Romaine Lettuce vs. Zucchini
Nutrition comparison of Romaine Lettuce and Zucchini
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
romaine lettuce
versus
zucchini
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in romaine lettuce and zucchini:
- Both romaine lettuce and zucchini are high in potassium.
- Romaine lettuce is a great source of Vitamin K and dietary fiber.
- Romaine lettuce is an excellent source of Vitamin A.
- Zucchini has more Vitamin B6, however, romaine lettuce contains more folate.
- Zucchini is a great source of Vitamin C.
USDA sources for nutritional information: Romaine Lettuce (Lettuce, cos or romaine, raw) and Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Romaine lettuce and zucchini contain similar amounts of calories - romaine lettuce has 17 calories per 100 grams and zucchini has 17 calories.
For macronutrient ratios, romaine lettuce is lighter in fat and similar to zucchini for protein and carbs. Romaine lettuce has a macronutrient ratio of 26:65:10 and for zucchini, 24:62:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Romaine Lettuce | Zucchini | |
|---|---|---|
| Protein | 26% | 24% |
| Carbohydrates | 65% | 62% |
| Fat | 10% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Both romaine lettuce and zucchini are low in carbohydrates - romaine lettuce has 3.3g of total carbs per 100 grams and zucchini has 3.1g of carbohydrates.
The carbs in romaine lettuce are made of 64% dietary fiber and 36% sugar, whereas the carbs in zucchini comprise of 71% sugar and 29% dietary fiber.
dietary fiber
Romaine lettuce is a great source of dietary fiber and it has 110% more dietary fiber than zucchini - romaine lettuce has 2.1g of dietary fiber per 100 grams and zucchini has 1g of dietary fiber.
sugar
Romaine lettuce and zucchini contain similar amounts of sugar - romaine lettuce has 1.2g of sugar per 100 grams and zucchini has 2.5g of sugar.
Protein
protein
Romaine lettuce and zucchini contain similar amounts of protein - romaine lettuce has 1.2g of protein per 100 grams and zucchini has 1.2g of protein.
Fat
saturated fat
Both romaine lettuce and zucchini are low in saturated fat - romaine lettuce has 0.04g of saturated fat per 100 grams and zucchini has 0.08g of saturated fat.
Vitamins
Vitamin C
Zucchini is a great source of Vitamin C and it has 348% more Vitamin C than romaine lettuce - romaine lettuce has 4mg of Vitamin C per 100 grams and zucchini has 17.9mg of Vitamin C.
Vitamin A
Romaine lettuce is an excellent source of Vitamin A and it has 42 times more Vitamin A than zucchini - romaine lettuce has 436ug of Vitamin A per 100 grams and zucchini has 10ug of Vitamin A.
Vitamin E
Romaine lettuce and zucchini contain similar amounts of Vitamin E - romaine lettuce has 0.13mg of Vitamin E per 100 grams and zucchini has 0.12mg of Vitamin E.
Vitamin K
Romaine lettuce is a great source of Vitamin K and it has 22 times more Vitamin K than zucchini - romaine lettuce has 102.5ug of Vitamin K per 100 grams and zucchini has 4.3ug of Vitamin K.
The B Vitamins
Zucchini has more Vitamin B6, however, romaine lettuce contains more folate. Both romaine lettuce and zucchini contain significant amounts of thiamin, riboflavin, niacin and pantothenic acid.
| Romaine Lettuce | Zucchini | |
|---|---|---|
| Thiamin | 0.072 MG | 0.045 MG |
| Riboflavin | 0.067 MG | 0.094 MG |
| Niacin | 0.313 MG | 0.451 MG |
| Pantothenic acid | 0.142 MG | 0.204 MG |
| Vitamin B6 | 0.074 MG | 0.163 MG |
| Folate | 136 UG | 24 UG |
Minerals
calcium
Romaine lettuce has 106% more calcium than zucchini - romaine lettuce has 33mg of calcium per 100 grams and zucchini has 16mg of calcium.
iron
Romaine lettuce has 162% more iron than zucchini - romaine lettuce has 0.97mg of iron per 100 grams and zucchini has 0.37mg of iron.
potassium
Both romaine lettuce and zucchini are high in potassium. Romaine lettuce is very similar to romaine lettuce for potassium - romaine lettuce has 247mg of potassium per 100 grams and zucchini has 261mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds,
| Romaine Lettuce | Zucchini | |
|---|---|---|
| luteolin | 0.05 mg | ~ |
| kaempferol | 0.02 mg | ~ |
| Quercetin | 2.2 mg | 0.66 mg |
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, both romaine lettuce and zucchini contain significant amounts of lutein + zeaxanthin.
| Romaine Lettuce | Zucchini | |
|---|---|---|
| beta-carotene | 5226 UG | 120 UG |
| lutein + zeaxanthin | 2312 UG | 2125 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both romaine lettuce and zucchini contain significant amounts of alpha linoleic acid (ALA).
| Romaine Lettuce | Zucchini | |
|---|---|---|
| alpha linoleic acid | 0.113 G | 0.061 G |
| Total | 0.113 G | 0.061 G |
omega 6s
Comparing omega-6 fatty acids, both romaine lettuce and zucchini contain small amounts of linoleic acid.
| Romaine Lettuce | Zucchini | |
|---|---|---|
| linoleic acid | 0.047 G | 0.03 G |
| other omega 6 | ~ | 0.001 G |
| Total | 0.047 G | 0.031 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 Zucchini (Squash, summer, zucchini, includes skin, raw) .
Romaine Lettuce g
()
|
Daily Values (%) |
Zucchini g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
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% |
|
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 % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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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 % |
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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 % |
|
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 % |
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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% |
|
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 % |
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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 zucchini contain more calories in 100 grams?Romaine lettuce and zucchini contain similar amounts of calories - romaine lettuce has 17 calories in 100g and zucchini has 17 calories.
Does romaine lettuce or zucchini have more carbohydrates?
By weight, both romaine lettuce and zucchini are low in carbohydrates - romaine lettuce has 3.3g of carbs for 100g and zucchini has 3.1g of carbohydrates. the carbs in romaine lettuce are made of 60% dietary fiber and 40% sugar, whereas the carbs in zucchini comprise of 70% sugar and 30% dietary fiber.
Does romaine lettuce or zucchini contain more potassium?
Both romaine lettuce and zucchini are high in potassium. Romaine lettuce is very similar to romaine lettuce for potassium - romaine lettuce has 247mg of potassium in 100 grams and zucchini has 261mg of potassium.