Romaine Lettuce vs. Water Chestnut
Nutrition comparison of Romaine Lettuce and Water Chestnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
romaine lettuce
versus
water chestnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in romaine lettuce and water chestnut:
- Both romaine lettuce and water chestnut are high in dietary fiber and potassium.
- Romaine lettuce has 6.2 times less carbohydrates than water chestnut.
- Romaine lettuce has signficantly less calories than water chestnut.
- Romaine lettuce is a great source of Vitamin K.
- Romaine lettuce is an excellent source of Vitamin A.
- Water chestnut has more riboflavin, niacin, pantothenic acid and Vitamin B6, however, romaine lettuce contains more folate.
USDA sources for nutritional information: Romaine Lettuce (Lettuce, cos or romaine, raw) and Water Chestnut (Waterchestnuts, chinese, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Romaine lettuce has signficantly less calories than water chestnut - romaine lettuce has 17 calories per 100 grams and water chestnut has 97 calories.
For macronutrient ratios, romaine lettuce is much heavier in protein, much lighter in carbs and heavier in fat compared to water chestnut per calorie. Romaine lettuce has a macronutrient ratio of 26:65:10 and for water chestnut, 5:94:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Romaine Lettuce | Water Chestnut | |
|---|---|---|
| Protein | 26% | 5% |
| Carbohydrates | 65% | 94% |
| Fat | 10% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Romaine lettuce has 6.2 times less carbohydrates than water chestnut - romaine lettuce has 3.3g of total carbs per 100 grams and water chestnut has 23.9g of carbohydrates.
dietary fiber
Both romaine lettuce and water chestnut are high in dietary fiber. Water chestnut has 43% more dietary fiber than romaine lettuce - romaine lettuce has 2.1g of dietary fiber per 100 grams and water chestnut has 3g of dietary fiber.
sugar
Romaine lettuce and water chestnut contain similar amounts of sugar - romaine lettuce has 1.2g of sugar per 100 grams and water chestnut has 4.8g of sugar.
Protein
protein
Romaine lettuce and water chestnut contain similar amounts of protein - romaine lettuce has 1.2g of protein per 100 grams and water chestnut has 1.4g of protein.
Fat
saturated fat
Both romaine lettuce and water chestnut are low in saturated fat - romaine lettuce has 0.04g of saturated fat per 100 grams and water chestnut has 0.03g of saturated fat.
Vitamins
Vitamin C
Romaine lettuce and water chestnut contain similar amounts of Vitamin C - romaine lettuce has 4mg of Vitamin C per 100 grams and water chestnut has 4mg of Vitamin C.
Vitamin A
Romaine lettuce is an excellent source of Vitamin A and it has more Vitamin A than water chestnut - romaine lettuce has 436ug of Vitamin A per 100 grams and water chestnut does not contain significant amounts.
Vitamin E
Romaine lettuce and water chestnut contain similar amounts of Vitamin E - romaine lettuce has 0.13mg of Vitamin E per 100 grams and water chestnut has 1.2mg of Vitamin E.
Vitamin K
Romaine lettuce is a great source of Vitamin K and it has 340 times more Vitamin K than water chestnut - romaine lettuce has 102.5ug of Vitamin K per 100 grams and water chestnut has 0.3ug of Vitamin K.
The B Vitamins
Water chestnut has more riboflavin, niacin, pantothenic acid and Vitamin B6, however, romaine lettuce contains more folate. Both romaine lettuce and water chestnut contain significant amounts of thiamin.
| Romaine Lettuce | Water Chestnut | |
|---|---|---|
| Thiamin | 0.072 MG | 0.14 MG |
| Riboflavin | 0.067 MG | 0.2 MG |
| Niacin | 0.313 MG | 1 MG |
| Pantothenic acid | 0.142 MG | 0.479 MG |
| Vitamin B6 | 0.074 MG | 0.328 MG |
| Folate | 136 UG | 16 UG |
Minerals
calcium
Romaine lettuce has 200% more calcium than water chestnut - romaine lettuce has 33mg of calcium per 100 grams and water chestnut has 11mg of calcium.
iron
Romaine lettuce has 15 times more iron than water chestnut - romaine lettuce has 0.97mg of iron per 100 grams and water chestnut has 0.06mg of iron.
potassium
Both romaine lettuce and water chestnut are high in potassium. Water chestnut has 136% more potassium than romaine lettuce - romaine lettuce has 247mg of potassium per 100 grams and water chestnut has 584mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, romaine lettuce has more alpha linoleic acid (ALA) than water chestnut per 100 grams.
| Romaine Lettuce | Water Chestnut | |
|---|---|---|
| alpha linoleic acid | 0.113 G | 0.01 G |
| Total | 0.113 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, both romaine lettuce and water chestnut contain small amounts of linoleic acid.
| Romaine Lettuce | Water Chestnut | |
|---|---|---|
| linoleic acid | 0.047 G | 0.032 G |
| Total | 0.047 G | 0.032 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: Romaine Lettuce (Lettuce, cos or romaine, raw) and Water Chestnut (Waterchestnuts, chinese, raw) .
Romaine Lettuce g
()
|
Daily Values (%) |
Water Chestnut g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 water chestnut contain more calories in 100 grams?Romaine lettuce has signficantly less calories than water chestnut - romaine lettuce has 17 calories in 100g and water chestnut has 97 calories.
Does romaine lettuce or water chestnut have more carbohydrates?
By weight, romaine lettuce has 6.2 times fewer carbohydrates than water chestnut - romaine lettuce has 3.3g of carbs for 100g and water chestnut has 23.9g of carbohydrates.
Does romaine lettuce or water chestnut contain more potassium?
Both romaine lettuce and water chestnut are high in potassium. Water chestnut has 140% more potassium than romaine lettuce - romaine lettuce has 247mg of potassium in 100 grams and water chestnut has 584mg of potassium.