Milk vs. Romaine Lettuce
Nutrition comparison of Milk and Romaine Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
milk
versus
romaine lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in milk and romaine lettuce:
- Milk has more riboflavin, pantothenic acid and Vitamin B12, however, romaine lettuce contains more folate.
- Milk is an excellent source of calcium.
- Romaine lettuce has 31.2 times less saturated fat than milk.
- Romaine lettuce has 66% less calories than milk.
- 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: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Romaine lettuce has 66% less calories than milk - romaine lettuce has 17 calories per 100 grams and milk has 50 calories.
For macronutrient ratios, milk is much lighter in carbs, much heavier in fat and similar to romaine lettuce for protein. Milk has a macronutrient ratio of 27:38:35 and for romaine lettuce, 26:65:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Milk | Romaine Lettuce | |
|---|---|---|
| Protein | 27% | 26% |
| Carbohydrates | 38% | 65% |
| Fat | 35% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Both romaine lettuce and milk are low in carbohydrates - romaine lettuce has 3.3g of total carbs per 100 grams and milk has 4.8g of carbohydrates.
The carbs in romaine lettuce are made of 64% dietary fiber and 36% sugar, whereas the carbs in milk comprise of 100% sugar.
dietary fiber
Romaine lettuce is a great source of dietary fiber and it has more dietary fiber than milk - romaine lettuce has 2.1g of dietary fiber per 100 grams and milk does not contain significant amounts.
sugar
Romaine lettuce and milk contain similar amounts of sugar - romaine lettuce has 1.2g of sugar per 100 grams and milk has 5.1g of sugar.
Protein
protein
Milk has 168% more protein than romaine lettuce - romaine lettuce has 1.2g of protein per 100 grams and milk has 3.3g of protein.
Fat
saturated fat
Romaine lettuce has 31.2 times less saturated fat than milk - romaine lettuce has 0.04g of saturated fat per 100 grams and milk has 1.3g of saturated fat.
trans fat
Both milk and romaine lettuce are low in trans fat - milk has 0.09g of trans fat per 100 grams and romaine lettuce does not contain significant amounts.
cholesterol
Both milk and romaine lettuce are low in cholesterol - milk has 8mg of cholesterol per 100 grams and romaine lettuce does not contain significant amounts.
Vitamins
Vitamin C
Romaine lettuce has 19 times more Vitamin C than milk - romaine lettuce has 4mg of Vitamin C per 100 grams and milk has 0.2mg of Vitamin C.
Vitamin A
Romaine lettuce is an excellent source of Vitamin A and it has 693% more Vitamin A than milk - romaine lettuce has 436ug of Vitamin A per 100 grams and milk has 55ug of Vitamin A.
Vitamin D
Milk has more Vitamin D than romaine lettuce - milk has 49iu of Vitamin D per 100 grams and romaine lettuce does not contain significant amounts.
Vitamin E
Romaine lettuce and milk contain similar amounts of Vitamin E - romaine lettuce has 0.13mg of Vitamin E per 100 grams and milk has 0.03mg of Vitamin E.
Vitamin K
Romaine lettuce is a great source of Vitamin K and it has 511 times more Vitamin K than milk - romaine lettuce has 102.5ug of Vitamin K per 100 grams and milk has 0.2ug of Vitamin K.
The B Vitamins
Milk has more riboflavin, pantothenic acid and Vitamin B12, however, romaine lettuce contains more folate. Both milk and romaine lettuce contain significant amounts of thiamin, niacin and Vitamin B6.
| Milk | Romaine Lettuce | |
|---|---|---|
| Thiamin | 0.039 MG | 0.072 MG |
| Riboflavin | 0.185 MG | 0.067 MG |
| Niacin | 0.092 MG | 0.313 MG |
| Pantothenic acid | 0.356 MG | 0.142 MG |
| Vitamin B6 | 0.038 MG | 0.074 MG |
| Folate | 5 UG | 136 UG |
| Vitamin B12 | 0.53 UG | ~ |
Minerals
calcium
Milk is an excellent source of calcium and it has 264% more calcium than romaine lettuce - romaine lettuce has 33mg of calcium per 100 grams and milk has 120mg of calcium.
iron
Romaine lettuce has 47 times more iron than milk - romaine lettuce has 0.97mg of iron per 100 grams and milk has 0.02mg of iron.
potassium
Romaine lettuce is a great source of potassium and it has 76% more potassium than milk - romaine lettuce has 247mg of potassium per 100 grams and milk has 140mg 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,
| Milk | Romaine Lettuce | |
|---|---|---|
| beta-carotene | 4 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 milk per 100 grams.
| Milk | Romaine Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.113 G |
| Total | 0.008 G | 0.113 G |
omega 6s
Comparing omega-6 fatty acids, both milk and romaine lettuce contain significant amounts of linoleic acid.
| Milk | Romaine Lettuce | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.062 G | 0.047 G |
| Total | 0.066 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: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Romaine Lettuce (Lettuce, cos or romaine, raw) .
Milk 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 % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
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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 milk contain more calories in 100 grams?Romaine lettuce has 70% less calories than milk - romaine lettuce has 17 calories in 100g and milk has 50 calories.
Does romaine lettuce or milk have more carbohydrates?
By weight, both romaine lettuce and milk are low in carbohydrates - romaine lettuce has 3.3g of carbs for 100g and milk has 4.8g of carbohydrates. the carbs in romaine lettuce are made of 60% dietary fiber and 40% sugar, whereas the carbs in milk comprise of 100% sugar.
Does romaine lettuce or milk contain more calcium?
Milk is a rich source of calcium and it has 260% more calcium than romaine lettuce - romaine lettuce has 33mg of calcium in 100 grams and milk has 120mg of calcium.