Peas vs. Romaine Lettuce

Nutrition comparison of Peas and Romaine Lettuce


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

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

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

  • Both romaine lettuce and peas are high in dietary fiber and potassium.
  • Pea has more thiamin, niacin and Vitamin B6, however, romaine lettuce contains more folate.
  • Pea is an excellent source of Vitamin C.
  • Romaine lettuce has 3.3 times less carbohydrates than pea.
  • Romaine lettuce has 3.7 times less calories than pea.
  • Romaine lettuce has 3.7 times less sugar than pea.
  • Romaine lettuce has more beta-carotene than pea, however, pea contains more alpha-carotene than romaine lettuce.
  • Romaine lettuce is a great source of Vitamin K.
  • Romaine lettuce is an excellent source of Vitamin A.
Detailed nutritional comparison of peas 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: Peas (Peas, green, raw) and Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.


Image of Peas src
Image of Romaine Lettuce src

Calories and Carbs

calories

Romaine lettuce has 3.7 times less calories than pea - romaine lettuce has 17 calories per 100 grams and pea has 81 calories.

For macronutrient ratios, peas is heavier in carbs, lighter in fat and similar to romaine lettuce for protein. Peas has a macronutrient ratio of 26:70:4 and for romaine lettuce, 23:64:13 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Peas Romaine Lettuce
Protein 26% 23%
Carbohydrates 70% 64%
Fat 4% 13%
Alcohol ~ ~

carbohydrates

Romaine lettuce has 3.3 times less carbohydrates than pea - romaine lettuce has 3.3g of total carbs per 100 grams and pea has 14.5g of carbohydrates.

dietary fiber

Both romaine lettuce and peas are high in dietary fiber. Pea has 171% more dietary fiber than romaine lettuce - romaine lettuce has 2.1g of dietary fiber per 100 grams and pea has 5.7g of dietary fiber.

sugar

Romaine lettuce has 3.7 times less sugar than pea - romaine lettuce has 1.2g of sugar per 100 grams and pea has 5.7g of sugar.

Protein

protein

Pea has 341% more protein than romaine lettuce - romaine lettuce has 1.2g of protein per 100 grams and pea has 5.4g of protein.

Fat

saturated fat

Both romaine lettuce and peas are low in saturated fat - romaine lettuce has 0.04g of saturated fat per 100 grams and pea has 0.07g of saturated fat.

Vitamins

Vitamin C

Pea is an excellent source of Vitamin C and it has 900% more Vitamin C than romaine lettuce - romaine lettuce has 4mg of Vitamin C per 100 grams and pea has 40mg of Vitamin C.

Vitamin A

Romaine lettuce is an excellent source of Vitamin A and it has 10 times more Vitamin A than pea - romaine lettuce has 436ug of Vitamin A per 100 grams and pea has 38ug of Vitamin A.

Vitamin E

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

Vitamin K

Romaine lettuce is a great source of Vitamin K and it has 313% more Vitamin K than pea - romaine lettuce has 102.5ug of Vitamin K per 100 grams and pea has 24.8ug of Vitamin K.

The B Vitamins

Pea has more thiamin, niacin and Vitamin B6, however, romaine lettuce contains more folate. Both peas and romaine lettuce contain significant amounts of riboflavin and pantothenic acid.

Peas Romaine Lettuce
Thiamin 0.266 MG 0.072 MG
Riboflavin 0.132 MG 0.067 MG
Niacin 2.09 MG 0.313 MG
Pantothenic acid 0.104 MG 0.142 MG
Vitamin B6 0.169 MG 0.074 MG
Folate 65 UG 136 UG

Minerals

calcium

Romaine lettuce and peas contain similar amounts of calcium - romaine lettuce has 33mg of calcium per 100 grams and pea has 25mg of calcium.

iron

Pea has 52% more iron than romaine lettuce - romaine lettuce has 0.97mg of iron per 100 grams and pea has 1.5mg of iron.

potassium

Both romaine lettuce and peas are high in potassium. Romaine lettuce is very similar to pea for potassium - romaine lettuce has 247mg of potassium per 100 grams and pea has 244mg 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, romaine lettuce has more beta-carotene than pea per 100 grams, however, pea contains more alpha-carotene than romaine lettuce per 100 grams. Both peas and romaine lettuce contain significant amounts of lutein + zeaxanthin.

Peas Romaine Lettuce
beta-carotene 449 UG 5226 UG
alpha-carotene 21 UG ~
lutein + zeaxanthin 2477 UG 2312 UG

Omega-3 and Omega-6

omega 3s

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

Peas Romaine Lettuce
alpha linoleic acid 0.035 G 0.113 G
Total 0.035 G 0.113 G

omega 6s

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

Peas Romaine Lettuce
linoleic acid 0.152 G 0.047 G
Total 0.152 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 Peas or Romaine Lettuce .

Note: The specific food items compared are: Peas (Peas, green, raw) and Romaine Lettuce (Lettuce, cos or romaine, raw) .

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FAQ

Does romaine lettuce or peas contain more calories in 100 grams?
Romaine lettuce has 3.7 times less calories than pea - romaine lettuce has 17 calories in 100g and pea has 81 calories.

Does romaine lettuce or peas have more carbohydrates?
By weight, romaine lettuce has 3.3 times fewer carbohydrates than pea - romaine lettuce has 3.3g of carbs for 100g and pea has 14.5g of carbohydrates.

Does romaine lettuce or peas contain more potassium?
Both romaine lettuce and peas are high in potassium. Romaine lettuce is very similar to pea for potassium - romaine lettuce has 247mg of potassium in 100 grams and pea has 244mg of potassium.