Romaine Lettuce vs. Tomato Sauce
Nutrition comparison of Romaine Lettuce and Tomato Sauce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
romaine lettuce
versus
tomato sauce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in romaine lettuce and tomato sauce:
- Both romaine lettuce and tomato sauce are high in potassium.
- Romaine lettuce has more beta-carotene and lutein + zeaxanthin than tomato sauce, however, tomato sauce contains more lycopene than romaine lettuce.
- Romaine lettuce has more thiamin and folate, however, tomato sauce contains more niacin.
- Romaine lettuce is a great source of Vitamin K and dietary fiber.
- Romaine lettuce is an excellent source of Vitamin A.
USDA sources for nutritional information: Romaine Lettuce (Lettuce, cos or romaine, raw) and Tomato Sauce (Tomato products, canned, sauce) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Romaine lettuce and tomato sauce contain similar amounts of calories - romaine lettuce has 17 calories per 100 grams and tomato sauce has 24 calories.
For macronutrient ratios, romaine lettuce is heavier in protein, lighter in carbs and similar to tomato sauce for fat. Romaine lettuce has a macronutrient ratio of 26:65:10 and for tomato sauce, 17:74:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Romaine Lettuce | Tomato Sauce | |
|---|---|---|
| Protein | 26% | 17% |
| Carbohydrates | 65% | 74% |
| Fat | 10% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Romaine lettuce and tomato sauce contain similar amounts of carbs - romaine lettuce has 3.3g of total carbs per 100 grams and tomato sauce has 5.3g of carbohydrates.
The carbs in romaine lettuce are made of 64% dietary fiber and 36% sugar, whereas the carbs in tomato sauce comprise of 70% sugar and 30% dietary fiber.
dietary fiber
Romaine lettuce is a great source of dietary fiber and it has 40% more dietary fiber than tomato sauce - romaine lettuce has 2.1g of dietary fiber per 100 grams and tomato sauce has 1.5g of dietary fiber.
sugar
Romaine lettuce and tomato sauce contain similar amounts of sugar - romaine lettuce has 1.2g of sugar per 100 grams and tomato sauce has 3.6g of sugar.
Protein
protein
Romaine lettuce and tomato sauce contain similar amounts of protein - romaine lettuce has 1.2g of protein per 100 grams and tomato sauce has 1.2g of protein.
Fat
saturated fat
Both romaine lettuce and tomato sauce are low in saturated fat - romaine lettuce has 0.04g of saturated fat per 100 grams and tomato sauce has 0.04g of saturated fat.
Vitamins
Vitamin C
Tomato sauce has 75% more Vitamin C than romaine lettuce - romaine lettuce has 4mg of Vitamin C per 100 grams and tomato sauce has 7mg of Vitamin C.
Vitamin A
Romaine lettuce is an excellent source of Vitamin A and it has 18 times more Vitamin A than tomato sauce - romaine lettuce has 436ug of Vitamin A per 100 grams and tomato sauce has 22ug of Vitamin A.
Vitamin E
Romaine lettuce and tomato sauce contain similar amounts of Vitamin E - romaine lettuce has 0.13mg of Vitamin E per 100 grams and tomato sauce has 1.4mg of Vitamin E.
Vitamin K
Romaine lettuce is a great source of Vitamin K and it has 35 times more Vitamin K than tomato sauce - romaine lettuce has 102.5ug of Vitamin K per 100 grams and tomato sauce has 2.8ug of Vitamin K.
The B Vitamins
Romaine lettuce has more thiamin and folate, however, tomato sauce contains more niacin. Both romaine lettuce and tomato sauce contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.
| Romaine Lettuce | Tomato Sauce | |
|---|---|---|
| Thiamin | 0.072 MG | 0.024 MG |
| Riboflavin | 0.067 MG | 0.065 MG |
| Niacin | 0.313 MG | 0.991 MG |
| Pantothenic acid | 0.142 MG | 0.309 MG |
| Vitamin B6 | 0.074 MG | 0.098 MG |
| Folate | 136 UG | 9 UG |
Minerals
calcium
Romaine lettuce has 136% more calcium than tomato sauce - romaine lettuce has 33mg of calcium per 100 grams and tomato sauce has 14mg of calcium.
iron
Romaine lettuce and tomato sauce contain similar amounts of iron - romaine lettuce has 0.97mg of iron per 100 grams and tomato sauce has 0.96mg of iron.
potassium
Both romaine lettuce and tomato sauce are high in potassium. Tomato sauce has 20% more potassium than romaine lettuce - romaine lettuce has 247mg of potassium per 100 grams and tomato sauce has 297mg 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 tomato sauce per 100 grams, however, tomato sauce contains more lycopene than romaine lettuce per 100 grams.
| Romaine Lettuce | Tomato Sauce | |
|---|---|---|
| beta-carotene | 5226 UG | 259 UG |
| lutein + zeaxanthin | 2312 UG | 24 UG |
| lycopene | ~ | 13895 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, romaine lettuce has more alpha linoleic acid (ALA) than tomato sauce per 100 grams.
| Romaine Lettuce | Tomato Sauce | |
|---|---|---|
| alpha linoleic acid | 0.113 G | 0.005 G |
| Total | 0.113 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, tomato sauce has more linoleic acid than romaine lettuce per 100 grams.
| Romaine Lettuce | Tomato Sauce | |
|---|---|---|
| linoleic acid | 0.047 G | 0.115 G |
| Total | 0.047 G | 0.115 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 Tomato Sauce (Tomato products, canned, sauce) .
Romaine Lettuce g
()
|
Daily Values (%) |
Tomato Sauce g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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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 % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
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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% |
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| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does romaine lettuce or tomato sauce contain more calories in 100 grams?Romaine lettuce and tomato sauce contain similar amounts of calories - romaine lettuce has 17 calories in 100g and tomato sauce has 24 calories.
Does romaine lettuce or tomato sauce have more carbohydrates?
By weight, romaine lettuce and tomato sauce contain similar amounts of carbs - romaine lettuce has 3.3g of carbs for 100g and tomato sauce has 5.3g of carbohydrates. the carbs in romaine lettuce are made of 60% dietary fiber and 40% sugar, whereas the carbs in tomato sauce comprise of 70% sugar and 30% dietary fiber.
Does romaine lettuce or tomato sauce contain more potassium?
Both romaine lettuce and tomato sauce are high in potassium. Tomato sauce has 20% more potassium than romaine lettuce - romaine lettuce has 247mg of potassium in 100 grams and tomato sauce has 297mg of potassium.