Chicken vs. Romaine Lettuce
Nutrition comparison of Cooked Chicken 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
chicken
versus
romaine lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chicken and romaine lettuce:
- Both romaine lettuce and chicken are high in potassium.
- Chicken has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, romaine lettuce contains more folate.
- Chicken is an excellent source of protein.
- For omega-3 fatty acids, chicken has more dha and dpa than romaine lettuce.
- Romaine lettuce has 78.7 times less saturated fat than chicken.
- Romaine lettuce has signficantly less cholesterol than chicken.
- Romaine lettuce is a great source of Vitamin K and dietary fiber.
- Romaine lettuce is an excellent source of Vitamin A.
USDA sources for nutritional information: Chicken (Chicken, ground, crumbles, cooked, pan-browned) and Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chicken is high in calories and romaine lettuce has 91% less calories than chicken - romaine lettuce has 17 calories per 100 grams and chicken has 189 calories.
For macronutrient ratios, chicken is much heavier in protein, much lighter in carbs and much heavier in fat compared to romaine lettuce per calorie. Chicken has a macronutrient ratio of 49:0:51 and for romaine lettuce, 26:65:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chicken | Romaine Lettuce | |
|---|---|---|
| Protein | 49% | 26% |
| Carbohydrates | ~ | 65% |
| Fat | 51% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Both romaine lettuce and chicken are low in carbohydrates - romaine lettuce has 3.3g of total carbs per 100 grams and chicken does not contain significant amounts.
dietary fiber
Romaine lettuce is a great source of dietary fiber and it has more dietary fiber than chicken - romaine lettuce has 2.1g of dietary fiber per 100 grams and chicken does not contain significant amounts.
sugar
Chicken has less sugar than romaine lettuce - romaine lettuce has 1.2g of sugar per 100 grams and chicken does not contain significant amounts.
Protein
protein
Chicken is an excellent source of protein and it has 17 times more protein than romaine lettuce - romaine lettuce has 1.2g of protein per 100 grams and chicken has 23.3g of protein.
Fat
saturated fat
Romaine lettuce has 78.7 times less saturated fat than chicken - romaine lettuce has 0.04g of saturated fat per 100 grams and chicken has 3.1g of saturated fat.
trans fat
Both chicken and romaine lettuce are low in trans fat - chicken has 0.09g of trans fat per 100 grams and romaine lettuce does not contain significant amounts.
cholesterol
Romaine lettuce has signficantly less cholesterol than chicken - chicken has 107mg of cholesterol per 100 grams and romaine lettuce does not contain significant amounts.
Vitamins
Vitamin C
Romaine lettuce has more Vitamin C than chicken - romaine lettuce has 4mg of Vitamin C per 100 grams and chicken does not contain significant amounts.
Vitamin A
Romaine lettuce is an excellent source of Vitamin A and it has more Vitamin A than chicken - romaine lettuce has 436ug of Vitamin A per 100 grams and chicken does not contain significant amounts.
Vitamin E
Romaine lettuce and chicken contain similar amounts of Vitamin E - romaine lettuce has 0.13mg of Vitamin E per 100 grams and chicken has 0.39mg of Vitamin E.
Vitamin K
Romaine lettuce is a great source of Vitamin K and it has 47 times more Vitamin K than chicken - romaine lettuce has 102.5ug of Vitamin K per 100 grams and chicken has 2.1ug of Vitamin K.
The B Vitamins
Chicken has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, romaine lettuce contains more folate. Both chicken and romaine lettuce contain significant amounts of thiamin.
| Chicken | Romaine Lettuce | |
|---|---|---|
| Thiamin | 0.121 MG | 0.072 MG |
| Riboflavin | 0.302 MG | 0.067 MG |
| Niacin | 7.107 MG | 0.313 MG |
| Pantothenic acid | 1.327 MG | 0.142 MG |
| Vitamin B6 | 0.538 MG | 0.074 MG |
| Folate | 2 UG | 136 UG |
| Vitamin B12 | 0.51 UG | ~ |
Minerals
calcium
Romaine lettuce has 313% more calcium than chicken - romaine lettuce has 33mg of calcium per 100 grams and chicken has 8mg of calcium.
iron
Romaine lettuce and chicken contain similar amounts of iron - romaine lettuce has 0.97mg of iron per 100 grams and chicken has 0.93mg of iron.
potassium
Both romaine lettuce and chicken are high in potassium. Chicken has 174% more potassium than romaine lettuce - romaine lettuce has 247mg of potassium per 100 grams and chicken has 677mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chicken has more DHA and DPA than romaine lettuce per 100 grams. Both chicken and romaine lettuce contain significant amounts of alpha linoleic acid (ALA).
| Chicken | Romaine Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.1 G | 0.113 G |
| DHA | 0.031 G | ~ |
| EPA | 0.008 G | ~ |
| DPA | 0.016 G | ~ |
| Total | 0.155 G | 0.113 G |
omega 6s
Comparing omega-6 fatty acids, chicken has more linoleic acid than romaine lettuce per 100 grams.
| Chicken | Romaine Lettuce | |
|---|---|---|
| other omega 6 | 0.02 G | ~ |
| linoleic acid | 1.818 G | 0.047 G |
| Total | 1.838 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: Chicken (Chicken, ground, crumbles, cooked, pan-browned) and Romaine Lettuce (Lettuce, cos or romaine, raw) .
Cooked Chicken 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 chicken contain more calories in 100 grams?Chicken is high in calories and romaine lettuce has 90% less calories than chicken - romaine lettuce has 17 calories in 100g and chicken has 189 calories.
Is romaine lettuce or chicken better for protein?
Chicken is a fantastic source of protein and it has 17 times more protein than romaine lettuce - romaine lettuce has 1.2g of protein per 100 grams and chicken has 23.3g of protein.
Does romaine lettuce or chicken have more carbohydrates?
By weight, both romaine lettuce and chicken are low in carbohydrates - romaine lettuce has 3.3g of carbs for 100g and chicken has no carbs..
Does romaine lettuce or chicken contain more potassium?
Both romaine lettuce and chicken are high in potassium. Chicken has 170% more potassium than romaine lettuce - romaine lettuce has 247mg of potassium in 100 grams and chicken has 677mg of potassium.