Napa Cabbage vs. Romaine Lettuce
Nutrition comparison of Cooked Napa Cabbage and Romaine Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
napa cabbage
versus
romaine lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in napa cabbage and romaine lettuce:
- Romaine lettuce has more beta-carotene and lutein + zeaxanthin than napa cabbage, however, napa cabbage contains more alpha-carotene than romaine lettuce.
- Romaine lettuce has more thiamin, riboflavin, pantothenic acid and 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: Napa Cabbage (Cabbage, napa, cooked) and Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Napa cabbage and romaine lettuce contain similar amounts of calories - napa cabbage has 12 calories per 100 grams and romaine lettuce has 17 calories.
For macronutrient ratios, napa cabbage is heavier in protein, lighter in carbs and similar to romaine lettuce for fat. Napa cabbage has a macronutrient ratio of 30:59:11 and for romaine lettuce, 26:65:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Napa Cabbage | Romaine Lettuce | |
|---|---|---|
| Protein | 30% | 26% |
| Carbohydrates | 59% | 65% |
| Fat | 11% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Both napa cabbage and romaine lettuce are low in carbohydrates - napa cabbage has 2.2g of total carbs per 100 grams and romaine lettuce has 3.3g of carbohydrates.
dietary fiber
Romaine lettuce is a great source of dietary fiber and it has more dietary fiber than napa cabbage - romaine lettuce has 2.1g of dietary fiber per 100 grams and napa cabbage does not contain significant amounts.
sugar
Napa cabbage has less sugar than romaine lettuce - romaine lettuce has 1.2g of sugar per 100 grams and napa cabbage does not contain significant amounts.
Protein
protein
Napa cabbage and romaine lettuce contain similar amounts of protein - napa cabbage has 1.1g of protein per 100 grams and romaine lettuce has 1.2g of protein.
Fat
saturated fat
Both romaine lettuce and napa cabbage are low in saturated fat - romaine lettuce has 0.04g of saturated fat per 100 grams and napa cabbage does not contain significant amounts.
Vitamins
Vitamin C
Napa cabbage and romaine lettuce contain similar amounts of Vitamin C - napa cabbage has 3.2mg of Vitamin C per 100 grams and romaine lettuce has 4mg of Vitamin C.
Vitamin A
Romaine lettuce is an excellent source of Vitamin A and it has 32 times more Vitamin A than napa cabbage - napa cabbage has 13ug of Vitamin A per 100 grams and romaine lettuce has 436ug of Vitamin A.
Vitamin E
Romaine lettuce and napa cabbage contain similar amounts of Vitamin E - romaine lettuce has 0.13mg of Vitamin E per 100 grams and napa cabbage does not contain significant amounts.
Vitamin K
Romaine lettuce is a great source of Vitamin K and it has more Vitamin K than napa cabbage - romaine lettuce has 102.5ug of Vitamin K per 100 grams and napa cabbage does not contain significant amounts.
The B Vitamins
Romaine lettuce has more thiamin, riboflavin, pantothenic acid and folate. Both napa cabbage and romaine lettuce contain significant amounts of niacin and Vitamin B6.
| Napa Cabbage | Romaine Lettuce | |
|---|---|---|
| Thiamin | 0.005 MG | 0.072 MG |
| Riboflavin | 0.025 MG | 0.067 MG |
| Niacin | 0.466 MG | 0.313 MG |
| Pantothenic acid | 0.035 MG | 0.142 MG |
| Vitamin B6 | 0.037 MG | 0.074 MG |
| Folate | 43 UG | 136 UG |
Minerals
calcium
Napa cabbage and romaine lettuce contain similar amounts of calcium - napa cabbage has 29mg of calcium per 100 grams and romaine lettuce has 33mg of calcium.
iron
Napa cabbage and romaine lettuce contain similar amounts of iron - napa cabbage has 0.74mg of iron per 100 grams and romaine lettuce has 0.97mg of iron.
potassium
Romaine lettuce is a great source of potassium and it has 184% more potassium than napa cabbage - napa cabbage has 87mg of potassium per 100 grams and romaine lettuce has 247mg 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, romaine lettuce has more beta-carotene and lutein + zeaxanthin than napa cabbage per 100 grams, however, napa cabbage contains more alpha-carotene than romaine lettuce per 100 grams.
| Napa Cabbage | Romaine Lettuce | |
|---|---|---|
| beta-carotene | 133 UG | 5226 UG |
| alpha-carotene | 49 UG | ~ |
| lutein + zeaxanthin | ~ | 2312 UG |
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: Napa Cabbage (Cabbage, napa, cooked) and Romaine Lettuce (Lettuce, cos or romaine, raw) .
Cooked Napa Cabbage 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 napa cabbage or romaine lettuce contain more calories in 100 grams?Napa cabbage and romaine lettuce contain similar amounts of calories - napa cabbage has 12 calories in 100g and romaine lettuce has 17 calories.
Does napa cabbage or romaine lettuce have more carbohydrates?
By weight, both napa cabbage and romaine lettuce are low in carbohydrates - napa cabbage has 2.2g of carbs for 100g and romaine lettuce has 3.3g of carbohydrates.