Olive Oil vs. Romaine Lettuce

Nutrition comparison of Olive Oil and Romaine Lettuce


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of olive oil versus romaine lettuce (100g each) below using 2020 USDA and NIH data[1].

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

  • Olive oil is an excellent source of Vitamin E.
  • Romaine lettuce has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Romaine lettuce has signficantly more calcium than olive oil.
  • 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 olive oil 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: Olive Oil (Oil, olive, salad or cooking) and Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.


Image of Olive Oil src
Image of Romaine Lettuce src

Calories and Carbs

calories

Olive oil is high in calories and romaine lettuce has 98% less calories than olive oil - romaine lettuce has 17 calories per 100 grams and olive oil has 884 calories.

For macronutrient ratios, olive oil is much lighter in protein, much lighter in carbs and much heavier in fat compared to romaine lettuce per calorie. Olive oil has a macronutrient ratio of 0:0:100 and for romaine lettuce, 23:64:13 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Olive Oil Romaine Lettuce
Protein ~ 23%
Carbohydrates ~ 64%
Fat 100% 13%
Alcohol ~ ~

carbohydrates

Both romaine lettuce and olive oil are low in carbohydrates - romaine lettuce has 3.3g of total carbs per 100 grams and olive oil does not contain significant amounts.

dietary fiber

Romaine lettuce is a great source of dietary fiber and it has more dietary fiber than olive oil - romaine lettuce has 2.1g of dietary fiber per 100 grams and olive oil does not contain significant amounts.

sugar

Olive oil has less sugar than romaine lettuce - romaine lettuce has 1.2g of sugar per 100 grams and olive oil does not contain significant amounts.

Protein

protein

Romaine lettuce has more protein than olive oil - romaine lettuce has 1.2g of protein per 100 grams and olive oil does not contain significant amounts.

Fat

saturated fat

Olive oil is high in saturated fat and romaine lettuce has 100% less saturated fat than olive oil - romaine lettuce has 0.04g of saturated fat per 100 grams and olive oil has 13.8g of saturated fat.

Vitamins

Vitamin C

Romaine lettuce has more Vitamin C than olive oil - romaine lettuce has 4mg of Vitamin C per 100 grams and olive oil does not contain significant amounts.

Vitamin A

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

Vitamin E

Olive oil is an excellent source of Vitamin E and it has 109 times more Vitamin E than romaine lettuce - romaine lettuce has 0.13mg of Vitamin E per 100 grams and olive oil has 14.4mg of Vitamin E.

Vitamin K

Romaine lettuce is a great source of Vitamin K and it has 70% more Vitamin K than olive oil - romaine lettuce has 102.5ug of Vitamin K per 100 grams and olive oil has 60.2ug of Vitamin K.

The B Vitamins

Romaine lettuce has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Olive Oil Romaine Lettuce
Thiamin ~ 0.072 MG
Riboflavin ~ 0.067 MG
Niacin ~ 0.313 MG
Pantothenic acid ~ 0.142 MG
Vitamin B6 ~ 0.074 MG
Folate ~ 136 UG

Minerals

calcium

Romaine lettuce has signficantly more calcium than olive oil - romaine lettuce has 33mg of calcium per 100 grams and olive oil has 1mg of calcium.

iron

Romaine lettuce has 73% more iron than olive oil - romaine lettuce has 0.97mg of iron per 100 grams and olive oil has 0.56mg of iron.

potassium

Romaine lettuce is a great source of potassium and it has 246 times more potassium than olive oil - romaine lettuce has 247mg of potassium per 100 grams and olive oil has 1mg of potassium.

Antioxidants and Phytonutrients

flavonoids

Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]

For specific flavonoid compounds, both olive oil and romaine lettuce contain small amounts of luteolin.

Olive Oil Romaine Lettuce
apigenin 0.09 mg ~
luteolin 0.12 mg 0.05 mg
kaempferol ~ 0.02 mg
Quercetin ~ 2.2 mg

Omega-3 and Omega-6

omega 3s

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

Olive Oil Romaine Lettuce
alpha linoleic acid 0.761 G 0.113 G
Total 0.761 G 0.113 G

omega 6s

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

Olive Oil Romaine Lettuce
other omega 6 0.414 G ~
linoleic acid 9.762 G 0.047 G
Total 10.176 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 Olive Oil or Romaine Lettuce .

Note: The specific food items compared are: Olive Oil (Oil, olive, salad or cooking) and Romaine Lettuce (Lettuce, cos or romaine, raw) .

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FAQ

Does romaine lettuce or olive oil contain more calories in 100 grams?
Olive oil is high in calories and romaine lettuce has 100% less calories than olive oil - romaine lettuce has 17 calories in 100g and olive oil has 884 calories.

Does romaine lettuce or olive oil have more carbohydrates?
By weight, both romaine lettuce and olive oil are low in carbohydrates - romaine lettuce has 3.3g of carbs for 100g and olive oil has no carbs..