Lettuce, cos or romaine, raw vs Avocados, raw, all commercial varieties
Nutrition comparison per 100 g.
Lettuce, cos or romaine, raw
17 kcal
Avocados, raw, all commercial varieties
160 kcal
Calories
17 kcal
160 kcal
Protein
1.2 g
2.0 g
Carbs
3.0 g
8.5 g
Fiber
1.8 g
6.7 g
Sugars
1.2 g
0.7 g
Fat
0.3 g
14.7 g
Sodium
8 mg
7 mg
Key takeaways
- Lettuce, cos or romaine, raw has 90% fewer calories (17 kcal vs 160 kcal).
- Avocados, raw, all commercial varieties has more protein (2.0 g vs 1.2 g).
- Lettuce, cos or romaine, raw has more carbs (3.0 g vs 8.5 g).
- Avocados, raw, all commercial varieties has more fiber (6.7 g vs 1.8 g).
- Avocados, raw, all commercial varieties has more sugars (0.7 g vs 1.2 g).
| Macronutrients | Lettuce, cos or romaine, raw | Avocados, raw, all commercial varieties |
|---|---|---|
| Calories | 17 kcal | 160 kcal |
| Protein | 1.2 g | 2.0 g |
| Total Fat | 0.3 g | 14.7 g |
| Total Carbohydrate | 3.0 g | 8.5 g |
| Dietary Fiber | 1.8 g | 6.7 g |
| Total Sugars | 1.2 g | 0.7 g |
| Water | 94.7 g | 73.2 g |
| Carbohydrates | Lettuce, cos or romaine, raw | Avocados, raw, all commercial varieties |
|---|---|---|
| Total Carbohydrate | 3.0 g | 8.5 g |
| Dietary Fiber | 1.8 g | 6.7 g |
| Starch | 0.0 g | 0.1 g |
| Total Sugars | 1.2 g | 0.7 g |
| Fats & Fatty Acids | Lettuce, cos or romaine, raw | Avocados, raw, all commercial varieties |
|---|---|---|
| Total Fat | 0.3 g | 14.7 g |
| Saturated Fat | 0.0 g | 2.1 g |
| Monounsaturated Fat | 0.0 g | 9.8 g |
| Polyunsaturated Fat | 0.2 g | 1.8 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 113.0 mg | 125.0 mg |
| Omega-6 Fatty Acids | 47.0 mg | 1,674.0 mg |
| Protein & Amino Acids | Lettuce, cos or romaine, raw | Avocados, raw, all commercial varieties |
|---|---|---|
| Protein | 1.2 g | 2.0 g |
| Histidine | 21.0 mg | 49.0 mg |
| Isoleucine | 45.0 mg | 84.0 mg |
| Leucine | 76.0 mg | 143.0 mg |
| Lysine | 64.0 mg | 132.0 mg |
| Methionine | 15.0 mg | 38.0 mg |
| Phenylalanine | 66.0 mg | 97.0 mg |
| Threonine | 44.0 mg | 73.0 mg |
| Tryptophan | 11.0 mg | 25.0 mg |
| Valine | 55.0 mg | 107.0 mg |
| Alanine | 56.0 mg | 109.0 mg |
| Arginine | 54.0 mg | 88.0 mg |
| Aspartic Acid | 140.0 mg | 236.0 mg |
| Cystine | 6.0 mg | 27.0 mg |
| Glutamic Acid | 179.0 mg | 287.0 mg |
| Glycine | 49.0 mg | 104.0 mg |
| Proline | 45.0 mg | 98.0 mg |
| Serine | 50.0 mg | 114.0 mg |
| Tyrosine | 25.0 mg | 49.0 mg |
| Vitamins | Lettuce, cos or romaine, raw | Avocados, raw, all commercial varieties |
|---|---|---|
| Vitamin A (RAE) | 436.0 mcg | 7.0 mcg |
| Vitamin C | 4.6 mg | 10.0 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 0.1 mg | 2.1 mg |
| Vitamin K | 102.5 mcg | 21.0 mcg |
| Thiamin (B1) | 0.1 mg | 0.1 mg |
| Riboflavin (B2) | 0.1 mg | 0.1 mg |
| Niacin (B3) | 0.3 mg | 1.7 mg |
| Vitamin B6 | 0.1 mg | 0.3 mg |
| Folate (B9) | 136.0 mcg | 81.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.1 mg | 1.4 mg |
| Choline | 9.9 mg | 14.2 mg |
| Betaine | 0.1 mg | 0.7 mg |
| Minerals | Lettuce, cos or romaine, raw | Avocados, raw, all commercial varieties |
|---|---|---|
| Calcium | 35.0 mg | 12.0 mg |
| Iron | 1.0 mg | 0.6 mg |
| Magnesium | 14.0 mg | 29.0 mg |
| Phosphorus | 30.0 mg | 52.0 mg |
| Potassium | 253.0 mg | 485.0 mg |
| Sodium | 8.0 mg | 7.0 mg |
| Zinc | 0.3 mg | 0.6 mg |
| Copper | 0.0 mg | 0.2 mg |
| Manganese | 0.2 mg | 0.1 mg |
| Selenium | 0.4 mcg | 0.4 mcg |
| Fluoride | ~ | 7.0 mcg |
| Sterols | Lettuce, cos or romaine, raw | Avocados, raw, all commercial varieties |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Campesterol | ~ | 5.0 mg |
| Stigmasterol | ~ | 2.0 mg |
| Beta-sitosterol | ~ | 76.0 mg |
| Other | Lettuce, cos or romaine, raw | Avocados, raw, all commercial varieties |
|---|---|---|
| Alcohol | 0.0 g | 0.0 g |
| Caffeine | 0.0 mg | 0.0 mg |
| Theobromine | 0.0 mg | 0.0 mg |
| Ash | 0.6 g | 1.6 g |
Frequently asked questions
Which has fewer calories, Lettuce, cos or romaine, raw or Avocados, raw, all commercial varieties?
Lettuce, cos or romaine, raw has fewer calories: 17 kcal for Lettuce, cos or romaine, raw vs 160 kcal for Avocados, raw, all commercial varieties per 100 g.
Which has more protein, Lettuce, cos or romaine, raw or Avocados, raw, all commercial varieties?
Avocados, raw, all commercial varieties has more protein: 1.2 g for Lettuce, cos or romaine, raw vs 2.0 g for Avocados, raw, all commercial varieties per 100 g.
Which has more fiber, Lettuce, cos or romaine, raw or Avocados, raw, all commercial varieties?
Avocados, raw, all commercial varieties has more fiber: 1.8 g for Lettuce, cos or romaine, raw vs 6.7 g for Avocados, raw, all commercial varieties per 100 g.
Is Lettuce, cos or romaine, raw or Avocados, raw, all commercial varieties healthier?
Lettuce, cos or romaine, raw is lower in calories, and Avocados, raw, all commercial varieties is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.