Baby Carrots vs. Romaine Lettuce
Nutrition comparison of Baby Carrots and Romaine Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
baby carrots
versus
romaine lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in baby carrots and romaine lettuce:
- Both baby carrots and romaine lettuce are high in Vitamin A, dietary fiber and potassium.
- Baby carrot has more alpha-carotene than romaine lettuce, however, romaine lettuce contains more lutein + zeaxanthin than baby carrot.
- Romaine lettuce has more thiamin and folate, however, baby carrot contains more pantothenic acid.
- Romaine lettuce is a great source of Vitamin K.
USDA sources for nutritional information: Baby Carrots (Carrots, baby, raw) and Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Baby carrots and romaine lettuce contain similar amounts of calories - baby carrot has 35 calories per 100 grams and romaine lettuce has 17 calories.
For macronutrient ratios, baby carrots is lighter in protein, much heavier in carbs and lighter in fat compared to romaine lettuce per calorie. Baby carrots has a macronutrient ratio of 7:91:3 and for romaine lettuce, 22:63:15 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Baby Carrots | Romaine Lettuce | |
|---|---|---|
| Protein | 7% | 22% |
| Carbohydrates | 91% | 63% |
| Fat | 3% | 15% |
| Alcohol | ~ | ~ |
carbohydrates
Baby carrots and romaine lettuce contain similar amounts of carbs - baby carrot has 8.2g of total carbs per 100 grams and romaine lettuce has 3.3g of carbohydrates.
The carbs in baby carrots are made of 62% sugar and 38% dietary fiber, whereas the carbs in romaine lettuce comprise of 64% dietary fiber and 36% sugar.
dietary fiber
Both baby carrots and romaine lettuce are high in dietary fiber. Baby carrot has 38% more dietary fiber than romaine lettuce - baby carrot has 2.9g of dietary fiber per 100 grams and romaine lettuce has 2.1g of dietary fiber.
sugar
Baby carrots and romaine lettuce contain similar amounts of sugar - baby carrot has 4.8g of sugar per 100 grams and romaine lettuce has 1.2g of sugar.
Protein
protein
Baby carrots and romaine lettuce contain similar amounts of protein - baby carrot has 0.64g of protein per 100 grams and romaine lettuce has 1.2g of protein.
Fat
saturated fat
Both baby carrots and romaine lettuce are low in saturated fat - baby carrot has 0.02g of saturated fat per 100 grams and romaine lettuce has 0.04g of saturated fat.
Vitamins
Vitamin C
Baby carrots and romaine lettuce contain similar amounts of Vitamin C - baby carrot has 2.6mg of Vitamin C per 100 grams and romaine lettuce has 4mg of Vitamin C.
Vitamin A
Both baby carrots and romaine lettuce are high in Vitamin A. Baby carrot has 58% more Vitamin A than romaine lettuce - baby carrot has 690ug of Vitamin A per 100 grams and romaine lettuce has 436ug of Vitamin A.
Vitamin E
Romaine lettuce and baby carrots contain similar amounts of Vitamin E - romaine lettuce has 0.13mg of Vitamin E per 100 grams and baby carrot does not contain significant amounts.
Vitamin K
Romaine lettuce is a great source of Vitamin K and it has 990% more Vitamin K than baby carrot - baby carrot has 9.4ug of Vitamin K per 100 grams and romaine lettuce has 102.5ug of Vitamin K.
The B Vitamins
Romaine lettuce has more thiamin and folate, however, baby carrot contains more pantothenic acid. Both baby carrots and romaine lettuce contain significant amounts of riboflavin, niacin and Vitamin B6.
| Baby Carrots | Romaine Lettuce | |
|---|---|---|
| Thiamin | 0.03 MG | 0.072 MG |
| Riboflavin | 0.036 MG | 0.067 MG |
| Niacin | 0.556 MG | 0.313 MG |
| Pantothenic acid | 0.401 MG | 0.142 MG |
| Vitamin B6 | 0.105 MG | 0.074 MG |
| Folate | 27 UG | 136 UG |
Minerals
calcium
Baby carrots and romaine lettuce contain similar amounts of calcium - baby carrot has 32mg of calcium per 100 grams and romaine lettuce has 33mg of calcium.
iron
Baby carrots and romaine lettuce contain similar amounts of iron - baby carrot has 0.89mg of iron per 100 grams and romaine lettuce has 0.97mg of iron.
potassium
Both baby carrots and romaine lettuce are high in potassium. Baby carrot is very similar to baby carrot for potassium - baby carrot has 237mg of potassium per 100 grams and romaine lettuce has 247mg of potassium.
Antioxidants and Phytonutrients
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, baby carrot has more alpha-carotene than romaine lettuce per 100 grams, however, romaine lettuce contains more lutein + zeaxanthin than baby carrot per 100 grams. Both baby carrots and romaine lettuce contain significant amounts of beta-carotene.
| Baby Carrots | Romaine Lettuce | |
|---|---|---|
| beta-carotene | 6391 UG | 5226 UG |
| alpha-carotene | 3767 UG | ~ |
| lutein + zeaxanthin | 358 UG | 2312 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, romaine lettuce has more alpha linoleic acid (ALA) than baby carrot per 100 grams.
| Baby Carrots | Romaine Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.113 G |
| Total | 0.008 G | 0.113 G |
omega 6s
Comparing omega-6 fatty acids, both baby carrots and romaine lettuce contain significant amounts of linoleic acid.
| Baby Carrots | Romaine Lettuce | |
|---|---|---|
| linoleic acid | 0.057 G | 0.047 G |
| Total | 0.057 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: Baby Carrots (Carrots, baby, raw) and Romaine Lettuce (Lettuce, cos or romaine, raw) .
Baby Carrots 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 baby carrots or romaine lettuce contain more calories in 100 grams?Baby carrots and romaine lettuce contain similar amounts of calories - baby carrot has 35 calories in 100g and romaine lettuce has 17 calories.
Does baby carrots or romaine lettuce have more carbohydrates?
By weight, baby carrots and romaine lettuce contain similar amounts of carbs - baby carrot has 8.2g of carbs for 100g and romaine lettuce has 3.3g of carbohydrates. the carbs in baby carrots are made of 60% sugar and 40% dietary fiber, whereas the carbs in romaine lettuce comprise of 60% dietary fiber and 40% sugar.
Does baby carrots or romaine lettuce contain more potassium?
Both baby carrots and romaine lettuce are high in potassium. Baby carrot is very similar to baby carrot for potassium - baby carrot has 237mg of potassium in 100 grams and romaine lettuce has 247mg of potassium.