Lentils vs. Romaine Lettuce

Nutrition comparison of Cooked Lentils 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 lentils versus romaine lettuce (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in lentils and romaine lettuce:

  • Both romaine lettuce and lentils are high in dietary fiber and potassium.
  • Lentil has more thiamin, niacin, pantothenic acid and Vitamin B6.
  • Lentil is a great source of protein.
  • Lentil is an excellent source of iron.
  • Romaine lettuce has 5.1 times less carbohydrates than lentil.
  • Romaine lettuce is a great source of Vitamin K.
  • Romaine lettuce is an excellent source of Vitamin A.
Detailed nutritional comparison of lentils 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: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.


Image of Lentils src
Image of Romaine Lettuce src

Calories and Carbs

calories

Lentil is high in calories and romaine lettuce has 85% less calories than lentil - romaine lettuce has 17 calories per 100 grams and lentil has 116 calories.

For macronutrient ratios, lentils is heavier in protein, lighter in fat and similar to romaine lettuce for carbs. Lentils has a macronutrient ratio of 30:67:3 and for romaine lettuce, 26:65:10 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Lentils Romaine Lettuce
Protein 30% 26%
Carbohydrates 67% 65%
Fat 3% 10%
Alcohol ~ ~

carbohydrates

Romaine lettuce has 5.1 times less carbohydrates than lentil - romaine lettuce has 3.3g of total carbs per 100 grams and lentil has 20.1g of carbohydrates.

dietary fiber

Both romaine lettuce and lentils are high in dietary fiber. Lentil has 276% more dietary fiber than romaine lettuce - romaine lettuce has 2.1g of dietary fiber per 100 grams and lentil has 7.9g of dietary fiber.

sugar

Romaine lettuce and lentils contain similar amounts of sugar - romaine lettuce has 1.2g of sugar per 100 grams and lentil has 1.8g of sugar.



Protein

protein

Lentil is a great source of protein and it has 633% more protein than romaine lettuce - romaine lettuce has 1.2g of protein per 100 grams and lentil has 9g of protein.

Fat

saturated fat

Both romaine lettuce and lentils are low in saturated fat - romaine lettuce has 0.04g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.

Vitamins

Vitamin C

Romaine lettuce has 167% more Vitamin C than lentil - romaine lettuce has 4mg of Vitamin C per 100 grams and lentil has 1.5mg of Vitamin C.

Vitamin A

Romaine lettuce is an excellent source of Vitamin A and it has more Vitamin A than lentil - romaine lettuce has 436ug of Vitamin A per 100 grams and lentil does not contain significant amounts.

Vitamin E

Romaine lettuce and lentils contain similar amounts of Vitamin E - romaine lettuce has 0.13mg of Vitamin E per 100 grams and lentil has 0.11mg of Vitamin E.

Vitamin K

Romaine lettuce is a great source of Vitamin K and it has 59 times more Vitamin K than lentil - romaine lettuce has 102.5ug of Vitamin K per 100 grams and lentil has 1.7ug of Vitamin K.

The B Vitamins

Lentil has more thiamin, niacin, pantothenic acid and Vitamin B6. Both lentils and romaine lettuce contain significant amounts of riboflavin and folate.

Lentils Romaine Lettuce
Thiamin 0.169 MG 0.072 MG
Riboflavin 0.073 MG 0.067 MG
Niacin 1.06 MG 0.313 MG
Pantothenic acid 0.638 MG 0.142 MG
Vitamin B6 0.178 MG 0.074 MG
Folate 181 UG 136 UG

Minerals

calcium

Romaine lettuce has 74% more calcium than lentil - romaine lettuce has 33mg of calcium per 100 grams and lentil has 19mg of calcium.

iron

Lentil is an excellent source of iron and it has 243% more iron than romaine lettuce - romaine lettuce has 0.97mg of iron per 100 grams and lentil has 3.3mg of iron.

potassium

Both romaine lettuce and lentils are high in potassium. Lentil has 49% more potassium than romaine lettuce - romaine lettuce has 247mg of potassium per 100 grams and lentil has 369mg 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,

Lentils Romaine Lettuce
beta-carotene 5 UG 5226 UG
lutein + zeaxanthin ~ 2312 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, romaine lettuce has more alpha linoleic acid (ALA) than lentil per 100 grams.

Lentils Romaine Lettuce
alpha linoleic acid 0.037 G 0.113 G
Total 0.037 G 0.113 G

omega 6s

Comparing omega-6 fatty acids, lentil has more linoleic acid than romaine lettuce per 100 grams.

Lentils Romaine Lettuce
linoleic acid 0.137 G 0.047 G
Total 0.137 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: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Romaine Lettuce (Lettuce, cos or romaine, raw) .

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