Broccoli vs. Romaine Lettuce

Nutrition comparison of Broccoli and Romaine Lettuce


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

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

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

  • Both romaine lettuce and broccoli are high in Vitamin K, dietary fiber and potassium.
  • Broccoli has more niacin, pantothenic acid and Vitamin B6, however, romaine lettuce contains more folate.
  • Broccoli is a great source of calcium.
  • Broccoli is an excellent source of Vitamin C.
  • Romaine lettuce has more beta-carotene than broccoli, however, broccoli contains more alpha-carotene than romaine lettuce.
  • Romaine lettuce is an excellent source of Vitamin A.
Detailed nutritional comparison of broccoli 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: Broccoli (Broccoli, raw) and Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.


Image of Broccoli src
Image of Romaine Lettuce src

Here's an infographic summarizing the nutritional differences between broccoli and romaine lettuce. marks particularly rich nutrients.


Calories and Carbs

calories

Romaine lettuce and broccoli contain similar amounts of calories - romaine lettuce has 17 calories per 100 grams and broccoli has 34 calories.

For macronutrient ratios, broccoli is heavier in protein, lighter in fat and similar to romaine lettuce for carbs. Broccoli has a macronutrient ratio of 27:64:9 and for romaine lettuce, 23:64:13 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Broccoli Romaine Lettuce
Protein 27% 23%
Carbohydrates 64% 64%
Fat 9% 13%
Alcohol ~ ~

carbohydrates

Romaine lettuce and broccoli contain similar amounts of carbs - romaine lettuce has 3.3g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.

dietary fiber

Both romaine lettuce and broccoli are high in dietary fiber. Broccoli has 24% more dietary fiber than romaine lettuce - romaine lettuce has 2.1g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.

sugar

Romaine lettuce and broccoli contain similar amounts of sugar - romaine lettuce has 1.2g of sugar per 100 grams and broccoli has 1.7g of sugar.

Protein

protein

Romaine lettuce and broccoli contain similar amounts of protein - romaine lettuce has 1.2g of protein per 100 grams and broccoli has 2.8g of protein.

Fat

saturated fat

Both romaine lettuce and broccoli are low in saturated fat - romaine lettuce has 0.04g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.

Vitamins

Vitamin C

Broccoli is an excellent source of Vitamin C and it has 21 times more Vitamin C than romaine lettuce - romaine lettuce has 4mg of Vitamin C per 100 grams and broccoli has 89.2mg of Vitamin C.

Vitamin A

Romaine lettuce is an excellent source of Vitamin A and it has 13 times more Vitamin A than broccoli - romaine lettuce has 436ug of Vitamin A per 100 grams and broccoli has 31ug of Vitamin A.

Vitamin E

Romaine lettuce and broccoli contain similar amounts of Vitamin E - romaine lettuce has 0.13mg of Vitamin E per 100 grams and broccoli has 0.78mg of Vitamin E.

Vitamin K

Both romaine lettuce and broccoli are high in Vitamin K. Romaine lettuce is very similar to broccoli for Vitamin K - romaine lettuce has 102.5ug of Vitamin K per 100 grams and broccoli has 101.6ug of Vitamin K.

The B Vitamins

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

Broccoli Romaine Lettuce
Thiamin 0.071 MG 0.072 MG
Riboflavin 0.117 MG 0.067 MG
Niacin 0.639 MG 0.313 MG
Pantothenic acid 0.573 MG 0.142 MG
Vitamin B6 0.175 MG 0.074 MG
Folate 63 UG 136 UG

Minerals

calcium

Broccoli is a great source of calcium and it has 42% more calcium than romaine lettuce - romaine lettuce has 33mg of calcium per 100 grams and broccoli has 47mg of calcium.

iron

Romaine lettuce and broccoli contain similar amounts of iron - romaine lettuce has 0.97mg of iron per 100 grams and broccoli has 0.73mg of iron.

potassium

Both romaine lettuce and broccoli are high in potassium. Broccoli has 28% more potassium than romaine lettuce - romaine lettuce has 247mg of potassium per 100 grams and broccoli has 316mg 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 broccoli and romaine lettuce contain significant amounts of quercetin.

Broccoli Romaine Lettuce
luteolin 0.8 mg 0.05 mg
kaempferol 7.84 mg 0.02 mg
myricetin 0.06 mg ~
Quercetin 3.26 mg 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, romaine lettuce has more beta-carotene than broccoli per 100 grams, however, broccoli contains more alpha-carotene than romaine lettuce per 100 grams. Both broccoli and romaine lettuce contain significant amounts of lutein + zeaxanthin.

Broccoli Romaine Lettuce
beta-carotene 361 UG 5226 UG
alpha-carotene 25 UG ~
lutein + zeaxanthin 1403 UG 2312 UG

Omega-3 and Omega-6

omega 3s

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

Broccoli Romaine Lettuce
alpha linoleic acid 0.0215 G 0.113 G
Total 0.0215 G 0.113 G

omega 6s

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

Broccoli Romaine Lettuce
other omega 6 0.006 G ~
linoleic acid 0.049 G 0.047 G
Total 0.055 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 Broccoli or Romaine Lettuce .

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

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FAQ

Does romaine lettuce or broccoli contain more calories in 100 grams?
Romaine lettuce and broccoli contain similar amounts of calories - romaine lettuce has 17 calories in 100g and broccoli has 34 calories.

Does romaine lettuce or broccoli have more carbohydrates?
By weight, romaine lettuce and broccoli contain similar amounts of carbs - romaine lettuce has 3.3g of carbs for 100g and broccoli has 6.6g of carbohydrates.

Does romaine lettuce or broccoli contain more potassium?
Both romaine lettuce and broccoli are high in potassium. Broccoli has 30% more potassium than romaine lettuce - romaine lettuce has 247mg of potassium in 100 grams and broccoli has 316mg of potassium.

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