Carrot Juice vs. Romaine Lettuce
Nutrition comparison of Carrot Juice and Romaine Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
carrot juice
versus
romaine lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in carrot juice and romaine lettuce:
- Both romaine lettuce and carrot juice are high in Vitamin A and potassium.
- Carrot juice has more Vitamin B6, however, romaine lettuce contains more folate.
- Carrot juice has more alpha-carotene than romaine lettuce, however, romaine lettuce contains more lutein + zeaxanthin than carrot juice.
- Romaine lettuce has 58% less calories than carrot juice.
- Romaine lettuce is a great source of Vitamin K and dietary fiber.
USDA sources for nutritional information: Carrot Juice (Carrot juice, canned) and Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Romaine lettuce has 58% less calories than carrot juice - romaine lettuce has 17 calories per 100 grams and carrot juice has 40 calories.
For macronutrient ratios, carrot juice is lighter in protein, much heavier in carbs and lighter in fat compared to romaine lettuce per calorie. Carrot juice has a macronutrient ratio of 9:88:4 and for romaine lettuce, 26:65:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Carrot Juice | Romaine Lettuce | |
|---|---|---|
| Protein | 9% | 26% |
| Carbohydrates | 88% | 65% |
| Fat | 4% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Romaine lettuce and carrot juice contain similar amounts of carbs - romaine lettuce has 3.3g of total carbs per 100 grams and carrot juice has 9.3g of carbohydrates.
dietary fiber
Romaine lettuce is a great source of dietary fiber and it has 163% more dietary fiber than carrot juice - romaine lettuce has 2.1g of dietary fiber per 100 grams and carrot juice has 0.8g of dietary fiber.
sugar
Romaine lettuce and carrot juice contain similar amounts of sugar - romaine lettuce has 1.2g of sugar per 100 grams and carrot juice has 3.9g of sugar.
Protein
protein
Romaine lettuce and carrot juice contain similar amounts of protein - romaine lettuce has 1.2g of protein per 100 grams and carrot juice has 0.95g of protein.
Fat
saturated fat
Both romaine lettuce and carrot juice are low in saturated fat - romaine lettuce has 0.04g of saturated fat per 100 grams and carrot juice has 0.03g of saturated fat.
Vitamins
Vitamin C
Carrot juice has 113% more Vitamin C than romaine lettuce - romaine lettuce has 4mg of Vitamin C per 100 grams and carrot juice has 8.5mg of Vitamin C.
Vitamin A
Both romaine lettuce and carrot juice are high in Vitamin A. Carrot juice has 119% more Vitamin A than romaine lettuce - romaine lettuce has 436ug of Vitamin A per 100 grams and carrot juice has 956ug of Vitamin A.
Vitamin E
Romaine lettuce and carrot juice contain similar amounts of Vitamin E - romaine lettuce has 0.13mg of Vitamin E per 100 grams and carrot juice has 1.2mg of Vitamin E.
Vitamin K
Romaine lettuce is a great source of Vitamin K and it has 561% more Vitamin K than carrot juice - romaine lettuce has 102.5ug of Vitamin K per 100 grams and carrot juice has 15.5ug of Vitamin K.
The B Vitamins
Carrot juice has more Vitamin B6, however, romaine lettuce contains more folate. Both carrot juice and romaine lettuce contain significant amounts of thiamin, riboflavin, niacin and pantothenic acid.
| Carrot Juice | Romaine Lettuce | |
|---|---|---|
| Thiamin | 0.092 MG | 0.072 MG |
| Riboflavin | 0.055 MG | 0.067 MG |
| Niacin | 0.386 MG | 0.313 MG |
| Pantothenic acid | 0.228 MG | 0.142 MG |
| Vitamin B6 | 0.217 MG | 0.074 MG |
| Folate | 4 UG | 136 UG |
Minerals
calcium
Romaine lettuce has 38% more calcium than carrot juice - romaine lettuce has 33mg of calcium per 100 grams and carrot juice has 24mg of calcium.
iron
Romaine lettuce has 111% more iron than carrot juice - romaine lettuce has 0.97mg of iron per 100 grams and carrot juice has 0.46mg of iron.
potassium
Both romaine lettuce and carrot juice are high in potassium. Carrot juice has 18% more potassium than romaine lettuce - romaine lettuce has 247mg of potassium per 100 grams and carrot juice has 292mg 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, carrot juice has more alpha-carotene than romaine lettuce per 100 grams, however, romaine lettuce contains more lutein + zeaxanthin than carrot juice per 100 grams. Both carrot juice and romaine lettuce contain significant amounts of beta-carotene.
| Carrot Juice | Romaine Lettuce | |
|---|---|---|
| beta-carotene | 9303 UG | 5226 UG |
| alpha-carotene | 4342 UG | ~ |
| lycopene | 2 UG | ~ |
| lutein + zeaxanthin | 333 UG | 2312 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, romaine lettuce has more alpha linoleic acid (ALA) than carrot juice per 100 grams.
| Carrot Juice | Romaine Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.113 G |
| Total | 0.009 G | 0.113 G |
omega 6s
Comparing omega-6 fatty acids, both carrot juice and romaine lettuce contain significant amounts of linoleic acid.
| Carrot Juice | Romaine Lettuce | |
|---|---|---|
| linoleic acid | 0.061 G | 0.047 G |
| Total | 0.061 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: Carrot Juice (Carrot juice, canned) and Romaine Lettuce (Lettuce, cos or romaine, raw) .
Carrot Juice 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 romaine lettuce or carrot juice contain more calories in 100 grams?Romaine lettuce has 60% less calories than carrot juice - romaine lettuce has 17 calories in 100g and carrot juice has 40 calories.
Does romaine lettuce or carrot juice have more carbohydrates?
By weight, romaine lettuce and carrot juice contain similar amounts of carbs - romaine lettuce has 3.3g of carbs for 100g and carrot juice has 9.3g of carbohydrates.
Does romaine lettuce or carrot juice contain more potassium?
Both romaine lettuce and carrot juice are high in potassium. Carrot juice has 20% more potassium than romaine lettuce - romaine lettuce has 247mg of potassium in 100 grams and carrot juice has 292mg of potassium.