Romaine Lettuce vs. Russet Potato
Nutrition comparison of Romaine Lettuce and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
romaine lettuce
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in romaine lettuce and russet potato:
- Both romaine lettuce and russet potato are high in potassium.
- Romaine lettuce has 3.6 times less calories than russet potato.
- Romaine lettuce has 4.4 times less carbohydrates than russet potato.
- Romaine lettuce is a great source of Vitamin K and dietary fiber.
- Romaine lettuce is an excellent source of Vitamin A.
- Russet potato has more niacin and Vitamin B6, however, romaine lettuce contains more folate.
USDA sources for nutritional information: Romaine Lettuce (Lettuce, cos or romaine, raw) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Romaine lettuce has 3.6 times less calories than russet potato - romaine lettuce has 17 calories per 100 grams and russet potato has 79 calories.
For macronutrient ratios, romaine lettuce is heavier in protein, much lighter in carbs and heavier in fat compared to russet potato per calorie. Romaine lettuce has a macronutrient ratio of 26:65:10 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Romaine Lettuce | Russet Potato | |
|---|---|---|
| Protein | 26% | 11% |
| Carbohydrates | 65% | 89% |
| Fat | 10% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Romaine lettuce has 4.4 times less carbohydrates than russet potato - romaine lettuce has 3.3g of total carbs per 100 grams and russet potato has 18.1g of carbohydrates.
The carbs in romaine lettuce are made of 64% dietary fiber and 36% sugar, whereas the carbs in russet potato comprise of 89% starch, 7% dietary fiber and 3% sugar.
dietary fiber
Romaine lettuce is a great source of dietary fiber and it has 62% more dietary fiber than russet potato - romaine lettuce has 2.1g of dietary fiber per 100 grams and russet potato has 1.3g of dietary fiber.
sugar
Romaine lettuce and russet potato contain similar amounts of sugar - romaine lettuce has 1.2g of sugar per 100 grams and russet potato has 0.62g of sugar.
Protein
protein
Romaine lettuce and russet potato contain similar amounts of protein - romaine lettuce has 1.2g of protein per 100 grams and russet potato has 2.1g of protein.
Fat
saturated fat
Both romaine lettuce and russet potato are low in saturated fat - romaine lettuce has 0.04g of saturated fat per 100 grams and russet potato has 0.03g of saturated fat.
Vitamins
Vitamin C
Romaine lettuce and russet potato contain similar amounts of Vitamin C - romaine lettuce has 4mg of Vitamin C per 100 grams and russet potato has 5.7mg of Vitamin C.
Vitamin A
Romaine lettuce is an excellent source of Vitamin A and it has more Vitamin A than russet potato - romaine lettuce has 436ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Romaine lettuce and russet potato contain similar amounts of Vitamin E - romaine lettuce has 0.13mg of Vitamin E per 100 grams and russet potato has 0.01mg of Vitamin E.
Vitamin K
Romaine lettuce is a great source of Vitamin K and it has 55 times more Vitamin K than russet potato - romaine lettuce has 102.5ug of Vitamin K per 100 grams and russet potato has 1.8ug of Vitamin K.
The B Vitamins
Russet potato has more niacin and Vitamin B6, however, romaine lettuce contains more folate. Both romaine lettuce and russet potato contain significant amounts of thiamin, riboflavin and pantothenic acid.
| Romaine Lettuce | Russet Potato | |
|---|---|---|
| Thiamin | 0.072 MG | 0.082 MG |
| Riboflavin | 0.067 MG | 0.033 MG |
| Niacin | 0.313 MG | 1.035 MG |
| Pantothenic acid | 0.142 MG | 0.301 MG |
| Vitamin B6 | 0.074 MG | 0.345 MG |
| Folate | 136 UG | 14 UG |
Minerals
calcium
Romaine lettuce has 154% more calcium than russet potato - romaine lettuce has 33mg of calcium per 100 grams and russet potato has 13mg of calcium.
iron
Romaine lettuce and russet potato contain similar amounts of iron - romaine lettuce has 0.97mg of iron per 100 grams and russet potato has 0.86mg of iron.
potassium
Both romaine lettuce and russet potato are high in potassium. Russet potato has 69% more potassium than romaine lettuce - romaine lettuce has 247mg of potassium per 100 grams and russet potato has 417mg 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 | Russet Potato | |
|---|---|---|
| beta-carotene | 5226 UG | ~ |
| lutein + zeaxanthin | 2312 UG | 5 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, romaine lettuce has more alpha linoleic acid (ALA) than russet potato per 100 grams.
| Romaine Lettuce | Russet Potato | |
|---|---|---|
| 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 russet potato contain small amounts of linoleic acid.
| Romaine Lettuce | Russet Potato | |
|---|---|---|
| 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 Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Romaine Lettuce g
()
|
Daily Values (%) |
Russet Potato g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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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 russet potato contain more calories in 100 grams?Romaine lettuce has 3.6 times less calories than russet potato - romaine lettuce has 17 calories in 100g and russet potato has 79 calories.
Does romaine lettuce or russet potato have more carbohydrates?
By weight, romaine lettuce has 4.4 times fewer carbohydrates than russet potato - romaine lettuce has 3.3g of carbs for 100g and russet potato has 18.1g of carbohydrates. the carbs in romaine lettuce are made of 60% dietary fiber and 40% sugar, whereas the carbs in russet potato comprise of 90% starch, 10% dietary fiber and 0% sugar.
Does romaine lettuce or russet potato contain more potassium?
Both romaine lettuce and russet potato are high in potassium. Russet potato has 70% more potassium than romaine lettuce - romaine lettuce has 247mg of potassium in 100 grams and russet potato has 417mg of potassium.