Cherries vs. Romaine Lettuce

Nutrition comparison of Cherries and Romaine Lettuce


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

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

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

  • Both romaine lettuce and cherries are high in dietary fiber and potassium.
  • Romaine lettuce has 3.8 times less carbohydrates than cherry.
  • Romaine lettuce has 73% less calories than cherry.
  • Romaine lettuce has 9.7 times less sugar than cherry.
  • Romaine lettuce has more thiamin and folate.
  • Romaine lettuce is a great source of Vitamin K.
  • Romaine lettuce is an excellent source of Vitamin A.
Detailed nutritional comparison of cherries 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: Cherries (Cherries, sweet, raw) and Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.


Image of Cherries src
Image of Romaine Lettuce src

Calories and Carbs

calories

Romaine lettuce has 73% less calories than cherry - romaine lettuce has 17 calories per 100 grams and cherry has 63 calories.

For macronutrient ratios, cherries is lighter in protein, much heavier in carbs and lighter in fat compared to romaine lettuce per calorie. Cherries has a macronutrient ratio of 6:91:3 and for romaine lettuce, 23:64:13 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cherries Romaine Lettuce
Protein 6% 23%
Carbohydrates 91% 64%
Fat 3% 13%
Alcohol ~ ~

carbohydrates

Romaine lettuce has 3.8 times less carbohydrates than cherry - romaine lettuce has 3.3g of total carbs per 100 grams and cherry has 16g of carbohydrates.

dietary fiber

Both romaine lettuce and cherries are high in dietary fiber. is very similar to romaine lettuce for dietary fiber - romaine lettuce has 2.1g of dietary fiber per 100 grams and cherry has 2.1g of dietary fiber.

sugar

Romaine lettuce has 9.7 times less sugar than cherry - romaine lettuce has 1.2g of sugar per 100 grams and cherry has 12.8g of sugar.

Protein

protein

Romaine lettuce and cherries contain similar amounts of protein - romaine lettuce has 1.2g of protein per 100 grams and cherry has 1.1g of protein.

Fat

saturated fat

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

Vitamins

Vitamin C

Cherry has 75% more Vitamin C than romaine lettuce - romaine lettuce has 4mg of Vitamin C per 100 grams and cherry has 7mg of Vitamin C.

Vitamin A

Romaine lettuce is an excellent source of Vitamin A and it has 144 times more Vitamin A than cherry - romaine lettuce has 436ug of Vitamin A per 100 grams and cherry has 3ug of Vitamin A.

Vitamin E

Romaine lettuce and cherries contain similar amounts of Vitamin E - romaine lettuce has 0.13mg of Vitamin E per 100 grams and cherry has 0.07mg of Vitamin E.

Vitamin K

Romaine lettuce is a great source of Vitamin K and it has 47 times more Vitamin K than cherry - romaine lettuce has 102.5ug of Vitamin K per 100 grams and cherry has 2.1ug of Vitamin K.

The B Vitamins

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

Cherries Romaine Lettuce
Thiamin 0.027 MG 0.072 MG
Riboflavin 0.033 MG 0.067 MG
Niacin 0.154 MG 0.313 MG
Pantothenic acid 0.199 MG 0.142 MG
Vitamin B6 0.049 MG 0.074 MG
Folate 4 UG 136 UG

Minerals

calcium

Romaine lettuce has 154% more calcium than cherry - romaine lettuce has 33mg of calcium per 100 grams and cherry has 13mg of calcium.

iron

Romaine lettuce has 169% more iron than cherry - romaine lettuce has 0.97mg of iron per 100 grams and cherry has 0.36mg of iron.

potassium

Both romaine lettuce and cherries are high in potassium. Romaine lettuce has 11% more potassium than cherry - romaine lettuce has 247mg of potassium per 100 grams and cherry has 222mg 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 cherries and romaine lettuce contain significant amounts of quercetin.

Cherries Romaine Lettuce
isorhamnetin 0.05 mg ~
kaempferol 0.24 mg 0.02 mg
myricetin 0.05 mg ~
Quercetin 2.29 mg 2.2 mg
luteolin ~ 0.05 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,

Cherries Romaine Lettuce
beta-carotene 38 UG 5226 UG
lutein + zeaxanthin 85 UG 2312 UG

Omega-3 and Omega-6

omega 3s

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

Cherries Romaine Lettuce
alpha linoleic acid 0.026 G 0.113 G
Total 0.026 G 0.113 G

omega 6s

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

Cherries Romaine Lettuce
linoleic acid 0.027 G 0.047 G
Total 0.027 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 Cherries or Romaine Lettuce .

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

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FAQ

Does romaine lettuce or cherries contain more calories in 100 grams?
Romaine lettuce has 70% less calories than cherry - romaine lettuce has 17 calories in 100g and cherry has 63 calories.

Does romaine lettuce or cherries have more carbohydrates?
By weight, romaine lettuce has 3.8 times fewer carbohydrates than cherry - romaine lettuce has 3.3g of carbs for 100g and cherry has 16g of carbohydrates.

Does romaine lettuce or cherries contain more potassium?
Both romaine lettuce and cherries are high in potassium. Romaine lettuce has 10% more potassium than cherry - romaine lettuce has 247mg of potassium in 100 grams and cherry has 222mg of potassium.