Grapes vs. Romaine Lettuce
Nutrition comparison of Grapes and Romaine Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grapes
versus
romaine lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grapes and romaine lettuce:
- Romaine lettuce has 4.5 times less carbohydrates than grape.
- Romaine lettuce has 75% less calories than grape.
- Romaine lettuce has more pantothenic acid and folate.
- Romaine lettuce has signficantly less sugar than grape.
- 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: Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) and Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Romaine lettuce has 75% less calories than grape - romaine lettuce has 17 calories per 100 grams and grape has 69 calories.
For macronutrient ratios, grapes is lighter in protein, much heavier in carbs and lighter in fat compared to romaine lettuce per calorie. Grapes has a macronutrient ratio of 4:94:2 and for romaine lettuce, 22:63:15 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grapes | Romaine Lettuce | |
|---|---|---|
| Protein | 4% | 22% |
| Carbohydrates | 94% | 63% |
| Fat | 2% | 15% |
| Alcohol | ~ | ~ |
carbohydrates
Romaine lettuce has 4.5 times less carbohydrates than grape - romaine lettuce has 3.3g of total carbs per 100 grams and grape has 18.1g of carbohydrates.
dietary fiber
Romaine lettuce is a great source of dietary fiber and it has 133% more dietary fiber than grape - romaine lettuce has 2.1g of dietary fiber per 100 grams and grape has 0.9g of dietary fiber.
sugar
Romaine lettuce has signficantly less sugar than grape - romaine lettuce has 1.2g of sugar per 100 grams and grape has 15.5g of sugar.
Protein
protein
Romaine lettuce and grapes contain similar amounts of protein - romaine lettuce has 1.2g of protein per 100 grams and grape has 0.72g of protein.
Fat
saturated fat
Both romaine lettuce and grapes are low in saturated fat - romaine lettuce has 0.04g of saturated fat per 100 grams and grape has 0.05g of saturated fat.
Vitamins
Vitamin C
Romaine lettuce and grapes contain similar amounts of Vitamin C - romaine lettuce has 4mg of Vitamin C per 100 grams and grape has 3.2mg of Vitamin C.
Vitamin A
Romaine lettuce is an excellent source of Vitamin A and it has 144 times more Vitamin A than grape - romaine lettuce has 436ug of Vitamin A per 100 grams and grape has 3ug of Vitamin A.
Vitamin E
Romaine lettuce and grapes contain similar amounts of Vitamin E - romaine lettuce has 0.13mg of Vitamin E per 100 grams and grape has 0.19mg of Vitamin E.
Vitamin K
Romaine lettuce is a great source of Vitamin K and it has 602% more Vitamin K than grape - romaine lettuce has 102.5ug of Vitamin K per 100 grams and grape has 14.6ug of Vitamin K.
The B Vitamins
Romaine lettuce has more pantothenic acid and folate. Both grapes and romaine lettuce contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Grapes | Romaine Lettuce | |
|---|---|---|
| Thiamin | 0.069 MG | 0.072 MG |
| Riboflavin | 0.07 MG | 0.067 MG |
| Niacin | 0.188 MG | 0.313 MG |
| Pantothenic acid | 0.05 MG | 0.142 MG |
| Vitamin B6 | 0.086 MG | 0.074 MG |
| Folate | 2 UG | 136 UG |
Minerals
calcium
Romaine lettuce has 230% more calcium than grape - romaine lettuce has 33mg of calcium per 100 grams and grape has 10mg of calcium.
iron
Romaine lettuce has 169% more iron than grape - romaine lettuce has 0.97mg of iron per 100 grams and grape has 0.36mg of iron.
potassium
Romaine lettuce is a great source of potassium and it has 29% more potassium than grape - romaine lettuce has 247mg of potassium per 100 grams and grape has 191mg 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,
| Grapes | Romaine Lettuce | |
|---|---|---|
| beta-carotene | 39 UG | 5226 UG |
| alpha-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 72 UG | 2312 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, romaine lettuce has more alpha linoleic acid (ALA) than grape per 100 grams.
| Grapes | Romaine Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.113 G |
| Total | 0.011 G | 0.113 G |
omega 6s
Comparing omega-6 fatty acids, both grapes and romaine lettuce contain small amounts of linoleic acid.
| Grapes | Romaine Lettuce | |
|---|---|---|
| linoleic acid | 0.037 G | 0.047 G |
| Total | 0.037 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: Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) and Romaine Lettuce (Lettuce, cos or romaine, raw) .
Grapes g
()
|
Daily Values (%) |
Romaine Lettuce g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 grapes contain more calories in 100 grams?Romaine lettuce has 80% less calories than grape - romaine lettuce has 17 calories in 100g and grape has 69 calories.
Does romaine lettuce or grapes have more carbohydrates?
By weight, romaine lettuce has 4.5 times fewer carbohydrates than grape - romaine lettuce has 3.3g of carbs for 100g and grape has 18.1g of carbohydrates.