Romaine Lettuce vs. Yellow Corn
Nutrition comparison of Romaine Lettuce and Cooked Yellow Corn
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
romaine lettuce
versus
cooked
yellow corn
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in romaine lettuce and yellow corn:
- Both romaine lettuce and yellow corn are high in dietary fiber and potassium.
- Romaine lettuce has 5.3 times less carbohydrates than yellow corn.
- Romaine lettuce has more beta-carotene and lutein + zeaxanthin than yellow corn, however, yellow corn contains more alpha-carotene than romaine lettuce.
- Romaine lettuce has signficantly less calories than yellow corn.
- Romaine lettuce has signficantly more calcium than yellow corn.
- Romaine lettuce is a great source of Vitamin K.
- Romaine lettuce is an excellent source of Vitamin A.
- Yellow corn has more niacin and pantothenic acid, however, romaine lettuce contains more folate.
USDA sources for nutritional information: Romaine Lettuce (Lettuce, cos or romaine, raw) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Romaine lettuce has signficantly less calories than yellow corn - romaine lettuce has 17 calories per 100 grams and yellow corn has 96 calories.
For macronutrient ratios, romaine lettuce is heavier in protein, lighter in carbs and similar to yellow corn for fat. Romaine lettuce has a macronutrient ratio of 26:65:10 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Romaine Lettuce | Yellow Corn | |
|---|---|---|
| Protein | 26% | 12% |
| Carbohydrates | 65% | 76% |
| Fat | 10% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Romaine lettuce has 5.3 times less carbohydrates than yellow corn - romaine lettuce has 3.3g of total carbs per 100 grams and yellow corn has 21g of carbohydrates.
dietary fiber
Both romaine lettuce and yellow corn are high in dietary fiber. Romaine lettuce is very similar to romaine lettuce for dietary fiber - romaine lettuce has 2.1g of dietary fiber per 100 grams and yellow corn has 2.4g of dietary fiber.
sugar
Romaine lettuce and yellow corn contain similar amounts of sugar - romaine lettuce has 1.2g of sugar per 100 grams and yellow corn has 4.5g of sugar.
Protein
protein
Yellow corn has 177% more protein than romaine lettuce - romaine lettuce has 1.2g of protein per 100 grams and yellow corn has 3.4g of protein.
Fat
saturated fat
Both romaine lettuce and yellow corn are low in saturated fat - romaine lettuce has 0.04g of saturated fat per 100 grams and yellow corn has 0.2g of saturated fat.
Vitamins
Vitamin C
Romaine lettuce and yellow corn contain similar amounts of Vitamin C - romaine lettuce has 4mg of Vitamin C per 100 grams and yellow corn has 5.5mg of Vitamin C.
Vitamin A
Romaine lettuce is an excellent source of Vitamin A and it has 32 times more Vitamin A than yellow corn - romaine lettuce has 436ug of Vitamin A per 100 grams and yellow corn has 13ug of Vitamin A.
Vitamin E
Romaine lettuce and yellow corn contain similar amounts of Vitamin E - romaine lettuce has 0.13mg of Vitamin E per 100 grams and yellow corn has 0.09mg of Vitamin E.
Vitamin K
Romaine lettuce is a great source of Vitamin K and it has 255 times more Vitamin K than yellow corn - romaine lettuce has 102.5ug of Vitamin K per 100 grams and yellow corn has 0.4ug of Vitamin K.
The B Vitamins
Yellow corn has more niacin and pantothenic acid, however, romaine lettuce contains more folate. Both romaine lettuce and yellow corn contain significant amounts of thiamin, riboflavin and Vitamin B6.
| Romaine Lettuce | Yellow Corn | |
|---|---|---|
| Thiamin | 0.072 MG | 0.093 MG |
| Riboflavin | 0.067 MG | 0.057 MG |
| Niacin | 0.313 MG | 1.683 MG |
| Pantothenic acid | 0.142 MG | 0.792 MG |
| Vitamin B6 | 0.074 MG | 0.139 MG |
| Folate | 136 UG | 23 UG |
Minerals
calcium
Romaine lettuce has signficantly more calcium than yellow corn - romaine lettuce has 33mg of calcium per 100 grams and yellow corn has 3mg of calcium.
iron
Romaine lettuce has 116% more iron than yellow corn - romaine lettuce has 0.97mg of iron per 100 grams and yellow corn has 0.45mg of iron.
potassium
Both romaine lettuce and yellow corn are high in potassium. Romaine lettuce has 13% more potassium than yellow corn - romaine lettuce has 247mg of potassium per 100 grams and yellow corn has 218mg 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 yellow corn per 100 grams, however, yellow corn contains more alpha-carotene than romaine lettuce per 100 grams.
| Romaine Lettuce | Yellow Corn | |
|---|---|---|
| beta-carotene | 5226 UG | 66 UG |
| lutein + zeaxanthin | 2312 UG | 906 UG |
| alpha-carotene | ~ | 23 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, romaine lettuce has more alpha linoleic acid (ALA) than yellow corn per 100 grams.
| Romaine Lettuce | Yellow Corn | |
|---|---|---|
| alpha linoleic acid | 0.113 G | 0.018 G |
| Total | 0.113 G | 0.018 G |
omega 6s
Comparing omega-6 fatty acids, yellow corn has more linoleic acid than romaine lettuce per 100 grams.
| Romaine Lettuce | Yellow Corn | |
|---|---|---|
| linoleic acid | 0.047 G | 0.586 G |
| Total | 0.047 G | 0.586 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 Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .
Romaine Lettuce g
()
|
Daily Values (%) |
Cooked Yellow Corn g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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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% |
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G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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MG % | |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
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 % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
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% |
|
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% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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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 yellow corn contain more calories in 100 grams?Romaine lettuce has signficantly less calories than yellow corn - romaine lettuce has 17 calories in 100g and yellow corn has 96 calories.
Does romaine lettuce or yellow corn have more carbohydrates?
By weight, romaine lettuce has 5.3 times fewer carbohydrates than yellow corn - romaine lettuce has 3.3g of carbs for 100g and yellow corn has 21g of carbohydrates.
Does romaine lettuce or yellow corn contain more potassium?
Both romaine lettuce and yellow corn are high in potassium. Romaine lettuce has 10% more potassium than yellow corn - romaine lettuce has 247mg of potassium in 100 grams and yellow corn has 218mg of potassium.