato contain significant amounts of linoleic acid.
Romaine Lettuce | Tomato | |
---|---|---|
linoleic acid | 0.047 G | 0.08 G |
Total | 0.047 G | 0.08 G |
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 Romaine Lettuce or Tomato .
Note: The specific food items compared are: Romaine Lettuce (Lettuce, cos or romaine, raw) and Tomato (Tomatoes, red, ripe, raw, year round average) .
Romaine Lettuce g
()
|
Daily Values (%) |
Tomato g
()
|
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KCAL % |
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5% | calories | 5% |
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KCAL % | |
G % |
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5% | carbohydrates | 5% |
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G % | |
G % |
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5% | dietary fiber | 5% |
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G % | |
G | 5% | sugar | 5% | G | |||
G % |
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5% | total fat | 5% |
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G % | |
G % |
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5% | saturated fat | 5% |
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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 % |
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5% | sodium | 5% |
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MG % | |
5% | Vitamins and Minerals | 5% | |||||
UG % |
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5% | Vitamin A | 5% |
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UG % | |
MG % |
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5% | Vitamin C | 5% |
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MG % | |
IU % |
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5% | Vitamin D | 5% |
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IU % | |
MG % |
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5% | calcium | 5% |
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MG % | |
MG % |
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5% | iron | 5% |
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MG % | |
MG % |
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5% | magnesium | 5% |
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MG % | |
MG % |
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5% | potassium | 5% |
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MG % | |
MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
MG % |
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5% | Vitamin B6 | 5% |
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MG % | |
MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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MG % | |
UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
MG % |
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5% | Vitamin E | 5% |
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MG % | |
UG % |
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5% | Vitamin K | 5% |
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UG % | |
G % |
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5% | protein | 5% |
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G % | |
UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
MG % |
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5% | choline | 5% |
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MG % | |
MG % |
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5% | chlorine | 5% |
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MG % | |
UG % |
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5% | chromium | 5% |
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UG % | |
MG % |
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5% | copper | 5% |
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MG % | |
UG % |
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5% | fluoride | 5% |
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UG % | |
UG % |
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5% | iodine | 5% |
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UG % | |
MG % |
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5% | manganese | 5% |
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MG % | |
UG % |
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5% | molybdenum | 5% |
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UG % | |
MG % |
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5% | phosphorus | 5% |
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MG % | |
UG % |
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5% | selenium | 5% |
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UG % | |
MG % |
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5% | zinc | 5% |
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MG % | |
G | 5% | Water | 5% | G | |||
G | 5% | Starch | 5% | G | |||
G | 5% | Alcohol | 5% | G | |||