Oatmeal vs. Romaine Lettuce
Nutrition comparison of Oatmeal and Romaine Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oatmeal
versus
romaine lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and romaine lettuce:
- Both romaine lettuce and oatmeal are high in dietary fiber and potassium.
- Oatmeal has more thiamin, riboflavin and niacin, however, romaine lettuce contains more pantothenic acid and folate.
- Oatmeal is a great source of calcium.
- Oatmeal is an excellent source of iron and protein.
- Romaine lettuce has 27.4 times less saturated fat than oatmeal.
- Romaine lettuce is a great source of Vitamin K.
- Romaine lettuce is an excellent source of Vitamin A.
USDA sources for nutritional information: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oatmeal is high in calories and romaine lettuce has 95% less calories than oatmeal - romaine lettuce has 17 calories per 100 grams and oatmeal has 367 calories.
For macronutrient ratios, oatmeal is lighter in protein, heavier in carbs and heavier in fat compared to romaine lettuce per calorie. Oatmeal has a macronutrient ratio of 17:69:15 and for romaine lettuce, 26:65:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | Romaine Lettuce | |
|---|---|---|
| Protein | 17% | 26% |
| Carbohydrates | 69% | 65% |
| Fat | 15% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Oatmeal is high in carbohydrates and romaine lettuce has 95% less carbohydrates than oatmeal - romaine lettuce has 3.3g of total carbs per 100 grams and oatmeal has 67g of carbohydrates.
dietary fiber
Both romaine lettuce and oatmeal are high in dietary fiber. Oatmeal has 367% more dietary fiber than romaine lettuce - romaine lettuce has 2.1g of dietary fiber per 100 grams and oatmeal has 9.8g of dietary fiber.
sugar
Romaine lettuce and oatmeal contain similar amounts of sugar - romaine lettuce has 1.2g of sugar per 100 grams and oatmeal has 1g of sugar.
Protein
protein
Oatmeal is an excellent source of protein and it has 12 times more protein than romaine lettuce - romaine lettuce has 1.2g of protein per 100 grams and oatmeal has 16g of protein.
Fat
saturated fat
Romaine lettuce has 27.4 times less saturated fat than oatmeal - romaine lettuce has 0.04g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.
Vitamins
Vitamin C
Romaine lettuce has more Vitamin C than oatmeal - romaine lettuce has 4mg of Vitamin C per 100 grams and oatmeal does not contain significant amounts.
Vitamin A
Romaine lettuce is an excellent source of Vitamin A and it has more Vitamin A than oatmeal - romaine lettuce has 436ug of Vitamin A per 100 grams and oatmeal does not contain significant amounts.
Vitamin E
Romaine lettuce and oatmeal contain similar amounts of Vitamin E - romaine lettuce has 0.13mg of Vitamin E per 100 grams and oatmeal has 0.47mg of Vitamin E.
Vitamin K
Romaine lettuce is a great source of Vitamin K and it has more Vitamin K than oatmeal - romaine lettuce has 102.5ug of Vitamin K per 100 grams and oatmeal does not contain significant amounts.
The B Vitamins
Oatmeal has more thiamin, riboflavin and niacin, however, romaine lettuce contains more pantothenic acid and folate. Both oatmeal and romaine lettuce contain significant amounts of Vitamin B6.
| Oatmeal | Romaine Lettuce | |
|---|---|---|
| Thiamin | 0.73 MG | 0.072 MG |
| Riboflavin | 0.14 MG | 0.067 MG |
| Niacin | 0.78 MG | 0.313 MG |
| Pantothenic acid | ~ | 0.142 MG |
| Vitamin B6 | 0.12 MG | 0.074 MG |
| Folate | 32 UG | 136 UG |
Minerals
calcium
Oatmeal is a great source of calcium and it has 58% more calcium than romaine lettuce - romaine lettuce has 33mg of calcium per 100 grams and oatmeal has 52mg of calcium.
iron
Oatmeal is an excellent source of iron and it has 333% more iron than romaine lettuce - romaine lettuce has 0.97mg of iron per 100 grams and oatmeal has 4.2mg of iron.
potassium
Both romaine lettuce and oatmeal are high in potassium. Oatmeal has 42% more potassium than romaine lettuce - romaine lettuce has 247mg of potassium per 100 grams and oatmeal has 350mg of potassium.
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: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Romaine Lettuce (Lettuce, cos or romaine, raw) .
Oatmeal 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 oatmeal contain more calories in 100 grams?Oatmeal is high in calories and romaine lettuce has 100% less calories than oatmeal - romaine lettuce has 17 calories in 100g and oatmeal has 367 calories.
Does romaine lettuce or oatmeal have more carbohydrates?
By weight, oatmeal is high in carbohydrates and romaine lettuce has 100% fewer carbohydrates than oatmeal - romaine lettuce has 3.3g of carbs for 100g and oatmeal has 67g of carbohydrates.
Does romaine lettuce or oatmeal contain more iron?
Oatmeal is an abundant source of iron and it has 330% more iron than romaine lettuce - romaine lettuce has 0.97mg of iron in 100 grams and oatmeal has 4.2mg of iron.
Does romaine lettuce or oatmeal contain more potassium?
Both romaine lettuce and oatmeal are high in potassium. Oatmeal has 40% more potassium than romaine lettuce - romaine lettuce has 247mg of potassium in 100 grams and oatmeal has 350mg of potassium.