How many calories are in one head of romaine lettuce?

Romaine lettuce has 106 calories per head or 17 calories for every 100 grams. Most of its calories are from carbohydrates, protein and fat.

How much protein is in one head of romaine lettuce?

An excellent source of protein, a single head of Romaine Lettuce contains 15% of recommended daily values or 7.7 grams of protein. However, the protein in romaine lettuce is not complete, meaning it does not contain all 9 essential amino acids.

What vitamins and minerals are in romaine lettuce?

Romaine lettuce is an excellent source of many nutrients, including dietary fiber, Vitamin A, Vitamin C, calcium, iron, potassium, thiamin, riboflavin, Vitamin B6, folate and Vitamin K. It also contains significant amounts of carbohydrates, protein and magnesium.

Does romaine lettuce contain omega 3 fatty acids?

Romaine lettuce is a source of healthy omega-3 fatty acids, containing a total of 0.71 grams for every head. It contains significant amounts of alpha linoleic acid.

Does romaine lettuce contain antioxidants?

Romaine lettuce contains a number of healthy phytonutrients and antioxidants, specifically carotenoids beta-carotene and lutein + zeaxanthin and flavonoids quercetin.

What's similar to romaine lettuce in cooking?

Iceberg lettuce, butterhead lettuce, tomato, cucumber and radishes are similar to, or commonly paired with romaine lettuce in cooking and recipes.

Food with Nutrition Similar to Romaine Lettuce

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Summary
Similar plants
Similar dairy
Other Similar Foods

Romaine Lettuce source

Similar to Romaine Lettuce

A common and nutrient dense vegetable, romaine lettuce is an excellent source of Vitamin A. It is also a good source of dietary fiber and potassium. One head of romaine lettuce contains about 106 calories.

A couple foods are fairly similar to romaine lettuce nutritionally, particularly butterhead lettuce. In addition, arugula, spinach and cilantro are moderately alike.

We compared the key nutrients in romaine lettuce (dietary fiber, potassium and Vitamin A) to nutrients in hundreds of other foods with data from USDA.^[1]

Summary of the most similar foods by category:

plants and vegetables: Butterhead Lettuce, Arugula, Spinach, Cilantro, Endive, Leeks, Chives, Collard Greens, Basil, Celery, Fennel, Scallion, Watercress, Asparagus, Kale, Sage, Parsley, Green Bean

dairy and eggs: Mayonnaise

other: Margarine

The details of the top 20 foods most nutritionally similar to romaine lettuce are below.

plants and vegetables

There are quite a few plants and vegetables that offer similar nutritional benefits to romaine lettuce. Butterhead lettuce, arugula, spinach, cilantro and endive are all high in dietary fiber, potassium and or Vitamin A.

Butterhead Lettuce

Similarity: > 95%

Butterhead lettuce is also high in Vitamin A and potassium.

For 100 grams of romaine lettuce and butterhead lettuce:

Romaine Lettuce (2.25 cups)		Butterhead Lettuce (1.75 cup)
2.1	dietary fiber (G)	1.1
247	potassium (MG)	238
436	Vitamin A (UG)	166

However, romaine lettuce does contain more dietary fiber and folate than butterhead lettuce by weight.

Here is a comparison of the rest of nutrients:

17	calories (KCAL)	13
1.2	sugar (G)	0.94
1.2	protein (G)	1.4
0.04	saturated fat (G)	0.03
4	Vitamin C (MG)	3.7
436	Vitamin A (UG)	166
0.13	Vitamin E (MG)	0.18
33	calcium (MG)	35
0.97	iron (MG)	1.2
0.07	thiamin (MG)	0.06
0.07	riboflavin (MG)	0.06
0.31	niacin (MG)	0.36
0.14	pantothenic acid (MG)	0.15
0.07	Vitamin B6 (MG)	0.08
136	folate (UG)	73

0.954 | 0.954 | 2.23 Complete Comparison:
Butterhead Lettuce vs. Romaine Lettuce

Arugula

Similarity: > 90%

Arugula is also high in Vitamin A and potassium. Also, arugula contains more Vitamin C, calcium and iron than romaine lettuce.

For 100 grams of romaine lettuce and arugula:

Romaine Lettuce (2.25 cups)		Arugula (50 leaves)
2.1	dietary fiber (G)	1.6
247	potassium (MG)	369
436	Vitamin A (UG)	119

However, romaine lettuce does contain more dietary fiber and folate than arugula by weight.

Here is a comparison of the rest of nutrients:

17	calories (KCAL)	25
1.2	sugar (G)	2.1
1.2	protein (G)	2.6
0.04	saturated fat (G)	0.09
4	Vitamin C (MG)	15
436	Vitamin A (UG)	119
0.13	Vitamin E (MG)	0.43
33	calcium (MG)	160
0.97	iron (MG)	1.5
0.07	thiamin (MG)	0.04
0.07	riboflavin (MG)	0.09
0.31	niacin (MG)	0.31
0.14	pantothenic acid (MG)	0.44
0.07	Vitamin B6 (MG)	0.07
136	folate (UG)	97

0.926 | 0.926 | 2.95 Complete Comparison:
Arugula vs. Romaine Lettuce

Spinach

Similarity: > 90%

Spinach is also high in dietary fiber, Vitamin A and potassium. Moreover, spinach contains more protein, Vitamin C, Vitamin E, calcium and iron than romaine lettuce.

For 100 grams of romaine lettuce and spinach:

Romaine Lettuce (2.25 cups)		Spinach (3.5 cups)
2.1	dietary fiber (G)	2.2
247	potassium (MG)	558
436	Vitamin A (UG)	469

However, romaine lettuce

Here is a comparison of the rest of nutrients:

17	calories (KCAL)	23
1.2	sugar (G)	0.42
1.2	protein (G)	2.9
0.04	saturated fat (G)	0.06
4	Vitamin C (MG)	28
436	Vitamin A (UG)	469
0.13	Vitamin E (MG)	2
33	calcium (MG)	99
0.97	iron (MG)	2.7
0.07	thiamin (MG)	0.08
0.07	riboflavin (MG)	0.19
0.31	niacin (MG)	0.72
0.14	pantothenic acid (MG)	0.07
0.07	Vitamin B6 (MG)	0.2
136	folate (UG)	194

0.917 | 0.917 | 4.7 Complete Comparison:
Spinach vs. Romaine Lettuce

Cilantro

Similarity: > 90%

Cilantro is also high in dietary fiber, Vitamin A and potassium. Moreover, cilantro contains more Vitamin C, Vitamin E, calcium, iron and riboflavin than romaine lettuce.

For 100 grams of romaine lettuce and cilantro:

Romaine Lettuce (2.25 cups)		Cilantro (6 cups)
2.1	dietary fiber (G)	2.8
247	potassium (MG)	521
436	Vitamin A (UG)	337

However, romaine lettuce does contain more folate than cilantro by weight.

Here is a comparison of the rest of nutrients:

17	calories (KCAL)	23
1.2	sugar (G)	0.87
1.2	protein (G)	2.1
0.04	saturated fat (G)	0.01
4	Vitamin C (MG)	27
436	Vitamin A (UG)	337
0.13	Vitamin E (MG)	2.5
33	calcium (MG)	67
0.97	iron (MG)	1.8
0.07	thiamin (MG)	0.07
0.07	riboflavin (MG)	0.16
0.31	niacin (MG)	1.1
0.14	pantothenic acid (MG)	0.57
0.07	Vitamin B6 (MG)	0.15
136	folate (UG)	62

0.914 | 0.914 | 3.73 Complete Comparison:
Cilantro vs. Romaine Lettuce

Endive

Similarity: > 90%

Endive is also high in dietary fiber, Vitamin A and potassium. Also, endive contains more Vitamin C, calcium and pantothenic acid than romaine lettuce.

For 100 grams of romaine lettuce and endive:

Romaine Lettuce (2.25 cups)		Endive (2 cups)
2.1	dietary fiber (G)	3.1
247	potassium (MG)	314
436	Vitamin A (UG)	108

However, romaine lettuce

Here is a comparison of the rest of nutrients:

17	calories (KCAL)	17
1.2	sugar (G)	0.25
1.2	protein (G)	1.3
0.04	saturated fat (G)	0.05
4	Vitamin C (MG)	6.5
436	Vitamin A (UG)	108
0.13	Vitamin E (MG)	0.44
33	calcium (MG)	52
0.97	iron (MG)	0.83
0.07	thiamin (MG)	0.08
0.07	riboflavin (MG)	0.08
0.31	niacin (MG)	0.4
0.14	pantothenic acid (MG)	0.9
0.07	Vitamin B6 (MG)	0.02
136	folate (UG)	142

0.901 | 0.901 | 2.82 Complete Comparison:
Endive vs. Romaine Lettuce

Leeks

Similarity: > 90%

Leeks contain nutrients similar to romaine lettuce, but in smaller amounts overall. Moreover, leeks contains more Vitamin C, calcium, iron and Vitamin B6 than romaine lettuce.

For 100 grams of romaine lettuce and leeks:

Romaine Lettuce (2.25 cups)		Leeks (about 1 cup)
2.1	dietary fiber (G)	1.8
247	potassium (MG)	180
436	Vitamin A (UG)	83

However, romaine lettuce does contain more Vitamin A, potassium and folate than leeks by weight.

Here is a comparison of the rest of nutrients:

17	calories (KCAL)	61
1.2	sugar (G)	3.9
1.2	protein (G)	1.5
0.04	saturated fat (G)	0.04
4	Vitamin C (MG)	12
436	Vitamin A (UG)	83
0.13	Vitamin E (MG)	0.92
33	calcium (MG)	59
0.97	iron (MG)	2.1
0.07	thiamin (MG)	0.06
0.07	riboflavin (MG)	0.03
0.31	niacin (MG)	0.4
0.14	pantothenic acid (MG)	0.14
0.07	Vitamin B6 (MG)	0.23
136	folate (UG)	64

0.895 | 0.895 | 2.23 Complete Comparison:
Leeks vs. Romaine Lettuce

Chives

Similarity: 89%

Chives are also high in dietary fiber, Vitamin A and potassium. Moreover, chives contains more protein, Vitamin C, calcium, iron and Vitamin B6 than romaine lettuce.

For 100 grams of romaine lettuce and chives:

Romaine Lettuce (2.25 cups)		Chives (33 tbsps)
2.1	dietary fiber (G)	2.5
247	potassium (MG)	296
436	Vitamin A (UG)	218

However, romaine lettuce does contain more folate than chives by weight.

Here is a comparison of the rest of nutrients:

17	calories (KCAL)	30
1.2	sugar (G)	1.9
1.2	protein (G)	3.3
0.04	saturated fat (G)	0.15
4	Vitamin C (MG)	58
436	Vitamin A (UG)	218
0.13	Vitamin E (MG)	0.21
33	calcium (MG)	92
0.97	iron (MG)	1.6
0.07	thiamin (MG)	0.08
0.07	riboflavin (MG)	0.12
0.31	niacin (MG)	0.65
0.14	pantothenic acid (MG)	0.32
0.07	Vitamin B6 (MG)	0.14
136	folate (UG)	105

0.892 | 0.892 | 3.79 Complete Comparison:
Chives vs. Romaine Lettuce

Collard Greens

Similarity: 89%

Collard greens are also high in dietary fiber, Vitamin A and potassium. Moreover, collard greens contains more protein, Vitamin C, Vitamin E, calcium and Vitamin B6 than romaine lettuce.

For 100 grams of romaine lettuce and collard greens:

Romaine Lettuce (2.25 cups)		Collard Greens (2.75 cups)
2.1	dietary fiber (G)	4
247	potassium (MG)	213
436	Vitamin A (UG)	251

However, romaine lettuce does contain more iron than collard greens by weight.

Here is a comparison of the rest of nutrients:

17	calories (KCAL)	32
1.2	sugar (G)	0.46
1.2	protein (G)	3
0.04	saturated fat (G)	0.06
4	Vitamin C (MG)	35
436	Vitamin A (UG)	251
0.13	Vitamin E (MG)	2.3
33	calcium (MG)	232
0.97	iron (MG)	0.47
0.07	thiamin (MG)	0.05
0.07	riboflavin (MG)	0.13
0.31	niacin (MG)	0.74
0.14	pantothenic acid (MG)	0.27
0.07	Vitamin B6 (MG)	0.17
136	folate (UG)	129

0.891 | 0.891 | 3.86 Complete Comparison:
Collard Greens vs. Romaine Lettuce

Basil

Similarity: 89%

Basil is also high in Vitamin A and potassium. Moreover, basil contains more protein, Vitamin C, calcium, iron and Vitamin B6 than romaine lettuce.

For 100 grams of romaine lettuce and basil:

Romaine Lettuce (2.25 cups)		Basil (200 leaves)
2.1	dietary fiber (G)	1.6
247	potassium (MG)	295
436	Vitamin A (UG)	264

However, romaine lettuce does contain more dietary fiber and folate than basil by weight.

Here is a comparison of the rest of nutrients:

17	calories (KCAL)	23
1.2	sugar (G)	0.3
1.2	protein (G)	3.2
0.04	saturated fat (G)	0.04
4	Vitamin C (MG)	18
436	Vitamin A (UG)	264
0.13	Vitamin E (MG)	0.8
33	calcium (MG)	177
0.97	iron (MG)	3.2
0.07	thiamin (MG)	0.03
0.07	riboflavin (MG)	0.08
0.31	niacin (MG)	0.9
0.14	pantothenic acid (MG)	0.21
0.07	Vitamin B6 (MG)	0.16
136	folate (UG)	68

0.89 | 0.89 | 3.84 Complete Comparison:
Basil vs. Romaine Lettuce

Celery

Similarity: 88%

Celery is also high in potassium and contains some of the same nutrients. Also, celery contains more Vitamin B6 than romaine lettuce.

For 100 grams of romaine lettuce and celery:

Romaine Lettuce (2.25 cups)		Celery (1 cup)
2.1	dietary fiber (G)	1.6
247	potassium (MG)	260
436	Vitamin A (UG)	22

A higher water content, celery is less nutritionally dense than romaine lettuce. Romaine lettuce does contain more dietary fiber, Vitamin A, iron and folate than celery by weight.

Here is a comparison of the rest of nutrients:

17	calories (KCAL)	14
1.2	sugar (G)	1.3
1.2	protein (G)	0.69
0.04	saturated fat (G)	0.04
4	Vitamin C (MG)	3.1
436	Vitamin A (UG)	22
0.13	Vitamin E (MG)	0.27
33	calcium (MG)	40
0.97	iron (MG)	0.2
0.07	thiamin (MG)	0.02
0.07	riboflavin (MG)	0.06
0.31	niacin (MG)	0.32
0.14	pantothenic acid (MG)	0.25
0.07	Vitamin B6 (MG)	0.07
136	folate (UG)	36

0.882 | 0.882 | 1.12 Complete Comparison:
Celery vs. Romaine Lettuce

Fennel

Similarity: 88%

Fennel is also high in dietary fiber and potassium. Also, fennel contains more Vitamin C and calcium than romaine lettuce.

For 100 grams of romaine lettuce and fennel:

Romaine Lettuce (2.25 cups)		Fennel (1.25 cup)
2.1	dietary fiber (G)	3.1
247	potassium (MG)	414
436	Vitamin A (UG)	48

However, romaine lettuce does contain more Vitamin A and folate than fennel by weight.

Here is a comparison of the rest of nutrients:

17	calories (KCAL)	31
1.2	sugar (G)	3.9
1.2	protein (G)	1.2
0.04	saturated fat (G)	0.09
4	Vitamin C (MG)	12
436	Vitamin A (UG)	48
0.13	Vitamin E (MG)	0.58
33	calcium (MG)	49
0.97	iron (MG)	0.73
0.07	thiamin (MG)	0.01
0.07	riboflavin (MG)	0.03
0.31	niacin (MG)	0.64
0.14	pantothenic acid (MG)	0.23
0.07	Vitamin B6 (MG)	0.05
136	folate (UG)	27

0.882 | 0.882 | 1.94 Complete Comparison:
Fennel vs. Romaine Lettuce

Scallion

Similarity: 88%

Scallion is also high in dietary fiber and potassium. Also, scallion contains more Vitamin C, calcium and iron than romaine lettuce.

For 100 grams of romaine lettuce and scallion:

Romaine Lettuce (2.25 cups)		Scallion (1 cup)
2.1	dietary fiber (G)	2.6
247	potassium (MG)	276
436	Vitamin A (UG)	50

However, romaine lettuce does contain more Vitamin A and folate than scallion by weight.

Here is a comparison of the rest of nutrients:

17	calories (KCAL)	32
1.2	sugar (G)	2.3
1.2	protein (G)	1.8
0.04	saturated fat (G)	0.03
4	Vitamin C (MG)	19
436	Vitamin A (UG)	50
0.13	Vitamin E (MG)	0.55
33	calcium (MG)	72
0.97	iron (MG)	1.5
0.07	thiamin (MG)	0.06
0.07	riboflavin (MG)	0.08
0.31	niacin (MG)	0.53
0.14	pantothenic acid (MG)	0.08
0.07	Vitamin B6 (MG)	0.06
136	folate (UG)	64

0.877 | 0.877 | 2.47 Complete Comparison:
Scallion vs. Romaine Lettuce

Watercress

Similarity: 87%

Watercress are also high in Vitamin A and potassium. Also, watercress contains more Vitamin C and calcium than romaine lettuce.

For 100 grams of romaine lettuce and watercress:

Romaine Lettuce (2.25 cups)		Watercress (3 cups)
2.1	dietary fiber (G)	0.5
247	potassium (MG)	330
436	Vitamin A (UG)	160

However, romaine lettuce does contain more dietary fiber, iron and folate than watercress by weight.

Here is a comparison of the rest of nutrients:

17	calories (KCAL)	11
1.2	sugar (G)	0.2
1.2	protein (G)	2.3
0.04	saturated fat (G)	0.03
4	Vitamin C (MG)	43
436	Vitamin A (UG)	160
0.13	Vitamin E (MG)	1
33	calcium (MG)	120
0.97	iron (MG)	0.2
0.07	thiamin (MG)	0.09
0.07	riboflavin (MG)	0.12
0.31	niacin (MG)	0.2
0.14	pantothenic acid (MG)	0.31
0.07	Vitamin B6 (MG)	0.13
136	folate (UG)	9

0.874 | 0.874 | 2.93 Complete Comparison:
Watercress vs. Romaine Lettuce

Asparagus

Similarity: 87%

Asparagus are also high in dietary fiber and potassium. Also, asparagus contains more iron, thiamin and riboflavin than romaine lettuce.

For 100 grams of romaine lettuce and asparagus:

Romaine Lettuce (2.25 cups)		Asparagus (3/4 cup)
2.1	dietary fiber (G)	2.1
247	potassium (MG)	202
436	Vitamin A (UG)	38

However, romaine lettuce does contain more Vitamin A, calcium and folate than asparagus by weight.

Here is a comparison of the rest of nutrients:

17	calories (KCAL)	20
1.2	sugar (G)	1.9
1.2	protein (G)	2.2
0.04	saturated fat (G)	0.04
4	Vitamin C (MG)	5.6
436	Vitamin A (UG)	38
0.13	Vitamin E (MG)	1.1
33	calcium (MG)	24
0.97	iron (MG)	2.1
0.07	thiamin (MG)	0.14
0.07	riboflavin (MG)	0.14
0.31	niacin (MG)	0.98
0.14	pantothenic acid (MG)	0.27
0.07	Vitamin B6 (MG)	0.09
136	folate (UG)	52

0.869 | 0.869 | 1.95 Complete Comparison:
Asparagus vs. Romaine Lettuce

Kale

Similarity: 87%

Kale is also high in dietary fiber, Vitamin A and potassium. Moreover, kale contains more protein, Vitamin C, calcium, iron and riboflavin than romaine lettuce.

For 100 grams of romaine lettuce and kale:

Romaine Lettuce (2.25 cups)		Kale (5 cups)
2.1	dietary fiber (G)	4.1
247	potassium (MG)	348
436	Vitamin A (UG)	241

However, romaine lettuce does contain more folate than kale by weight.

Here is a comparison of the rest of nutrients:

17	calories (KCAL)	35
1.2	sugar (G)	0.99
1.2	protein (G)	2.9
0.04	saturated fat (G)	0.18
4	Vitamin C (MG)	93
436	Vitamin A (UG)	241
0.13	Vitamin E (MG)	0.66
33	calcium (MG)	254
0.97	iron (MG)	1.6
0.07	thiamin (MG)	0.11
0.07	riboflavin (MG)	0.35
0.31	niacin (MG)	1.2
0.14	pantothenic acid (MG)	0.37
0.07	Vitamin B6 (MG)	0.15
136	folate (UG)	62

0.866 | 0.866 | 4.77 Complete Comparison:
Kale vs. Romaine Lettuce

Sage

Similarity: 86%

More nutritionally dense than romaine lettuce, sage is also high in dietary fiber, Vitamin A and potassium. Also, sage contains more protein, Vitamin C and Vitamin E than romaine lettuce.

For 100 grams of romaine lettuce and sage:

Romaine Lettuce (2.25 cups)		Sage (143 tsps)
2.1	dietary fiber (G)	40
247	potassium (MG)	1070
436	Vitamin A (UG)	295

However, romaine lettuce does contain more pantothenic acid than sage by weight.

Here is a comparison of the rest of nutrients:

17	calories (KCAL)	315
1.2	sugar (G)	1.7
1.2	protein (G)	11
0.04	saturated fat (G)	7
4	Vitamin C (MG)	32
436	Vitamin A (UG)	295
0.13	Vitamin E (MG)	7.5
33	calcium (MG)	1652
0.97	iron (MG)	28
0.07	thiamin (MG)	0.75
0.07	riboflavin (MG)	0.34
0.31	niacin (MG)	5.7
0.14	pantothenic acid (MG)	0
0.07	Vitamin B6 (MG)	2.7
136	folate (UG)	274

0.864 | 0.864 | 12.5 Complete Comparison:
Sage vs. Romaine Lettuce

Parsley

Similarity: 86%

Parsley is also high in dietary fiber, Vitamin A and potassium. Moreover, parsley contains more protein, Vitamin C, calcium, iron and niacin than romaine lettuce.

For 100 grams of romaine lettuce and parsley:

Romaine Lettuce (2.25 cups)		Parsley (1.75 cup)
2.1	dietary fiber (G)	3.3
247	potassium (MG)	554
436	Vitamin A (UG)	421

However, romaine lettuce

Here is a comparison of the rest of nutrients:

17	calories (KCAL)	36
1.2	sugar (G)	0.85
1.2	protein (G)	3
0.04	saturated fat (G)	0.13
4	Vitamin C (MG)	133
436	Vitamin A (UG)	421
0.13	Vitamin E (MG)	0.75
33	calcium (MG)	138
0.97	iron (MG)	6.2
0.07	thiamin (MG)	0.09
0.07	riboflavin (MG)	0.1
0.31	niacin (MG)	1.3
0.14	pantothenic acid (MG)	0.4
0.07	Vitamin B6 (MG)	0.09
136	folate (UG)	152

0.862 | 0.862 | 4.88 Complete Comparison:
Parsley vs. Romaine Lettuce

Green Bean

Similarity: 86%

Green bean is also high in dietary fiber and potassium. Also, green bean contains more Vitamin C and Vitamin B6 than romaine lettuce.

For 100 grams of romaine lettuce and green bean:

Romaine Lettuce (2.25 cups)		Green Bean (1 cup)
2.1	dietary fiber (G)	2.7
247	potassium (MG)	211
436	Vitamin A (UG)	35

However, romaine lettuce does contain more Vitamin A and folate than green bean by weight.

Here is a comparison of the rest of nutrients:

17	calories (KCAL)	31
1.2	sugar (G)	3.3
1.2	protein (G)	1.8
0.04	saturated fat (G)	0.05
4	Vitamin C (MG)	12
436	Vitamin A (UG)	35
0.13	Vitamin E (MG)	0.41
33	calcium (MG)	37
0.97	iron (MG)	1
0.07	thiamin (MG)	0.08
0.07	riboflavin (MG)	0.1
0.31	niacin (MG)	0.73
0.14	pantothenic acid (MG)	0.23
0.07	Vitamin B6 (MG)	0.14
136	folate (UG)	33

0.857 | 0.857 | 1.85 Complete Comparison:
Green Bean vs. Romaine Lettuce

dairy and eggs

Mayonnaise

Similarity: 85%

Mayonnaise contains nutrients similar to romaine lettuce, but in smaller amounts overall. Also, mayonnaise contains more trans fat, Vitamin D and Vitamin E than romaine lettuce.

For 100 grams of romaine lettuce and mayonnaise:

Romaine Lettuce (2.25 cups)		Mayonnaise (7 tbsps)
2.1	dietary fiber (G)	0
247	potassium (MG)	20
436	Vitamin A (UG)	16

However, romaine lettuce does contain more dietary fiber, Vitamin C, Vitamin A, calcium and iron than mayonnaise by weight.

Here is a comparison of the rest of nutrients:

17	calories (KCAL)	680
1.2	sugar (G)	0.57
1.2	protein (G)	0.96
0.04	saturated fat (G)	12
0	trans fat (G)	0.19
4	Vitamin C (MG)	0
436	Vitamin A (UG)	16
0	Vitamin D (IU)	7
0.13	Vitamin E (MG)	3.3
33	calcium (MG)	8
0.97	iron (MG)	0.21
0.07	thiamin (MG)	0.01
0.07	riboflavin (MG)	0.02
0.31	niacin (MG)	0
0.14	pantothenic acid (MG)	0.17
0.07	Vitamin B6 (MG)	0.01
136	folate (UG)	5
0	Vitamin B12 (UG)	0.12

0.849 | 0.849 | 2.87 Complete Comparison:
Mayonnaise vs. Romaine Lettuce

other

Margarine

Similarity: > 90%

Margarine is also high in Vitamin A and contains some of the same nutrients. Also, margarine contains more trans fat, Vitamin E and Vitamin B12 than romaine lettuce.

For 100 grams of romaine lettuce and margarine:

Romaine Lettuce (2.25 cups)		Margarine (7 tbsps)
2.1	dietary fiber (G)	0
247	potassium (MG)	18
436	Vitamin A (UG)	819

However, romaine lettuce does contain more dietary fiber, Vitamin C, calcium and iron than margarine by weight.

Here is a comparison of the rest of nutrients:

17	calories (KCAL)	717
1.2	sugar (G)	0
1.2	protein (G)	0.16
0.04	saturated fat (G)	15
0	trans fat (G)	15
4	Vitamin C (MG)	0.2
436	Vitamin A (UG)	819
0.13	Vitamin E (MG)	9
33	calcium (MG)	3
0.97	iron (MG)	0.06
0.07	thiamin (MG)	0.01
0.07	riboflavin (MG)	0.04
0.31	niacin (MG)	0.02
0.14	pantothenic acid (MG)	0
0.07	Vitamin B6 (MG)	0.01
136	folate (UG)	1
0	Vitamin B12 (UG)	0.1

0.903 | 0.903 | 4.09 Complete Comparison:
Margarine vs. Romaine Lettuce

Other Nutritional Substitutes

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