Egg White vs. Romaine Lettuce
Nutrition comparison of Egg White and Romaine Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg white
versus
romaine lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg white and romaine lettuce:
- Egg white is a great source of protein.
- Romaine lettuce has 67% less calories than egg white.
- Romaine lettuce has more thiamin, Vitamin B6 and folate, however, egg white contains more riboflavin and Vitamin B12.
- Romaine lettuce is a great source of Vitamin K, dietary fiber and potassium.
- Romaine lettuce is an excellent source of Vitamin A.
USDA sources for nutritional information: Egg White (Egg, white, raw, fresh) and Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Romaine lettuce has 67% less calories than egg white - romaine lettuce has 17 calories per 100 grams and egg white has 52 calories.
For macronutrient ratios, egg white is much heavier in protein, much lighter in carbs and lighter in fat compared to romaine lettuce per calorie. Egg white has a macronutrient ratio of 91:6:4 and for romaine lettuce, 23:64:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg White | Romaine Lettuce | |
|---|---|---|
| Protein | 91% | 23% |
| Carbohydrates | 6% | 64% |
| Fat | 4% | 13% |
| Alcohol | ~ | ~ |
carbohydrates
Both romaine lettuce and egg white are low in carbohydrates - romaine lettuce has 3.3g of total carbs per 100 grams and egg white has 0.73g of carbohydrates.
The carbs in romaine lettuce are made of 64% dietary fiber and 36% sugar, whereas the carbs in egg white comprise of 100% sugar.
dietary fiber
Romaine lettuce is a great source of dietary fiber and it has more dietary fiber than egg white - romaine lettuce has 2.1g of dietary fiber per 100 grams and egg white does not contain significant amounts.
sugar
Romaine lettuce and egg white contain similar amounts of sugar - romaine lettuce has 1.2g of sugar per 100 grams and egg white has 0.71g of sugar.
Protein
protein
Egg white is a great source of protein and it has 786% more protein than romaine lettuce - romaine lettuce has 1.2g of protein per 100 grams and egg white has 10.9g of protein.
Fat
saturated fat
Both romaine lettuce and egg white are low in saturated fat - romaine lettuce has 0.04g of saturated fat per 100 grams and egg white does not contain significant amounts.
Vitamins
Vitamin C
Romaine lettuce has more Vitamin C than egg white - romaine lettuce has 4mg of Vitamin C per 100 grams and egg white does not contain significant amounts.
Vitamin A
Romaine lettuce is an excellent source of Vitamin A and it has more Vitamin A than egg white - romaine lettuce has 436ug of Vitamin A per 100 grams and egg white does not contain significant amounts.
Vitamin E
Romaine lettuce and egg white contain similar amounts of Vitamin E - romaine lettuce has 0.13mg of Vitamin E per 100 grams and egg white does not contain significant amounts.
Vitamin K
Romaine lettuce is a great source of Vitamin K and it has more Vitamin K than egg white - romaine lettuce has 102.5ug of Vitamin K per 100 grams and egg white does not contain significant amounts.
The B Vitamins
Romaine lettuce has more thiamin, Vitamin B6 and folate, however, egg white contains more riboflavin and Vitamin B12. Both egg white and romaine lettuce contain significant amounts of niacin and pantothenic acid.
| Egg White | Romaine Lettuce | |
|---|---|---|
| Thiamin | 0.004 MG | 0.072 MG |
| Riboflavin | 0.439 MG | 0.067 MG |
| Niacin | 0.105 MG | 0.313 MG |
| Pantothenic acid | 0.19 MG | 0.142 MG |
| Vitamin B6 | 0.005 MG | 0.074 MG |
| Folate | 4 UG | 136 UG |
| Vitamin B12 | 0.09 UG | ~ |
Minerals
calcium
Romaine lettuce has 371% more calcium than egg white - romaine lettuce has 33mg of calcium per 100 grams and egg white has 7mg of calcium.
iron
Romaine lettuce has 11 times more iron than egg white - romaine lettuce has 0.97mg of iron per 100 grams and egg white has 0.08mg of iron.
potassium
Romaine lettuce is a great source of potassium and it has 52% more potassium than egg white - romaine lettuce has 247mg of potassium per 100 grams and egg white has 163mg of potassium.
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 Egg White or Romaine Lettuce .
Note: The specific food items compared are: Egg White (Egg, white, raw, fresh) and Romaine Lettuce (Lettuce, cos or romaine, raw) .
Egg White 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 egg white contain more calories in 100 grams?Romaine lettuce has 70% less calories than egg white - romaine lettuce has 17 calories in 100g and egg white has 52 calories.
Is romaine lettuce or egg white better for protein?
Egg white is a great source of protein and it has 790% more protein than romaine lettuce - romaine lettuce has 1.2g of protein per 100 grams and egg white has 10.9g of protein.
Does romaine lettuce or egg white have more carbohydrates?
By weight, both romaine lettuce and egg white are low in carbohydrates - romaine lettuce has 3.3g of carbs for 100g and egg white has 0.73g of carbohydrates. the carbs in romaine lettuce are made of 60% dietary fiber and 40% sugar, whereas the carbs in egg white comprise of 100% sugar.