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.
Detailed nutritional comparison of ginger 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: Ginger (Spices, ginger, ground) and Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.


Image of Ginger src
Image of Romaine Lettuce src

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 10:80:11 and for romaine lettuce, 23:64:13 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Ginger Romaine Lettuce
Protein 10% 23%
Carbohydrates 80% 64%
Fat 11% 13%
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 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 Ginger or Romaine Lettuce .

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 %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol 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.