Cabbage vs. Romaine Lettuce

Nutrition comparison of Cabbage and Romaine Lettuce


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cabbage versus romaine lettuce (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in cabbage and romaine lettuce:

  • Both romaine lettuce and cabbage are high in dietary fiber.
  • Cabbage is an excellent source of Vitamin C.
  • Romaine lettuce has more beta-carotene and lutein + zeaxanthin than cabbage, however, cabbage contains more alpha-carotene than romaine lettuce.
  • Romaine lettuce has more folate.
  • Romaine lettuce is a great source of Vitamin K and potassium.
  • Romaine lettuce is an excellent source of Vitamin A.
Detailed nutritional comparison of cabbage 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: Cabbage (Cabbage, raw) and Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.


Image of Cabbage src
Image of Romaine Lettuce src

Calories and Carbs

calories

Romaine lettuce and cabbage contain similar amounts of calories - romaine lettuce has 17 calories per 100 grams and cabbage has 25 calories.

For macronutrient ratios, cabbage is lighter in protein, heavier in carbs and lighter in fat compared to romaine lettuce per calorie. Cabbage has a macronutrient ratio of 18:79:3 and for romaine lettuce, 23:64:13 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cabbage Romaine Lettuce
Protein 18% 23%
Carbohydrates 79% 64%
Fat 3% 13%
Alcohol ~ ~

carbohydrates

Romaine lettuce and cabbage contain similar amounts of carbs - romaine lettuce has 3.3g of total carbs per 100 grams and cabbage has 5.8g of carbohydrates.

The carbs in romaine lettuce are made of 64% dietary fiber and 36% sugar, whereas the carbs in cabbage comprise of 56% sugar and 44% dietary fiber.

dietary fiber

Both romaine lettuce and cabbage 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 cabbage has 2.5g of dietary fiber.

sugar

Romaine lettuce and cabbage contain similar amounts of sugar - romaine lettuce has 1.2g of sugar per 100 grams and cabbage has 3.2g of sugar.

Protein

protein

Romaine lettuce and cabbage contain similar amounts of protein - romaine lettuce has 1.2g of protein per 100 grams and cabbage has 1.3g of protein.

Fat

saturated fat

Both romaine lettuce and cabbage are low in saturated fat - romaine lettuce has 0.04g of saturated fat per 100 grams and cabbage has 0.03g of saturated fat.

Vitamins

Vitamin C

Cabbage is an excellent source of Vitamin C and it has 815% more Vitamin C than romaine lettuce - romaine lettuce has 4mg of Vitamin C per 100 grams and cabbage has 36.6mg of Vitamin C.

Vitamin A

Romaine lettuce is an excellent source of Vitamin A and it has 86 times more Vitamin A than cabbage - romaine lettuce has 436ug of Vitamin A per 100 grams and cabbage has 5ug of Vitamin A.

Vitamin E

Romaine lettuce and cabbage contain similar amounts of Vitamin E - romaine lettuce has 0.13mg of Vitamin E per 100 grams and cabbage has 0.15mg of Vitamin E.

Vitamin K

Romaine lettuce is a great source of Vitamin K and it has 35% more Vitamin K than cabbage - romaine lettuce has 102.5ug of Vitamin K per 100 grams and cabbage has 76ug of Vitamin K.

The B Vitamins

Romaine lettuce has more folate. Both cabbage and romaine lettuce contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.

Cabbage Romaine Lettuce
Thiamin 0.061 MG 0.072 MG
Riboflavin 0.04 MG 0.067 MG
Niacin 0.234 MG 0.313 MG
Pantothenic acid 0.212 MG 0.142 MG
Vitamin B6 0.124 MG 0.074 MG
Folate 43 UG 136 UG

Minerals

calcium

Romaine lettuce and cabbage contain similar amounts of calcium - romaine lettuce has 33mg of calcium per 100 grams and cabbage has 40mg of calcium.

iron

Romaine lettuce has 106% more iron than cabbage - romaine lettuce has 0.97mg of iron per 100 grams and cabbage has 0.47mg of iron.

potassium

Romaine lettuce is a great source of potassium and it has 45% more potassium than cabbage - romaine lettuce has 247mg of potassium per 100 grams and cabbage has 170mg 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 cabbage and romaine lettuce contain small amounts of luteolin and kaempferol.

Cabbage Romaine Lettuce
apigenin 0.08 mg ~
luteolin 0.1 mg 0.05 mg
kaempferol 0.18 mg 0.02 mg
Quercetin 0.28 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, romaine lettuce has more beta-carotene and lutein + zeaxanthin than cabbage per 100 grams, however, cabbage contains more alpha-carotene than romaine lettuce per 100 grams.

Cabbage Romaine Lettuce
beta-carotene 42 UG 5226 UG
alpha-carotene 33 UG ~
lutein + zeaxanthin 30 UG 2312 UG

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, both cabbage and romaine lettuce contain small amounts of linoleic acid.

Cabbage Romaine Lettuce
linoleic acid 0.017 G 0.047 G
Total 0.017 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 Cabbage or Romaine Lettuce .

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

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FAQ

Does romaine lettuce or cabbage contain more calories in 100 grams?
Romaine lettuce and cabbage contain similar amounts of calories - romaine lettuce has 17 calories in 100g and cabbage has 25 calories.

Does romaine lettuce or cabbage have more carbohydrates?
By weight, romaine lettuce and cabbage contain similar amounts of carbs - romaine lettuce has 3.3g of carbs for 100g and cabbage has 5.8g of carbohydrates. the carbs in romaine lettuce are made of 60% dietary fiber and 40% sugar, whereas the carbs in cabbage comprise of 60% sugar and 40% dietary fiber.