Ginger vs. Romaine Lettuce
Nutrition comparison of Ginger and Romaine Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
ginger
versus
romaine lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in ginger and romaine lettuce:
- Both romaine lettuce and ginger are high in dietary fiber and potassium.
- Ginger has more riboflavin, niacin, pantothenic acid and Vitamin B6, however, romaine lettuce contains more folate.
- Ginger is a great source of protein.
- Ginger is an excellent source of calcium and iron.
- Romaine lettuce has 65.6 times less saturated fat than ginger.
- Romaine lettuce is a great source of Vitamin K.
- Romaine lettuce is an excellent source of Vitamin A.
USDA sources for nutritional information: Ginger (Spices, ginger, ground) and Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Ginger is high in calories and romaine lettuce has 95% less calories than ginger - romaine lettuce has 17 calories per 100 grams and ginger has 335 calories.
For macronutrient ratios, ginger is lighter in protein, heavier in carbs and similar to romaine lettuce for fat. Ginger has a macronutrient ratio of 12:75:13 and for romaine lettuce, 26:65:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Ginger | Romaine Lettuce | |
|---|---|---|
| Protein | 12% | 26% |
| Carbohydrates | 75% | 65% |
| Fat | 13% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Ginger is high in carbohydrates and romaine lettuce has 95% less carbohydrates than ginger - romaine lettuce has 3.3g of total carbs per 100 grams and ginger has 71.6g of carbohydrates.
dietary fiber
Both romaine lettuce and ginger are high in dietary fiber. Ginger has 571% more dietary fiber than romaine lettuce - romaine lettuce has 2.1g of dietary fiber per 100 grams and ginger has 14.1g of dietary fiber.
sugar
Romaine lettuce and ginger contain similar amounts of sugar - romaine lettuce has 1.2g of sugar per 100 grams and ginger has 3.4g of sugar.
Protein
protein
Ginger is a great source of protein and it has 630% more protein than romaine lettuce - romaine lettuce has 1.2g of protein per 100 grams and ginger has 9g of protein.
Fat
saturated fat
Romaine lettuce has 65.6 times less saturated fat than ginger - romaine lettuce has 0.04g of saturated fat per 100 grams and ginger has 2.6g of saturated fat.
Vitamins
Vitamin C
Romaine lettuce has 471% more Vitamin C than ginger - romaine lettuce has 4mg of Vitamin C per 100 grams and ginger has 0.7mg of Vitamin C.
Vitamin A
Romaine lettuce is an excellent source of Vitamin A and it has 217 times more Vitamin A than ginger - romaine lettuce has 436ug of Vitamin A per 100 grams and ginger has 2ug of Vitamin A.
Vitamin E
Romaine lettuce and ginger contain similar amounts of Vitamin E - romaine lettuce has 0.13mg of Vitamin E per 100 grams and ginger does not contain significant amounts.
Vitamin K
Romaine lettuce is a great source of Vitamin K and it has 127 times more Vitamin K than ginger - romaine lettuce has 102.5ug of Vitamin K per 100 grams and ginger has 0.8ug of Vitamin K.
The B Vitamins
Ginger has more riboflavin, niacin, pantothenic acid and Vitamin B6, however, romaine lettuce contains more folate. Both ginger and romaine lettuce contain significant amounts of thiamin.
| Ginger | Romaine Lettuce | |
|---|---|---|
| Thiamin | 0.046 MG | 0.072 MG |
| Riboflavin | 0.17 MG | 0.067 MG |
| Niacin | 9.62 MG | 0.313 MG |
| Pantothenic acid | 0.477 MG | 0.142 MG |
| Vitamin B6 | 0.626 MG | 0.074 MG |
| Folate | 13 UG | 136 UG |
Minerals
calcium
Ginger is an excellent source of calcium and it has 245% more calcium than romaine lettuce - romaine lettuce has 33mg of calcium per 100 grams and ginger has 114mg of calcium.
iron
Ginger is an excellent source of iron and it has 19 times more iron than romaine lettuce - romaine lettuce has 0.97mg of iron per 100 grams and ginger has 19.8mg of iron.
potassium
Both romaine lettuce and ginger are high in potassium. Ginger has 434% more potassium than romaine lettuce - romaine lettuce has 247mg of potassium per 100 grams and ginger has 1320mg 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,
| Ginger | Romaine Lettuce | |
|---|---|---|
| beta-carotene | 18 UG | 5226 UG |
| lutein + zeaxanthin | ~ | 2312 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both ginger and romaine lettuce contain significant amounts of alpha linoleic acid (ALA).
| Ginger | Romaine Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.223 G | 0.113 G |
| Total | 0.223 G | 0.113 G |
omega 6s
Comparing omega-6 fatty acids, ginger has more linoleic acid than romaine lettuce per 100 grams.
| Ginger | Romaine Lettuce | |
|---|---|---|
| linoleic acid | 0.706 G | 0.047 G |
| Total | 0.706 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: Ginger (Spices, ginger, ground) and Romaine Lettuce (Lettuce, cos or romaine, raw) .
Ginger 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 ginger contain more calories in 100 grams?Ginger is high in calories and romaine lettuce has 100% less calories than ginger - romaine lettuce has 17 calories in 100g and ginger has 335 calories.
Does romaine lettuce or ginger have more carbohydrates?
By weight, ginger is high in carbohydrates and romaine lettuce has 100% fewer carbohydrates than ginger - romaine lettuce has 3.3g of carbs for 100g and ginger has 71.6g of carbohydrates.
Does romaine lettuce or ginger contain more calcium?
Ginger is a rich source of calcium and it has 250% more calcium than romaine lettuce - romaine lettuce has 33mg of calcium in 100 grams and ginger has 114mg of calcium.
Does romaine lettuce or ginger contain more iron?
Ginger is an abundant source of iron and it has 19 times more iron than romaine lettuce - romaine lettuce has 0.97mg of iron in 100 grams and ginger has 19.8mg of iron.
Does romaine lettuce or ginger contain more potassium?
Both romaine lettuce and ginger are high in potassium. Ginger has 430% more potassium than romaine lettuce - romaine lettuce has 247mg of potassium in 100 grams and ginger has 1320mg of potassium.