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.
Detailed nutritional comparison of napa cabbage 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: Napa Cabbage (Cabbage, napa, cooked) and Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.


Image of Napa Cabbage src
Image of Romaine Lettuce src

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 29:59:12 and for romaine lettuce, 23:64:13 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Napa Cabbage Romaine Lettuce
Protein 29% 23%
Carbohydrates 59% 64%
Fat 12% 13%
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 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 Napa Cabbage or Romaine Lettuce .

Note: The specific food items compared are: Napa Cabbage (Cabbage, napa, cooked) and Romaine Lettuce (Lettuce, cos or romaine, raw) .

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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.