Radishes vs. Romaine Lettuce

Nutrition comparison of Radishes and Romaine Lettuce


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

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

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

  • Both romaine lettuce and radishes are high in potassium.
  • Radish is a great source of Vitamin C.
  • Romaine lettuce has more thiamin and folate.
  • Romaine lettuce is a great source of Vitamin K and dietary fiber.
  • Romaine lettuce is an excellent source of Vitamin A.
Detailed nutritional comparison of radishes 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: Radishes (Radishes, raw) and Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.


Image of Radishes src
Image of Romaine Lettuce src

Calories and Carbs

calories

Romaine lettuce and radishes contain similar amounts of calories - romaine lettuce has 17 calories per 100 grams and radish has 16 calories.

For macronutrient ratios, radishes is lighter in protein, heavier in carbs and lighter in fat compared to romaine lettuce per calorie. Radishes has a macronutrient ratio of 16:79:5 and for romaine lettuce, 26:65:10 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Radishes Romaine Lettuce
Protein 16% 26%
Carbohydrates 79% 65%
Fat 5% 10%
Alcohol ~ ~

carbohydrates

Both romaine lettuce and radishes are low in carbohydrates - romaine lettuce has 3.3g of total carbs per 100 grams and radish has 3.4g of carbohydrates.

The carbs in romaine lettuce are made of 64% dietary fiber and 36% sugar, whereas the carbs in radishes comprise of 54% sugar and 46% dietary fiber.

dietary fiber

Romaine lettuce is a great source of dietary fiber and it has 31% more dietary fiber than radish - romaine lettuce has 2.1g of dietary fiber per 100 grams and radish has 1.6g of dietary fiber.

sugar

Romaine lettuce and radishes contain similar amounts of sugar - romaine lettuce has 1.2g of sugar per 100 grams and radish has 1.9g of sugar.

Protein

protein

Romaine lettuce and radishes contain similar amounts of protein - romaine lettuce has 1.2g of protein per 100 grams and radish has 0.68g of protein.

Fat

saturated fat

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

Vitamins

Vitamin C

Radish is a great source of Vitamin C and it has 270% more Vitamin C than romaine lettuce - romaine lettuce has 4mg of Vitamin C per 100 grams and radish has 14.8mg of Vitamin C.

Vitamin A

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

Vitamin E

Romaine lettuce and radishes contain similar amounts of Vitamin E - romaine lettuce has 0.13mg of Vitamin E per 100 grams and radish does not contain significant amounts.

Vitamin K

Romaine lettuce is a great source of Vitamin K and it has 77 times more Vitamin K than radish - romaine lettuce has 102.5ug of Vitamin K per 100 grams and radish has 1.3ug of Vitamin K.

The B Vitamins

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

Radishes Romaine Lettuce
Thiamin 0.012 MG 0.072 MG
Riboflavin 0.039 MG 0.067 MG
Niacin 0.254 MG 0.313 MG
Pantothenic acid 0.165 MG 0.142 MG
Vitamin B6 0.071 MG 0.074 MG
Folate 25 UG 136 UG

Minerals

calcium

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

iron

Romaine lettuce has 185% more iron than radish - romaine lettuce has 0.97mg of iron per 100 grams and radish has 0.34mg of iron.

potassium

Both romaine lettuce and radishes are high in potassium. Romaine lettuce has a little more potassium (6%) than radish by weight - romaine lettuce has 247mg of potassium per 100 grams and radish has 233mg 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, radish has more kaempferol than romaine lettuce per 100 grams, however, romaine lettuce contains more quercetin than radish per 100 grams.

Radishes Romaine Lettuce
kaempferol 0.86 mg 0.02 mg
luteolin ~ 0.05 mg
Quercetin ~ 2.2 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,

Radishes Romaine Lettuce
beta-carotene 4 UG 5226 UG
lutein + zeaxanthin 10 UG 2312 UG

Omega-3 and Omega-6

omega 3s

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

Radishes Romaine Lettuce
alpha linoleic acid 0.031 G 0.113 G
Total 0.031 G 0.113 G

omega 6s

Comparing omega-6 fatty acids, both radishes and romaine lettuce contain small amounts of linoleic acid.

Radishes Romaine Lettuce
linoleic acid 0.017 G 0.047 G
Total 0.017 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: Radishes (Radishes, raw) and Romaine Lettuce (Lettuce, cos or romaine, raw) .

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FAQ

Does romaine lettuce or radishes contain more calories in 100 grams?
Romaine lettuce and radishes contain similar amounts of calories - romaine lettuce has 17 calories in 100g and radish has 16 calories.

Does romaine lettuce or radishes have more carbohydrates?
By weight, both romaine lettuce and radishes are low in carbohydrates - romaine lettuce has 3.3g of carbs for 100g and radish has 3.4g of carbohydrates. the carbs in romaine lettuce are made of 60% dietary fiber and 40% sugar, whereas the carbs in radishes comprise of 50% sugar and 50% dietary fiber.

Does romaine lettuce or radishes contain more potassium?
Both romaine lettuce and radishes are high in potassium. Romaine lettuce has a little more potassium ( 10%) than radish by weight - romaine lettuce has 247mg of potassium in 100 grams and radish has 233mg of potassium.