Beech Mushroom vs. Romaine Lettuce
Nutrition comparison of Beech Mushroom and Romaine Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
beech mushroom
versus
romaine lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beech mushroom and romaine lettuce:
- Both romaine lettuce and beech mushroom are high in potassium.
- Beech mushroom has more riboflavin, niacin and pantothenic acid, however, romaine lettuce contains more folate.
- Beech mushroom is an excellent source of Vitamin D.
- Romaine lettuce has signficantly more calcium than beech mushroom.
- 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: Beech Mushroom (Mushrooms, beech, raw) and Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Romaine lettuce and beech mushroom contain similar amounts of calories - romaine lettuce has 17 calories per 100 grams and beech mushroom has 35 calories.
For macronutrient ratios, beech mushroom is heavier in carbs, lighter in fat and similar to romaine lettuce for protein. Beech mushroom has a macronutrient ratio of 24:71:5 and for romaine lettuce, 23:64:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beech Mushroom | Romaine Lettuce | |
|---|---|---|
| Protein | 24% | 23% |
| Carbohydrates | 71% | 64% |
| Fat | 5% | 13% |
| Alcohol | ~ | ~ |
carbohydrates
Romaine lettuce and beech mushroom contain similar amounts of carbs - romaine lettuce has 3.3g of total carbs per 100 grams and beech mushroom has 6g of carbohydrates.
dietary fiber
Romaine lettuce is a great source of dietary fiber and it has 20 times more dietary fiber than beech mushroom - romaine lettuce has 2.1g of dietary fiber per 100 grams and beech mushroom has 0.1g of dietary fiber.
sugar
Beech mushroom has less sugar than romaine lettuce - romaine lettuce has 1.2g of sugar per 100 grams and beech mushroom does not contain significant amounts.
Protein
protein
Romaine lettuce and beech mushroom contain similar amounts of protein - romaine lettuce has 1.2g of protein per 100 grams and beech mushroom has 2g of protein.
Fat
saturated fat
Both romaine lettuce and beech mushroom are low in saturated fat - romaine lettuce has 0.04g of saturated fat per 100 grams and beech mushroom has 0.01g of saturated fat.
Vitamins
Vitamin C
Romaine lettuce has more Vitamin C than beech mushroom - romaine lettuce has 4mg of Vitamin C per 100 grams and beech mushroom does not contain significant amounts.
Vitamin A
Romaine lettuce is an excellent source of Vitamin A and it has more Vitamin A than beech mushroom - romaine lettuce has 436ug of Vitamin A per 100 grams and beech mushroom does not contain significant amounts.
Vitamin D
Beech mushroom is an excellent source of Vitamin D and it has more Vitamin D than romaine lettuce - beech mushroom has 130iu of Vitamin D per 100 grams and romaine lettuce does not contain significant amounts.
Vitamin E
Romaine lettuce and beech mushroom contain similar amounts of Vitamin E - romaine lettuce has 0.13mg of Vitamin E per 100 grams and beech mushroom does not contain significant amounts.
Vitamin K
Romaine lettuce is a great source of Vitamin K and it has more Vitamin K than beech mushroom - romaine lettuce has 102.5ug of Vitamin K per 100 grams and beech mushroom does not contain significant amounts.
The B Vitamins
Beech mushroom has more riboflavin, niacin and pantothenic acid, however, romaine lettuce contains more folate. Both beech mushroom and romaine lettuce contain significant amounts of thiamin and Vitamin B6.
| Beech Mushroom | Romaine Lettuce | |
|---|---|---|
| Thiamin | 0.12 MG | 0.072 MG |
| Riboflavin | 0.17 MG | 0.067 MG |
| Niacin | 0.671 MG | 0.313 MG |
| Pantothenic acid | 0.67 MG | 0.142 MG |
| Vitamin B6 | 0.104 MG | 0.074 MG |
| Folate | 9.1 UG | 136 UG |
Minerals
calcium
Romaine lettuce has signficantly more calcium than beech mushroom - romaine lettuce has 33mg of calcium per 100 grams and beech mushroom has 3mg of calcium.
iron
Romaine lettuce has 385% more iron than beech mushroom - romaine lettuce has 0.97mg of iron per 100 grams and beech mushroom has 0.2mg of iron.
potassium
Both romaine lettuce and beech mushroom are high in potassium. Beech mushroom has 64% more potassium than romaine lettuce - romaine lettuce has 247mg of potassium per 100 grams and beech mushroom has 404mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both beech mushroom and romaine lettuce contain significant amounts of linoleic acid.
| Beech Mushroom | Romaine Lettuce | |
|---|---|---|
| linoleic acid | 0.09 G | 0.047 G |
| Total | 0.09 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 Beech Mushroom or Romaine Lettuce .
Note: The specific food items compared are: Beech Mushroom (Mushrooms, beech, raw) and Romaine Lettuce (Lettuce, cos or romaine, raw) .
Beech Mushroom g
()
|
Daily Values (%) |
Romaine Lettuce 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% |
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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% |
|
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 % | |
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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% |
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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% |
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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% |
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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% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
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MG % | |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
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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 beech mushroom contain more calories in 100 grams?Romaine lettuce and beech mushroom contain similar amounts of calories - romaine lettuce has 17 calories in 100g and beech mushroom has 35 calories.
Does romaine lettuce or beech mushroom have more carbohydrates?
By weight, romaine lettuce and beech mushroom contain similar amounts of carbs - romaine lettuce has 3.3g of carbs for 100g and beech mushroom has 6g of carbohydrates.
Does romaine lettuce or beech mushroom contain more potassium?
Both romaine lettuce and beech mushroom are high in potassium. Beech mushroom has 60% more potassium than romaine lettuce - romaine lettuce has 247mg of potassium in 100 grams and beech mushroom has 404mg of potassium.