White Rice vs. Romaine Lettuce

Nutrition comparison of Cooked White Rice 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 white rice versus romaine lettuce (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in white rice and romaine lettuce:

  • Romaine lettuce has signficantly less carbohydrates than white rice.
  • Romaine lettuce has signficantly more calcium than white rice.
  • Romaine lettuce is a great source of Vitamin K, dietary fiber and potassium.
  • Romaine lettuce is an excellent source of Vitamin A.
  • White rice has more thiamin, niacin and pantothenic acid, however, romaine lettuce contains more riboflavin and folate.
Detailed nutritional comparison of white rice 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: White Rice (Rice, white, medium-grain, enriched, cooked) and Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.


Image of White Rice src
Image of Romaine Lettuce src

Calories and Carbs

calories

White rice is high in calories and romaine lettuce has 87% less calories than white rice - white rice has 130 calories per 100 grams and romaine lettuce has 17 calories.

For macronutrient ratios, white rice is lighter in protein, much heavier in carbs and lighter in fat compared to romaine lettuce per calorie. White rice has a macronutrient ratio of 8:91:1 and for romaine lettuce, 23:64:13 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

White Rice Romaine Lettuce
Protein 8% 23%
Carbohydrates 91% 64%
Fat 1% 13%
Alcohol ~ ~

carbohydrates

Romaine lettuce has signficantly less carbohydrates than white rice - white rice has 28.6g 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 600% more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and romaine lettuce has 2.1g of dietary fiber.

sugar

White rice has less sugar than romaine lettuce - romaine lettuce has 1.2g of sugar per 100 grams and white rice does not contain significant amounts.

Protein

protein

White rice and romaine lettuce contain similar amounts of protein - white rice has 2.4g of protein per 100 grams and romaine lettuce has 1.2g of protein.

Fat

saturated fat

Both white rice and romaine lettuce are low in saturated fat - white rice has 0.06g of saturated fat per 100 grams and romaine lettuce has 0.04g of saturated fat.

Vitamins

Vitamin C

Romaine lettuce has more Vitamin C than white rice - romaine lettuce has 4mg of Vitamin C per 100 grams and white rice does not contain significant amounts.

Vitamin A

Romaine lettuce is an excellent source of Vitamin A and it has more Vitamin A than white rice - romaine lettuce has 436ug of Vitamin A per 100 grams and white rice does not contain significant amounts.

Vitamin E

Romaine lettuce and white rice contain similar amounts of Vitamin E - romaine lettuce has 0.13mg of Vitamin E per 100 grams and white rice does not contain significant amounts.

Vitamin K

Romaine lettuce is a great source of Vitamin K and it has more Vitamin K than white rice - romaine lettuce has 102.5ug of Vitamin K per 100 grams and white rice does not contain significant amounts.

The B Vitamins

White rice has more thiamin, niacin and pantothenic acid, however, romaine lettuce contains more riboflavin and folate. Both white rice and romaine lettuce contain significant amounts of Vitamin B6.

White Rice Romaine Lettuce
Thiamin 0.167 MG 0.072 MG
Riboflavin 0.016 MG 0.067 MG
Niacin 1.835 MG 0.313 MG
Pantothenic acid 0.411 MG 0.142 MG
Vitamin B6 0.05 MG 0.074 MG
Folate 58 UG 136 UG

Minerals

calcium

Romaine lettuce has signficantly more calcium than white rice - white rice has 3mg of calcium per 100 grams and romaine lettuce has 33mg of calcium.

iron

White rice has 54% more iron than romaine lettuce - white rice has 1.5mg 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 752% more potassium than white rice - white rice has 29mg of potassium per 100 grams and romaine lettuce has 247mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, romaine lettuce has more alpha linoleic acid (ALA) than white rice per 100 grams.

White Rice Romaine Lettuce
alpha linoleic acid 0.01 G 0.113 G
Total 0.01 G 0.113 G

omega 6s

Comparing omega-6 fatty acids, both white rice and romaine lettuce contain small amounts of linoleic acid.

White Rice Romaine Lettuce
linoleic acid 0.046 G 0.047 G
Total 0.046 G 0.047 G



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 White Rice or Romaine Lettuce .

Note: The specific food items compared are: White Rice (Rice, white, medium-grain, enriched, cooked) and Romaine Lettuce (Lettuce, cos or romaine, raw) .

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FAQ

Does white rice or romaine lettuce contain more calories in 100 grams?
White rice is high in calories and romaine lettuce has 90% less calories than white rice - white rice has 130 calories in 100g and romaine lettuce has 17 calories.

Does white rice or romaine lettuce have more carbohydrates?
By weight, romaine lettuce has signficantly fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and romaine lettuce has 3.3g of carbohydrates.