Boiled Egg vs. Romaine Lettuce
Nutrition comparison of Cooked Boiled Egg and Romaine Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
boiled egg
versus
romaine lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in boiled egg and romaine lettuce:
- Both romaine lettuce and boiled egg are high in Vitamin A.
- Boiled egg has more riboflavin, pantothenic acid and Vitamin B12, however, romaine lettuce contains more niacin and folate.
- Boiled egg is a great source of Vitamin D and calcium.
- Boiled egg is an excellent source of protein.
- Romaine lettuce has 82.7 times less saturated fat than boiled egg.
- Romaine lettuce is a great source of Vitamin K, dietary fiber and potassium.
USDA sources for nutritional information: Boiled Egg (Egg, whole, cooked, hard-boiled) and Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Boiled egg is high in calories and romaine lettuce has 89% less calories than boiled egg - romaine lettuce has 17 calories per 100 grams and boiled egg has 155 calories.
For macronutrient ratios, boiled egg is heavier in protein, much lighter in carbs and much heavier in fat compared to romaine lettuce per calorie. Boiled egg has a macronutrient ratio of 34:3:64 and for romaine lettuce, 26:65:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Boiled Egg | Romaine Lettuce | |
|---|---|---|
| Protein | 34% | 26% |
| Carbohydrates | 3% | 65% |
| Fat | 64% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Both romaine lettuce and boiled egg are low in carbohydrates - romaine lettuce has 3.3g of total carbs per 100 grams and boiled egg has 1.1g of carbohydrates.
The carbs in romaine lettuce are made of 64% dietary fiber and 36% sugar, whereas the carbs in boiled egg comprise of 100% sugar.
dietary fiber
Romaine lettuce is a great source of dietary fiber and it has more dietary fiber than boiled egg - romaine lettuce has 2.1g of dietary fiber per 100 grams and boiled egg does not contain significant amounts.
sugar
Romaine lettuce and boiled egg contain similar amounts of sugar - romaine lettuce has 1.2g of sugar per 100 grams and boiled egg has 1.1g of sugar.
Protein
protein
Boiled egg is an excellent source of protein and it has 923% more protein than romaine lettuce - romaine lettuce has 1.2g of protein per 100 grams and boiled egg has 12.6g of protein.
Fat
saturated fat
Romaine lettuce has 82.7 times less saturated fat than boiled egg - romaine lettuce has 0.04g of saturated fat per 100 grams and boiled egg has 3.3g of saturated fat.
cholesterol
Boiled egg is high in cholesterol and romaine lettuce has less cholesterol than boiled egg - boiled egg has 373mg of cholesterol per 100 grams and romaine lettuce does not contain significant amounts.
Vitamins
Vitamin C
Romaine lettuce has more Vitamin C than boiled egg - romaine lettuce has 4mg of Vitamin C per 100 grams and boiled egg does not contain significant amounts.
Vitamin A
Both romaine lettuce and boiled egg are high in Vitamin A. Romaine lettuce has 193% more Vitamin A than boiled egg - romaine lettuce has 436ug of Vitamin A per 100 grams and boiled egg has 149ug of Vitamin A.
Vitamin D
Boiled egg is a great source of Vitamin D and it has more Vitamin D than romaine lettuce - boiled egg has 87iu of Vitamin D per 100 grams and romaine lettuce does not contain significant amounts.
Vitamin E
Romaine lettuce and boiled egg contain similar amounts of Vitamin E - romaine lettuce has 0.13mg of Vitamin E per 100 grams and boiled egg has 1mg of Vitamin E.
Vitamin K
Romaine lettuce is a great source of Vitamin K and it has 340 times more Vitamin K than boiled egg - romaine lettuce has 102.5ug of Vitamin K per 100 grams and boiled egg has 0.3ug of Vitamin K.
The B Vitamins
Boiled egg has more riboflavin, pantothenic acid and Vitamin B12, however, romaine lettuce contains more niacin and folate. Both boiled egg and romaine lettuce contain significant amounts of thiamin and Vitamin B6.
| Boiled Egg | Romaine Lettuce | |
|---|---|---|
| Thiamin | 0.066 MG | 0.072 MG |
| Riboflavin | 0.513 MG | 0.067 MG |
| Niacin | 0.064 MG | 0.313 MG |
| Pantothenic acid | 1.398 MG | 0.142 MG |
| Vitamin B6 | 0.121 MG | 0.074 MG |
| Folate | 44 UG | 136 UG |
| Vitamin B12 | 1.11 UG | ~ |
Minerals
calcium
Boiled egg is a great source of calcium and it has 52% more calcium than romaine lettuce - romaine lettuce has 33mg of calcium per 100 grams and boiled egg has 50mg of calcium.
iron
Romaine lettuce and boiled egg contain similar amounts of iron - romaine lettuce has 0.97mg of iron per 100 grams and boiled egg has 1.2mg of iron.
potassium
Romaine lettuce is a great source of potassium and it has 96% more potassium than boiled egg - romaine lettuce has 247mg of potassium per 100 grams and boiled egg has 126mg 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,
| Boiled Egg | Romaine Lettuce | |
|---|---|---|
| beta-carotene | 11 UG | 5226 UG |
| lutein + zeaxanthin | 353 UG | 2312 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, romaine lettuce has more alpha linoleic acid (ALA) than boiled egg per 100 grams, however, boiled egg contains more dha than romaine lettuce per 100 grams.
| Boiled Egg | Romaine Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.035 G | 0.113 G |
| DHA | 0.038 G | ~ |
| EPA | 0.005 G | ~ |
| Total | 0.078 G | 0.113 G |
omega 6s
Comparing omega-6 fatty acids, boiled egg has more linoleic acid than romaine lettuce per 100 grams.
| Boiled Egg | Romaine Lettuce | |
|---|---|---|
| linoleic acid | 1.188 G | 0.047 G |
| other omega 6 | 0.149 G | ~ |
| Total | 1.337 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: Boiled Egg (Egg, whole, cooked, hard-boiled) and Romaine Lettuce (Lettuce, cos or romaine, raw) .
Cooked Boiled Egg 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 boiled egg contain more calories in 100 grams?Boiled egg is high in calories and romaine lettuce has 90% less calories than boiled egg - romaine lettuce has 17 calories in 100g and boiled egg has 155 calories.
Is romaine lettuce or boiled egg better for protein?
Boiled egg is a fantastic source of protein and it has 920% more protein than romaine lettuce - romaine lettuce has 1.2g of protein per 100 grams and boiled egg has 12.6g of protein.
Does romaine lettuce or boiled egg have more carbohydrates?
By weight, both romaine lettuce and boiled egg are low in carbohydrates - romaine lettuce has 3.3g of carbs for 100g and boiled egg has 1.1g of carbohydrates. the carbs in romaine lettuce are made of 60% dietary fiber and 40% sugar, whereas the carbs in boiled egg comprise of 100% sugar.