Blueberry vs. Romaine Lettuce
Nutrition comparison of Blueberry and Romaine Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blueberry
versus
romaine lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blueberry and romaine lettuce:
- Both romaine lettuce and blueberry are high in dietary fiber.
- Romaine lettuce has 3.4 times less carbohydrates than blueberry.
- Romaine lettuce has 7.3 times less sugar than blueberry.
- Romaine lettuce has 70% less calories than blueberry.
- Romaine lettuce has more thiamin and folate.
- Romaine lettuce is a great source of Vitamin K and potassium.
- Romaine lettuce is an excellent source of Vitamin A.
USDA sources for nutritional information: Blueberry (Blueberries, raw) and Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Romaine lettuce has 70% less calories than blueberry - romaine lettuce has 17 calories per 100 grams and blueberry has 57 calories.
For macronutrient ratios, blueberry is much lighter in protein, much heavier in carbs and lighter in fat compared to romaine lettuce per calorie. Blueberry has a macronutrient ratio of 5:91:5 and for romaine lettuce, 26:65:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blueberry | Romaine Lettuce | |
|---|---|---|
| Protein | 5% | 26% |
| Carbohydrates | 91% | 65% |
| Fat | 5% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Romaine lettuce has 3.4 times less carbohydrates than blueberry - romaine lettuce has 3.3g of total carbs per 100 grams and blueberry has 14.5g of carbohydrates.
dietary fiber
Both romaine lettuce and blueberry are high in dietary fiber. Romaine lettuce is very similar to romaine lettuce for dietary fiber - romaine lettuce has 2.1g of dietary fiber per 100 grams and blueberry has 2.4g of dietary fiber.
sugar
Romaine lettuce has 7.3 times less sugar than blueberry - romaine lettuce has 1.2g of sugar per 100 grams and blueberry has 10g of sugar.
Protein
protein
Romaine lettuce and blueberry contain similar amounts of protein - romaine lettuce has 1.2g of protein per 100 grams and blueberry has 0.74g of protein.
Fat
saturated fat
Both romaine lettuce and blueberry are low in saturated fat - romaine lettuce has 0.04g of saturated fat per 100 grams and blueberry has 0.03g of saturated fat.
Vitamins
Vitamin C
Blueberry has 143% more Vitamin C than romaine lettuce - romaine lettuce has 4mg of Vitamin C per 100 grams and blueberry has 9.7mg of Vitamin C.
Vitamin A
Romaine lettuce is an excellent source of Vitamin A and it has 144 times more Vitamin A than blueberry - romaine lettuce has 436ug of Vitamin A per 100 grams and blueberry has 3ug of Vitamin A.
Vitamin E
Romaine lettuce and blueberry contain similar amounts of Vitamin E - romaine lettuce has 0.13mg of Vitamin E per 100 grams and blueberry has 0.57mg of Vitamin E.
Vitamin K
Romaine lettuce is a great source of Vitamin K and it has 431% more Vitamin K than blueberry - romaine lettuce has 102.5ug of Vitamin K per 100 grams and blueberry has 19.3ug of Vitamin K.
The B Vitamins
Romaine lettuce has more thiamin and folate. Both blueberry and romaine lettuce contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.
| Blueberry | Romaine Lettuce | |
|---|---|---|
| Thiamin | 0.037 MG | 0.072 MG |
| Riboflavin | 0.041 MG | 0.067 MG |
| Niacin | 0.418 MG | 0.313 MG |
| Pantothenic acid | 0.124 MG | 0.142 MG |
| Vitamin B6 | 0.052 MG | 0.074 MG |
| Folate | 6 UG | 136 UG |
Minerals
calcium
Romaine lettuce has 450% more calcium than blueberry - romaine lettuce has 33mg of calcium per 100 grams and blueberry has 6mg of calcium.
iron
Romaine lettuce has 246% more iron than blueberry - romaine lettuce has 0.97mg of iron per 100 grams and blueberry has 0.28mg of iron.
potassium
Romaine lettuce is a great source of potassium and it has 221% more potassium than blueberry - romaine lettuce has 247mg of potassium per 100 grams and blueberry has 77mg of potassium.
Antioxidants and Phytonutrients
flavonoids
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 blueberry and romaine lettuce contain small amounts of luteolin.
| Blueberry | Romaine Lettuce | |
|---|---|---|
| luteolin | 0.2 mg | 0.05 mg |
| kaempferol | 1.66 mg | 0.02 mg |
| myricetin | 1.3 mg | ~ |
| Quercetin | 7.67 mg | 2.2 mg |
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,
| Blueberry | Romaine Lettuce | |
|---|---|---|
| beta-carotene | 32 UG | 5226 UG |
| lutein + zeaxanthin | 80 UG | 2312 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both blueberry and romaine lettuce contain significant amounts of alpha linoleic acid (ALA).
| Blueberry | Romaine Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.058 G | 0.113 G |
| Total | 0.058 G | 0.113 G |
omega 6s
Comparing omega-6 fatty acids, both blueberry and romaine lettuce contain significant amounts of linoleic acid.
| Blueberry | Romaine Lettuce | |
|---|---|---|
| linoleic acid | 0.088 G | 0.047 G |
| Total | 0.088 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: Blueberry (Blueberries, raw) and Romaine Lettuce (Lettuce, cos or romaine, raw) .
Blueberry 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 romaine lettuce or blueberry contain more calories in 100 grams?Romaine lettuce has 70% less calories than blueberry - romaine lettuce has 17 calories in 100g and blueberry has 57 calories.
Does romaine lettuce or blueberry have more carbohydrates?
By weight, romaine lettuce has 3.4 times fewer carbohydrates than blueberry - romaine lettuce has 3.3g of carbs for 100g and blueberry has 14.5g of carbohydrates.