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.
Detailed nutritional comparison of baby carrots and romaine lettuce is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Baby Carrots src
Image of Romaine Lettuce src

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, 23:64:13 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Baby Carrots Romaine Lettuce
Protein 7% 23%
Carbohydrates 91% 64%
Fat 3% 13%
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 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 Baby Carrots or Romaine Lettuce .

Note: The specific food items compared are: Baby Carrots (Carrots, baby, raw) and Romaine Lettuce (Lettuce, cos or romaine, raw) .

Baby Carrots g

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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.