Grapefruit vs. Romaine Lettuce
Nutrition comparison of Grapefruit and Romaine Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grapefruit
versus
romaine lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grapefruit and romaine lettuce:
- Grapefruit is an excellent source of Vitamin C.
- Romaine lettuce has 4.7 times less sugar than grapefruit.
- Romaine lettuce has 60% less calories than grapefruit.
- Romaine lettuce has 69% less carbohydrates than grapefruit.
- Romaine lettuce has more beta-carotene and lutein + zeaxanthin than grapefruit, however, grapefruit contains more lycopene than romaine lettuce.
- Romaine lettuce has more folate.
- Romaine lettuce is a great source of Vitamin K, dietary fiber and potassium.
- Romaine lettuce is an excellent source of Vitamin A.
USDA sources for nutritional information: Grapefruit (Grapefruit, raw, pink and red, all areas) and Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Romaine lettuce has 60% less calories than grapefruit - romaine lettuce has 17 calories per 100 grams and grapefruit has 42 calories.
For macronutrient ratios, grapefruit is lighter in protein, much heavier in carbs and lighter in fat compared to romaine lettuce per calorie. Grapefruit has a macronutrient ratio of 7:91:3 and for romaine lettuce, 22:63:15 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grapefruit | Romaine Lettuce | |
|---|---|---|
| Protein | 7% | 22% |
| Carbohydrates | 91% | 63% |
| Fat | 3% | 15% |
| Alcohol | ~ | ~ |
carbohydrates
Romaine lettuce has 69% less carbohydrates than grapefruit - romaine lettuce has 3.3g of total carbs per 100 grams and grapefruit has 10.7g of carbohydrates.
dietary fiber
Romaine lettuce is a great source of dietary fiber and it has 31% more dietary fiber than grapefruit - romaine lettuce has 2.1g of dietary fiber per 100 grams and grapefruit has 1.6g of dietary fiber.
sugar
Romaine lettuce has 4.7 times less sugar than grapefruit - romaine lettuce has 1.2g of sugar per 100 grams and grapefruit has 6.9g of sugar.
Protein
protein
Romaine lettuce and grapefruit contain similar amounts of protein - romaine lettuce has 1.2g of protein per 100 grams and grapefruit has 0.77g of protein.
Fat
saturated fat
Both romaine lettuce and grapefruit are low in saturated fat - romaine lettuce has 0.04g of saturated fat per 100 grams and grapefruit has 0.02g of saturated fat.
Vitamins
Vitamin C
Grapefruit is an excellent source of Vitamin C and it has 680% more Vitamin C than romaine lettuce - romaine lettuce has 4mg of Vitamin C per 100 grams and grapefruit has 31.2mg of Vitamin C.
Vitamin A
Romaine lettuce is an excellent source of Vitamin A and it has 652% more Vitamin A than grapefruit - romaine lettuce has 436ug of Vitamin A per 100 grams and grapefruit has 58ug of Vitamin A.
Vitamin E
Romaine lettuce and grapefruit contain similar amounts of Vitamin E - romaine lettuce has 0.13mg of Vitamin E per 100 grams and grapefruit has 0.13mg of Vitamin E.
Vitamin K
Romaine lettuce is a great source of Vitamin K and it has more Vitamin K than grapefruit - romaine lettuce has 102.5ug of Vitamin K per 100 grams and grapefruit does not contain significant amounts.
The B Vitamins
Romaine lettuce has more folate. Both grapefruit and romaine lettuce contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Grapefruit | Romaine Lettuce | |
|---|---|---|
| Thiamin | 0.043 MG | 0.072 MG |
| Riboflavin | 0.031 MG | 0.067 MG |
| Niacin | 0.204 MG | 0.313 MG |
| Pantothenic acid | 0.262 MG | 0.142 MG |
| Vitamin B6 | 0.053 MG | 0.074 MG |
| Folate | 13 UG | 136 UG |
Minerals
calcium
Romaine lettuce has 50% more calcium than grapefruit - romaine lettuce has 33mg of calcium per 100 grams and grapefruit has 22mg of calcium.
iron
Romaine lettuce has 11 times more iron than grapefruit - romaine lettuce has 0.97mg of iron per 100 grams and grapefruit has 0.08mg of iron.
potassium
Romaine lettuce is a great source of potassium and it has 83% more potassium than grapefruit - romaine lettuce has 247mg of potassium per 100 grams and grapefruit has 135mg 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, grapefruit has more luteolin than romaine lettuce per 100 grams, however, romaine lettuce contains more quercetin than grapefruit per 100 grams. Both grapefruit and romaine lettuce contain small amounts of kaempferol.
| Grapefruit | Romaine Lettuce | |
|---|---|---|
| luteolin | 0.6 mg | 0.05 mg |
| kaempferol | 0.01 mg | 0.02 mg |
| myricetin | 0.01 mg | ~ |
| Quercetin | 0.33 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 and lutein + zeaxanthin than grapefruit per 100 grams, however, grapefruit contains more lycopene than romaine lettuce per 100 grams.
| Grapefruit | Romaine Lettuce | |
|---|---|---|
| beta-carotene | 686 UG | 5226 UG |
| alpha-carotene | 3 UG | ~ |
| lycopene | 1419 UG | ~ |
| lutein + zeaxanthin | 5 UG | 2312 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, romaine lettuce has more alpha linoleic acid (ALA) than grapefruit per 100 grams.
| Grapefruit | Romaine Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.113 G |
| Total | 0.008 G | 0.113 G |
omega 6s
Comparing omega-6 fatty acids, both grapefruit and romaine lettuce contain small amounts of linoleic acid.
| Grapefruit | Romaine Lettuce | |
|---|---|---|
| linoleic acid | 0.029 G | 0.047 G |
| Total | 0.029 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: Grapefruit (Grapefruit, raw, pink and red, all areas) and Romaine Lettuce (Lettuce, cos or romaine, raw) .
Grapefruit g
()
|
Daily Values (%) |
Romaine Lettuce g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 grapefruit contain more calories in 100 grams?Romaine lettuce has 60% less calories than grapefruit - romaine lettuce has 17 calories in 100g and grapefruit has 42 calories.
Does romaine lettuce or grapefruit have more carbohydrates?
By weight, romaine lettuce has 70% fewer carbohydrates than grapefruit - romaine lettuce has 3.3g of carbs for 100g and grapefruit has 10.7g of carbohydrates.