Garlic vs. Romaine Lettuce
Nutrition comparison of Garlic and Romaine Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
garlic
versus
romaine lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in garlic and romaine lettuce:
- Both garlic and romaine lettuce are high in dietary fiber and potassium.
- Garlic has more thiamin, niacin, pantothenic acid and Vitamin B6, however, romaine lettuce contains more folate.
- Garlic is an excellent source of Vitamin C and calcium.
- Romaine lettuce is a great source of Vitamin K.
- Romaine lettuce is an excellent source of Vitamin A.
USDA sources for nutritional information: Garlic (Garlic, raw) and Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Garlic is high in calories and romaine lettuce has 89% less calories than garlic - garlic has 149 calories per 100 grams and romaine lettuce has 17 calories.
For macronutrient ratios, garlic is lighter in protein, heavier in carbs and lighter in fat compared to romaine lettuce per calorie. Garlic has a macronutrient ratio of 16:82:3 and for romaine lettuce, 26:65:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Garlic | Romaine Lettuce | |
|---|---|---|
| Protein | 16% | 26% |
| Carbohydrates | 82% | 65% |
| Fat | 3% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Garlic is high in carbohydrates and romaine lettuce has 90% less carbohydrates than garlic - garlic has 33.1g of total carbs per 100 grams and romaine lettuce has 3.3g of carbohydrates.
dietary fiber
Both garlic and romaine lettuce are high in dietary fiber. is very similar to garlic for dietary fiber - garlic has 2.1g of dietary fiber per 100 grams and romaine lettuce has 2.1g of dietary fiber.
sugar
Garlic and romaine lettuce contain similar amounts of sugar - garlic has 1g of sugar per 100 grams and romaine lettuce has 1.2g of sugar.
Protein
protein
Garlic has 417% more protein than romaine lettuce - garlic has 6.4g of protein per 100 grams and romaine lettuce has 1.2g of protein.
Fat
saturated fat
Both garlic and romaine lettuce are low in saturated fat - garlic has 0.09g of saturated fat per 100 grams and romaine lettuce has 0.04g of saturated fat.
Vitamins
Vitamin C
Garlic is an excellent source of Vitamin C and it has 680% more Vitamin C than romaine lettuce - garlic has 31.2mg of Vitamin C per 100 grams and romaine lettuce has 4mg of Vitamin C.
Vitamin A
Romaine lettuce is an excellent source of Vitamin A and it has more Vitamin A than garlic - romaine lettuce has 436ug of Vitamin A per 100 grams and garlic does not contain significant amounts.
Vitamin E
Garlic and romaine lettuce contain similar amounts of Vitamin E - garlic has 0.08mg of Vitamin E per 100 grams and romaine lettuce has 0.13mg of Vitamin E.
Vitamin K
Romaine lettuce is a great source of Vitamin K and it has 59 times more Vitamin K than garlic - garlic has 1.7ug of Vitamin K per 100 grams and romaine lettuce has 102.5ug of Vitamin K.
The B Vitamins
Garlic has more thiamin, niacin, pantothenic acid and Vitamin B6, however, romaine lettuce contains more folate. Both garlic and romaine lettuce contain significant amounts of riboflavin.
| Garlic | Romaine Lettuce | |
|---|---|---|
| Thiamin | 0.2 MG | 0.072 MG |
| Riboflavin | 0.11 MG | 0.067 MG |
| Niacin | 0.7 MG | 0.313 MG |
| Pantothenic acid | 0.596 MG | 0.142 MG |
| Vitamin B6 | 1.235 MG | 0.074 MG |
| Folate | 3 UG | 136 UG |
Minerals
calcium
Garlic is an excellent source of calcium and it has 448% more calcium than romaine lettuce - garlic has 181mg of calcium per 100 grams and romaine lettuce has 33mg of calcium.
iron
Garlic has 75% more iron than romaine lettuce - garlic has 1.7mg of iron per 100 grams and romaine lettuce has 0.97mg of iron.
potassium
Both garlic and romaine lettuce are high in potassium. Garlic has 62% more potassium than romaine lettuce - garlic has 401mg of potassium per 100 grams and romaine lettuce has 247mg 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, both garlic and romaine lettuce contain significant amounts of quercetin.
| Garlic | Romaine Lettuce | |
|---|---|---|
| kaempferol | 0.26 mg | 0.02 mg |
| myricetin | 1.61 mg | ~ |
| Quercetin | 1.74 mg | 2.2 mg |
| luteolin | ~ | 0.05 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,
| Garlic | Romaine Lettuce | |
|---|---|---|
| beta-carotene | 5 UG | 5226 UG |
| lutein + zeaxanthin | 16 UG | 2312 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, romaine lettuce has more alpha linoleic acid (ALA) than garlic per 100 grams.
| Garlic | Romaine Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.02 G | 0.113 G |
| Total | 0.02 G | 0.113 G |
omega 6s
Comparing omega-6 fatty acids, garlic has more linoleic acid than romaine lettuce per 100 grams.
| Garlic | Romaine Lettuce | |
|---|---|---|
| linoleic acid | 0.229 G | 0.047 G |
| Total | 0.229 G | 0.047 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: Garlic (Garlic, raw) and Romaine Lettuce (Lettuce, cos or romaine, raw) .
Garlic g
()
|
Daily Values (%) |
Romaine Lettuce g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
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 % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
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 % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
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 garlic or romaine lettuce contain more calories in 100 grams?Garlic is high in calories and romaine lettuce has 90% less calories than garlic - garlic has 149 calories in 100g and romaine lettuce has 17 calories.
Does garlic or romaine lettuce have more carbohydrates?
By weight, garlic is high in carbohydrates and romaine lettuce has 90% fewer carbohydrates than garlic - garlic has 33.1g of carbs for 100g and romaine lettuce has 3.3g of carbohydrates.
Does garlic or romaine lettuce contain more calcium?
Garlic is a rich source of calcium and it has 450% more calcium than romaine lettuce - garlic has 181mg of calcium in 100 grams and romaine lettuce has 33mg of calcium.
Does garlic or romaine lettuce contain more potassium?
Both garlic and romaine lettuce are high in potassium. Garlic has 60% more potassium than romaine lettuce - garlic has 401mg of potassium in 100 grams and romaine lettuce has 247mg of potassium.