Carrots vs. Romaine Lettuce
Nutrition comparison of Carrots and Romaine Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
carrots
versus
romaine lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in carrots and romaine lettuce:
- Both romaine lettuce and carrots are high in Vitamin A, dietary fiber and potassium.
- Carrot has more alpha-carotene than romaine lettuce, however, romaine lettuce contains more lutein + zeaxanthin than carrot.
- Carrot has more niacin, however, romaine lettuce contains more folate.
- Romaine lettuce has 59% less calories than carrot.
- Romaine lettuce has 66% less carbohydrates than carrot.
- Romaine lettuce is a great source of Vitamin K.
USDA sources for nutritional information: Carrots (Carrots, raw) and Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Romaine lettuce has 59% less calories than carrot - romaine lettuce has 17 calories per 100 grams and carrot has 41 calories.
For macronutrient ratios, carrots is lighter in protein, much heavier in carbs and lighter in fat compared to romaine lettuce per calorie. Carrots has a macronutrient ratio of 9:87:5 and for romaine lettuce, 26:65:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Carrots | Romaine Lettuce | |
|---|---|---|
| Protein | 9% | 26% |
| Carbohydrates | 87% | 65% |
| Fat | 5% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Romaine lettuce has 66% less carbohydrates than carrot - romaine lettuce has 3.3g of total carbs per 100 grams and carrot has 9.6g of carbohydrates.
The carbs in romaine lettuce are made of 64% dietary fiber and 36% sugar, whereas the carbs in carrots comprise of 53% sugar, 31% dietary fiber and 16% starch.
dietary fiber
Both romaine lettuce and carrots are high in dietary fiber. Carrot has 33% more dietary fiber than romaine lettuce - romaine lettuce has 2.1g of dietary fiber per 100 grams and carrot has 2.8g of dietary fiber.
sugar
Romaine lettuce and carrots contain similar amounts of sugar - romaine lettuce has 1.2g of sugar per 100 grams and carrot has 4.7g of sugar.
Protein
protein
Romaine lettuce and carrots contain similar amounts of protein - romaine lettuce has 1.2g of protein per 100 grams and carrot has 0.93g of protein.
Fat
saturated fat
Both romaine lettuce and carrots are low in saturated fat - romaine lettuce has 0.04g of saturated fat per 100 grams and carrot has 0.03g of saturated fat.
Vitamins
Vitamin C
Romaine lettuce and carrots contain similar amounts of Vitamin C - romaine lettuce has 4mg of Vitamin C per 100 grams and carrot has 5.9mg of Vitamin C.
Vitamin A
Both romaine lettuce and carrots are high in Vitamin A. Carrot has 92% more Vitamin A than romaine lettuce - romaine lettuce has 436ug of Vitamin A per 100 grams and carrot has 835ug of Vitamin A.
Vitamin E
Romaine lettuce and carrots contain similar amounts of Vitamin E - romaine lettuce has 0.13mg of Vitamin E per 100 grams and carrot has 0.66mg of Vitamin E.
Vitamin K
Romaine lettuce is a great source of Vitamin K and it has 677% more Vitamin K than carrot - romaine lettuce has 102.5ug of Vitamin K per 100 grams and carrot has 13.2ug of Vitamin K.
The B Vitamins
Carrot has more niacin, however, romaine lettuce contains more folate. Both carrots and romaine lettuce contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.
| Carrots | Romaine Lettuce | |
|---|---|---|
| Thiamin | 0.066 MG | 0.072 MG |
| Riboflavin | 0.058 MG | 0.067 MG |
| Niacin | 0.983 MG | 0.313 MG |
| Pantothenic acid | 0.273 MG | 0.142 MG |
| Vitamin B6 | 0.138 MG | 0.074 MG |
| Folate | 19 UG | 136 UG |
Minerals
calcium
Romaine lettuce and carrots contain similar amounts of calcium - romaine lettuce has 33mg of calcium per 100 grams and carrot has 33mg of calcium.
iron
Romaine lettuce has 223% more iron than carrot - romaine lettuce has 0.97mg of iron per 100 grams and carrot has 0.3mg of iron.
potassium
Both romaine lettuce and carrots are high in potassium. Carrot has 30% more potassium than romaine lettuce - romaine lettuce has 247mg of potassium per 100 grams and carrot has 320mg 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, carrot has more kaempferol than romaine lettuce per 100 grams, however, romaine lettuce contains more quercetin than carrot per 100 grams. Both carrots and romaine lettuce contain small amounts of luteolin.
| Carrots | Romaine Lettuce | |
|---|---|---|
| luteolin | 0.11 mg | 0.05 mg |
| kaempferol | 0.24 mg | 0.02 mg |
| myricetin | 0.04 mg | ~ |
| Quercetin | 0.21 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, carrot has more alpha-carotene than romaine lettuce per 100 grams, however, romaine lettuce contains more lutein + zeaxanthin than carrot per 100 grams. Both carrots and romaine lettuce contain significant amounts of beta-carotene.
| Carrots | Romaine Lettuce | |
|---|---|---|
| beta-carotene | 8285 UG | 5226 UG |
| alpha-carotene | 3477 UG | ~ |
| lycopene | 1 UG | ~ |
| lutein + zeaxanthin | 256 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 per 100 grams.
| Carrots | Romaine Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.002 G | 0.113 G |
| Total | 0.002 G | 0.113 G |
omega 6s
Comparing omega-6 fatty acids, carrot has more linoleic acid than romaine lettuce per 100 grams.
| Carrots | Romaine Lettuce | |
|---|---|---|
| linoleic acid | 0.1 G | 0.047 G |
| Total | 0.1 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: Carrots (Carrots, raw) and Romaine Lettuce (Lettuce, cos or romaine, raw) .
Carrots 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 carrots contain more calories in 100 grams?Romaine lettuce has 60% less calories than carrot - romaine lettuce has 17 calories in 100g and carrot has 41 calories.
Does romaine lettuce or carrots have more carbohydrates?
By weight, romaine lettuce has 70% fewer carbohydrates than carrot - romaine lettuce has 3.3g of carbs for 100g and carrot has 9.6g of carbohydrates. the carbs in romaine lettuce are made of 60% dietary fiber and 40% sugar, whereas the carbs in carrots comprise of 50% sugar, 30% dietary fiber and 20% starch.
Does romaine lettuce or carrots contain more potassium?
Both romaine lettuce and carrots are high in potassium. Carrot has 30% more potassium than romaine lettuce - romaine lettuce has 247mg of potassium in 100 grams and carrot has 320mg of potassium.