Pineapple vs. Romaine Lettuce
Nutrition comparison of Pineapple and Romaine Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pineapple
versus
romaine lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pineapple and romaine lettuce:
- Pineapple is an excellent source of Vitamin C.
- Romaine lettuce has 66% less calories than pineapple.
- Romaine lettuce has 7.2 times less sugar than pineapple.
- Romaine lettuce has 75% less carbohydrates than pineapple.
- Romaine lettuce has more folate.
- 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: Pineapple (Pineapple, raw, all varieties) 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 pineapple - pineapple has 50 calories per 100 grams and romaine lettuce has 17 calories.
For macronutrient ratios, pineapple is much lighter in protein, much heavier in carbs and lighter in fat compared to romaine lettuce per calorie. Pineapple has a macronutrient ratio of 4:94:2 and for romaine lettuce, 26:65:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pineapple | Romaine Lettuce | |
|---|---|---|
| Protein | 4% | 26% |
| Carbohydrates | 94% | 65% |
| Fat | 2% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Romaine lettuce has 75% less carbohydrates than pineapple - pineapple has 13.1g of total carbs per 100 grams and romaine lettuce has 3.3g of carbohydrates.
dietary fiber
Romaine lettuce is a great source of dietary fiber and it has 50% more dietary fiber than pineapple - pineapple has 1.4g of dietary fiber per 100 grams and romaine lettuce has 2.1g of dietary fiber.
sugar
Romaine lettuce has 7.2 times less sugar than pineapple - pineapple has 9.9g of sugar per 100 grams and romaine lettuce has 1.2g of sugar.
Protein
protein
Pineapple and romaine lettuce contain similar amounts of protein - pineapple has 0.54g of protein per 100 grams and romaine lettuce has 1.2g of protein.
Fat
saturated fat
Both pineapple and romaine lettuce are low in saturated fat - pineapple has 0.01g of saturated fat per 100 grams and romaine lettuce has 0.04g of saturated fat.
Vitamins
Vitamin C
Pineapple is an excellent source of Vitamin C and it has 10 times more Vitamin C than romaine lettuce - pineapple has 47.8mg of Vitamin C per 100 grams and romaine lettuce has 4mg of Vitamin C.
Vitamin A
Romaine lettuce is an excellent source of Vitamin A and it has 144 times more Vitamin A than pineapple - pineapple has 3ug of Vitamin A per 100 grams and romaine lettuce has 436ug of Vitamin A.
Vitamin E
Pineapple and romaine lettuce contain similar amounts of Vitamin E - pineapple has 0.02mg of Vitamin E per 100 grams and romaine lettuce has 0.13mg of Vitamin E.
Vitamin K
Romaine lettuce is a great source of Vitamin K and it has 145 times more Vitamin K than pineapple - pineapple has 0.7ug of Vitamin K per 100 grams and romaine lettuce has 102.5ug of Vitamin K.
The B Vitamins
Romaine lettuce has more folate. Both pineapple and romaine lettuce contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Pineapple | Romaine Lettuce | |
|---|---|---|
| Thiamin | 0.079 MG | 0.072 MG |
| Riboflavin | 0.032 MG | 0.067 MG |
| Niacin | 0.5 MG | 0.313 MG |
| Pantothenic acid | 0.213 MG | 0.142 MG |
| Vitamin B6 | 0.112 MG | 0.074 MG |
| Folate | 18 UG | 136 UG |
Minerals
calcium
Romaine lettuce has 154% more calcium than pineapple - pineapple has 13mg of calcium per 100 grams and romaine lettuce has 33mg of calcium.
iron
Romaine lettuce has 234% more iron than pineapple - pineapple has 0.29mg of iron per 100 grams and romaine lettuce has 0.97mg of iron.
potassium
Romaine lettuce is a great source of potassium and it has 127% more potassium than pineapple - pineapple has 109mg of potassium per 100 grams and romaine lettuce has 247mg 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 pineapple and romaine lettuce contain small amounts of luteolin.
| Pineapple | Romaine Lettuce | |
|---|---|---|
| luteolin | 0.01 mg | 0.05 mg |
| myricetin | 0.01 mg | ~ |
| Quercetin | 0.14 mg | 2.2 mg |
| kaempferol | ~ | 0.02 mg |
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,
| Pineapple | Romaine Lettuce | |
|---|---|---|
| beta-carotene | 35 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 pineapple per 100 grams.
| Pineapple | Romaine Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.017 G | 0.113 G |
| Total | 0.017 G | 0.113 G |
omega 6s
Comparing omega-6 fatty acids, both pineapple and romaine lettuce contain small amounts of linoleic acid.
| Pineapple | Romaine Lettuce | |
|---|---|---|
| linoleic acid | 0.023 G | 0.047 G |
| Total | 0.023 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: Pineapple (Pineapple, raw, all varieties) and Romaine Lettuce (Lettuce, cos or romaine, raw) .
Pineapple g
()
|
Daily Values (%) |
Romaine Lettuce g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
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 pineapple or romaine lettuce contain more calories in 100 grams?Romaine lettuce has 70% less calories than pineapple - pineapple has 50 calories in 100g and romaine lettuce has 17 calories.
Does pineapple or romaine lettuce have more carbohydrates?
By weight, romaine lettuce has 80% fewer carbohydrates than pineapple - pineapple has 13.1g of carbs for 100g and romaine lettuce has 3.3g of carbohydrates.