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.
Detailed nutritional comparison of milk 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: 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.


Image of Milk src
Image of Romaine Lettuce src

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 26:38:36 and for romaine lettuce, 23:64:13 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Milk Romaine Lettuce
Protein 26% 23%
Carbohydrates 38% 64%
Fat 36% 13%
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 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 Milk or Romaine Lettuce .

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) .

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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.