Tangerine vs. Romaine Lettuce
Nutrition comparison of Tangerine and Romaine Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tangerine
versus
romaine lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tangerine and romaine lettuce:
- Romaine lettuce has 68% less calories than tangerine.
- Romaine lettuce has 7.8 times less sugar than tangerine.
- Romaine lettuce has 75% less carbohydrates than tangerine.
- Romaine lettuce has more beta-carotene and lutein + zeaxanthin than tangerine, however, tangerine contains more alpha-carotene than romaine lettuce.
- Romaine lettuce has more folate.
- Romaine lettuce is a great source of Vitamin K and potassium.
- Romaine lettuce is an excellent source of Vitamin A.
- Tangerine is an excellent source of Vitamin C.
USDA sources for nutritional information: Tangerine (Tangerines, (mandarin oranges), raw) and Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Romaine lettuce has 68% less calories than tangerine - tangerine has 53 calories per 100 grams and romaine lettuce has 17 calories.
For macronutrient ratios, tangerine is lighter in protein, much heavier in carbs and lighter in fat compared to romaine lettuce per calorie. Tangerine has a macronutrient ratio of 6:90:4 and for romaine lettuce, 22:63:15 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tangerine | Romaine Lettuce | |
|---|---|---|
| Protein | 6% | 22% |
| Carbohydrates | 90% | 63% |
| Fat | 4% | 15% |
| Alcohol | ~ | ~ |
carbohydrates
Romaine lettuce has 75% less carbohydrates than tangerine - tangerine has 13.3g of total carbs per 100 grams and romaine lettuce has 3.3g of carbohydrates.
The carbs in tangerine are made of 85% sugar and 15% dietary fiber, whereas the carbs in romaine lettuce comprise of 64% dietary fiber and 36% sugar.
dietary fiber
Tangerine and romaine lettuce contain similar amounts of dietary fiber - tangerine has 1.8g of dietary fiber per 100 grams and romaine lettuce has 2.1g of dietary fiber.
sugar
Romaine lettuce has 7.8 times less sugar than tangerine - tangerine has 10.6g of sugar per 100 grams and romaine lettuce has 1.2g of sugar.
Protein
protein
Tangerine and romaine lettuce contain similar amounts of protein - tangerine has 0.81g of protein per 100 grams and romaine lettuce has 1.2g of protein.
Fat
saturated fat
Both tangerine and romaine lettuce are low in saturated fat - tangerine has 0.04g of saturated fat per 100 grams and romaine lettuce has 0.04g of saturated fat.
Vitamins
Vitamin C
Tangerine is an excellent source of Vitamin C and it has 568% more Vitamin C than romaine lettuce - tangerine has 26.7mg 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 11 times more Vitamin A than tangerine - tangerine has 34ug of Vitamin A per 100 grams and romaine lettuce has 436ug of Vitamin A.
Vitamin E
Tangerine and romaine lettuce contain similar amounts of Vitamin E - tangerine has 0.2mg 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 more Vitamin K than tangerine - romaine lettuce has 102.5ug of Vitamin K per 100 grams and tangerine does not contain significant amounts.
The B Vitamins
Romaine lettuce has more folate. Both tangerine and romaine lettuce contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Tangerine | Romaine Lettuce | |
|---|---|---|
| Thiamin | 0.058 MG | 0.072 MG |
| Riboflavin | 0.036 MG | 0.067 MG |
| Niacin | 0.376 MG | 0.313 MG |
| Pantothenic acid | 0.216 MG | 0.142 MG |
| Vitamin B6 | 0.078 MG | 0.074 MG |
| Folate | 16 UG | 136 UG |
Minerals
calcium
Tangerine and romaine lettuce contain similar amounts of calcium - tangerine has 37mg of calcium per 100 grams and romaine lettuce has 33mg of calcium.
iron
Romaine lettuce has 547% more iron than tangerine - tangerine has 0.15mg of iron per 100 grams and romaine lettuce has 0.97mg of iron.
potassium
Romaine lettuce is a great source of potassium and it has 49% more potassium than tangerine - tangerine has 166mg of potassium per 100 grams and romaine lettuce has 247mg 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 tangerine per 100 grams, however, tangerine contains more alpha-carotene than romaine lettuce per 100 grams.
| Tangerine | Romaine Lettuce | |
|---|---|---|
| beta-carotene | 155 UG | 5226 UG |
| alpha-carotene | 101 UG | ~ |
| lutein + zeaxanthin | 138 UG | 2312 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, romaine lettuce has more alpha linoleic acid (ALA) than tangerine per 100 grams.
| Tangerine | Romaine Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.018 G | 0.113 G |
| Total | 0.018 G | 0.113 G |
omega 6s
Comparing omega-6 fatty acids, both tangerine and romaine lettuce contain small amounts of linoleic acid.
| Tangerine | Romaine Lettuce | |
|---|---|---|
| linoleic acid | 0.048 G | 0.047 G |
| Total | 0.048 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: Tangerine (Tangerines, (mandarin oranges), raw) and Romaine Lettuce (Lettuce, cos or romaine, raw) .
Tangerine g
()
|
Daily Values (%) |
Romaine Lettuce g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 % |
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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 tangerine or romaine lettuce contain more calories in 100 grams?Romaine lettuce has 70% less calories than tangerine - tangerine has 53 calories in 100g and romaine lettuce has 17 calories.
Does tangerine or romaine lettuce have more carbohydrates?
By weight, romaine lettuce has 80% fewer carbohydrates than tangerine - tangerine has 13.3g of carbs for 100g and romaine lettuce has 3.3g of carbohydrates. the carbs in tangerine are made of 90% sugar and 20% dietary fiber, whereas the carbs in romaine lettuce comprise of 60% dietary fiber and 40% sugar.