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Lettuce, cos or romaine, raw vs Cauliflower, raw

Nutrition comparison per 100 g.

Lettuce, cos or romaine, raw 17 kcal Cauliflower, raw 28 kcal
Calories
17 kcal 28 kcal
Protein
1.2 g 1.6 g
Carbs
3.0 g 4.7 g
Fiber
1.8 g 1.9 g
Sugars
1.2 g 1.9 g
Fat
0.3 g 0.2 g
Sodium
8 mg 30 mg

Key takeaways

  • Lettuce, cos or romaine, raw has 39% fewer calories (17 kcal vs 28 kcal).
  • Cauliflower, raw has more protein (1.6 g vs 1.2 g).
  • Lettuce, cos or romaine, raw has more carbs (3.0 g vs 4.7 g).
  • Cauliflower, raw has more fiber (1.9 g vs 1.8 g).
  • Lettuce, cos or romaine, raw has more sugars (1.2 g vs 1.9 g).
MacronutrientsLettuce, cos or romaine, rawCauliflower, raw
Calories 17 kcal 28 kcal
Protein 1.2 g 1.6 g
Total Fat 0.3 g 0.2 g
Total Carbohydrate 3.0 g 4.7 g
Dietary Fiber 1.8 g 1.9 g
Total Sugars 1.2 g 1.9 g
Water 94.7 g 92.7 g
CarbohydratesLettuce, cos or romaine, rawCauliflower, raw
Total Carbohydrate 3.0 g 4.7 g
Dietary Fiber 1.8 g 1.9 g
Starch 0.0 g ~
Total Sugars 1.2 g 1.9 g
Fats & Fatty AcidsLettuce, cos or romaine, rawCauliflower, raw
Total Fat 0.3 g 0.2 g
Saturated Fat 0.0 g 0.1 g
Monounsaturated Fat 0.0 g 0.0 g
Polyunsaturated Fat 0.2 g 0.0 g
Trans Fat 0.0 g 0.0 g
Omega-3 Fatty Acids 113.0 mg 7.0 mg
Omega-6 Fatty Acids 47.0 mg 8.0 mg
Protein & Amino AcidsLettuce, cos or romaine, rawCauliflower, raw
Protein 1.2 g 1.6 g
Histidine 21.0 mg 56.0 mg
Isoleucine 45.0 mg 71.0 mg
Leucine 76.0 mg 106.0 mg
Lysine 64.0 mg 217.0 mg
Methionine 15.0 mg 20.0 mg
Phenylalanine 66.0 mg 65.0 mg
Threonine 44.0 mg 76.0 mg
Tryptophan 11.0 mg 20.0 mg
Valine 55.0 mg 125.0 mg
Alanine 56.0 mg 116.0 mg
Arginine 54.0 mg 86.0 mg
Aspartic Acid 140.0 mg 177.0 mg
Cystine 6.0 mg 20.0 mg
Glutamic Acid 179.0 mg 257.0 mg
Glycine 49.0 mg 71.0 mg
Proline 45.0 mg 71.0 mg
Serine 50.0 mg 86.0 mg
Tyrosine 25.0 mg 51.0 mg
VitaminsLettuce, cos or romaine, rawCauliflower, raw
Vitamin A (RAE) 436.0 mcg 0.0 mcg
Vitamin C 4.6 mg 67.1 mg
Vitamin D 0.0 mcg 0.0 mcg
Vitamin E 0.1 mg 0.1 mg
Vitamin K 102.5 mcg 15.5 mcg
Thiamin (B1) 0.1 mg 0.1 mg
Riboflavin (B2) 0.1 mg 0.1 mg
Niacin (B3) 0.3 mg 0.5 mg
Vitamin B6 0.1 mg 0.2 mg
Folate (B9) 136.0 mcg 97.0 mcg
Vitamin B12 0.0 mcg 0.0 mcg
Pantothenic Acid (B5) 0.1 mg 0.7 mg
Choline 9.9 mg 44.3 mg
Betaine 0.1 mg ~
MineralsLettuce, cos or romaine, rawCauliflower, raw
Calcium 35.0 mg 22.0 mg
Iron 1.0 mg 0.4 mg
Magnesium 14.0 mg 15.0 mg
Phosphorus 30.0 mg 44.0 mg
Potassium 253.0 mg 299.0 mg
Sodium 8.0 mg 30.0 mg
Zinc 0.3 mg 0.3 mg
Copper 0.0 mg 0.0 mg
Manganese 0.2 mg 0.2 mg
Selenium 0.4 mcg 0.6 mcg
Fluoride ~ 1.0 mcg
SterolsLettuce, cos or romaine, rawCauliflower, raw
Cholesterol 0.0 mg 0.0 mg
Phytosterols ~ 18.0 mg
OtherLettuce, cos or romaine, rawCauliflower, raw
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 0.8 g

Frequently asked questions

Which has fewer calories, Lettuce, cos or romaine, raw or Cauliflower, raw?

Lettuce, cos or romaine, raw has fewer calories: 17 kcal for Lettuce, cos or romaine, raw vs 28 kcal for Cauliflower, raw per 100 g.

Which has more protein, Lettuce, cos or romaine, raw or Cauliflower, raw?

Cauliflower, raw has more protein: 1.2 g for Lettuce, cos or romaine, raw vs 1.6 g for Cauliflower, raw per 100 g.

Which has more fiber, Lettuce, cos or romaine, raw or Cauliflower, raw?

Cauliflower, raw has more fiber: 1.8 g for Lettuce, cos or romaine, raw vs 1.9 g for Cauliflower, raw per 100 g.

Is Lettuce, cos or romaine, raw or Cauliflower, raw healthier?

Lettuce, cos or romaine, raw is lower in calories, and Cauliflower, raw is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.

More Lettuce, cos or romaine, raw comparisons