Orange vs. Romaine Lettuce

Nutrition comparison of Orange and Romaine Lettuce


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

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

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

  • Both romaine lettuce and orange are high in dietary fiber.
  • Orange is a great source of calcium.
  • Orange is an excellent source of Vitamin C.
  • Romaine lettuce has 6.6 times less sugar than orange.
  • Romaine lettuce has 63% less calories than orange.
  • Romaine lettuce has 71% less carbohydrates than orange.
  • Romaine lettuce has more folate.
  • Romaine lettuce is a great source of Vitamin K and potassium.
  • Romaine lettuce is an excellent source of Vitamin A.
Detailed nutritional comparison of orange 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: Orange (Oranges, raw, Florida) and Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.


Image of Orange src
Image of Romaine Lettuce src

Calories and Carbs

calories

Romaine lettuce has 63% less calories than orange - romaine lettuce has 17 calories per 100 grams and orange has 46 calories.

For macronutrient ratios, orange is lighter in protein, much heavier in carbs and lighter in fat compared to romaine lettuce per calorie. Orange has a macronutrient ratio of 6:91:4 and for romaine lettuce, 23:64:13 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Orange Romaine Lettuce
Protein 6% 23%
Carbohydrates 91% 64%
Fat 4% 13%
Alcohol ~ ~

carbohydrates

Romaine lettuce has 71% less carbohydrates than orange - romaine lettuce has 3.3g of total carbs per 100 grams and orange has 11.5g of carbohydrates.

The carbs in romaine lettuce are made of 64% dietary fiber and 36% sugar, whereas the carbs in orange comprise of 79% sugar and 21% dietary fiber.

dietary fiber

Both romaine lettuce and orange are high in dietary fiber. Romaine lettuce is very similar to romaine lettuce for dietary fiber - romaine lettuce has 2.1g of dietary fiber per 100 grams and orange has 2.4g of dietary fiber.

sugar

Romaine lettuce has 6.6 times less sugar than orange - romaine lettuce has 1.2g of sugar per 100 grams and orange has 9.1g of sugar.

Protein

protein

Romaine lettuce and orange contain similar amounts of protein - romaine lettuce has 1.2g of protein per 100 grams and orange has 0.7g of protein.

Fat

saturated fat

Both romaine lettuce and orange are low in saturated fat - romaine lettuce has 0.04g of saturated fat per 100 grams and orange has 0.03g of saturated fat.

Vitamins

Vitamin C

Orange is an excellent source of Vitamin C and it has 10 times more Vitamin C than romaine lettuce - romaine lettuce has 4mg of Vitamin C per 100 grams and orange has 45mg of Vitamin C.

Vitamin A

Romaine lettuce is an excellent source of Vitamin A and it has 38 times more Vitamin A than orange - romaine lettuce has 436ug of Vitamin A per 100 grams and orange has 11ug of Vitamin A.

Vitamin E

Romaine lettuce and orange contain similar amounts of Vitamin E - romaine lettuce has 0.13mg of Vitamin E per 100 grams and orange has 0.18mg of Vitamin E.

Vitamin K

Romaine lettuce is a great source of Vitamin K and it has more Vitamin K than orange - romaine lettuce has 102.5ug of Vitamin K per 100 grams and orange does not contain significant amounts.

The B Vitamins

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

Orange Romaine Lettuce
Thiamin 0.1 MG 0.072 MG
Riboflavin 0.04 MG 0.067 MG
Niacin 0.4 MG 0.313 MG
Pantothenic acid 0.25 MG 0.142 MG
Vitamin B6 0.051 MG 0.074 MG
Folate 17 UG 136 UG

Minerals

calcium

Orange is a great source of calcium and it has 30% more calcium than romaine lettuce - romaine lettuce has 33mg of calcium per 100 grams and orange has 43mg of calcium.

iron

Romaine lettuce has 978% more iron than orange - romaine lettuce has 0.97mg of iron per 100 grams and orange has 0.09mg of iron.

potassium

Romaine lettuce is a great source of potassium and it has 46% more potassium than orange - romaine lettuce has 247mg of potassium per 100 grams and orange has 169mg 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,

Orange Romaine Lettuce
beta-carotene 71 UG 5226 UG
alpha-carotene 11 UG ~
lutein + zeaxanthin 129 UG 2312 UG

Omega-3 and Omega-6

omega 3s

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

Orange 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 orange and romaine lettuce contain small amounts of linoleic acid.

Orange Romaine Lettuce
linoleic acid 0.031 G 0.047 G
Total 0.031 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 Orange or Romaine Lettuce .

Note: The specific food items compared are: Orange (Oranges, raw, Florida) and Romaine Lettuce (Lettuce, cos or romaine, raw) .

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FAQ

Does romaine lettuce or orange contain more calories in 100 grams?
Romaine lettuce has 60% less calories than orange - romaine lettuce has 17 calories in 100g and orange has 46 calories.

Does romaine lettuce or orange have more carbohydrates?
By weight, romaine lettuce has 70% fewer carbohydrates than orange - romaine lettuce has 3.3g of carbs for 100g and orange has 11.5g of carbohydrates. the carbs in romaine lettuce are made of 60% dietary fiber and 40% sugar, whereas the carbs in orange comprise of 80% sugar and 20% dietary fiber.