Beets (Raw)vsCos Or Romaine Lettuce (Raw)
Beets (Raw) has 43 calories and 1.6g protein per 100g. Cos Or Romaine Lettuce (Raw) has 17 calories and 1.2g protein per 100g Beets (Raw) has more protein, Cos Or Romaine Lettuce (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Beets (Raw) vs Cos Or Romaine Lettuce (Raw)
Go with Cos Or Romaine Lettuce (Raw) at just 17 kcal per 100g — 60% fewer calories.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Beets | Lettuce Cos Or Romaine | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 43kcal2% | 17kcal1% | +26kcal |
| Protein | 1.6g3% | 1.2g2% | +0.37g |
| Total Fat | 0.17g0% | 0.26g0% | <0.1g |
| Saturated Fat | <0.1g0% | — | — |
| Trans Fat | 0g | — | — |
| Cholesterol | 0mg0% | — | — |
| Carbohydrates | 9.6g3% | 3.2g1% | +6.3g |
| Dietary Fiber | 2.8g10% | 1.8g6% | +1.00g |
| Sugars | 6.8g | — | — |
| ✨Vitamins | |||
| Vitamin A | 2.0mcg0% | 436mcg48% | <0.1mcg |
| Vitamin C | 4.9mg5% | 4.6mg5% | +0.30mg |
| Vitamin D | 0mcg0% | — | — |
| Vitamin E | <0.1mg0% | 0.14mg1% | <0.1mg |
| Vitamin K | 0.20mcg0% | 102mcg85% | <0.1mcg |
| Vitamin B6 | <0.1mg4% | <0.1mg5% | <0.1mg |
| Vitamin B12 | 0mcg0% | — | — |
| Folate | 109mcg27% | 50mcg13% | +59mcg |
| Thiamin (B1) | <0.1mg3% | <0.1mg7% | <0.1mg |
| Riboflavin (B2) | <0.1mg3% | <0.1mg6% | <0.1mg |
| Niacin (B3) | 0.33mg2% | 0.32mg2% | +<0.1mg |
| 🔶Minerals | |||
| Sodium | 78mg3% | — | — |
| Calcium | 16mg1% | 35mg3% | <0.1mg |
| Iron | 0.80mg4% | 0.95mg5% | <0.1mg |
| Potassium | 325mg7% | 253mg5% | +72mg |
| Phosphorus | 40mg3% | 30mg2% | +10mg |
| Magnesium | 23mg5% | 14mg3% | +9.3mg |
| Zinc | 0.35mg3% | 0.25mg2% | +<0.1mg |
| Copper | <0.1mg8% | <0.1mg5% | +<0.1mg |
| Manganese | 0.33mg14% | 0.13mg6% | +0.20mg |
| Selenium | 0.70mcg1% | 0.40mcg1% | +0.30mcg |
🔬Nutritional Analysis
Calories: Cos Or Romaine Lettuce (Raw) is significantly lower in calories at just 17 kcal per 100g compared to 43 kcal for Beets (Raw) — that's 153% fewer calories, making Cos Or Romaine Lettuce (Raw) the better choice for calorie-conscious diets.
Protein: Both are similar in protein content, with Beets (Raw) providing 1.61g and Cos Or Romaine Lettuce (Raw) providing 1.24g per 100g.
Fat: Beets (Raw) is the leaner option with 0.17g of total fat per 100g compared to 0.26g.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Cos Or Romaine Lettuce (Raw): 436mcg vs 2mcg), Vitamin K (Cos Or Romaine Lettuce (Raw): 102mcg vs 0.2mcg), Vitamin E (Cos Or Romaine Lettuce (Raw): 0.14mg vs 0.04mg).
Key Minerals: Notable mineral differences include Manganese (Beets (Raw): 0.329mg vs 0.127mg), Calcium (Cos Or Romaine Lettuce (Raw): 35mg vs 16mg), Selenium (Beets (Raw): 0.7mcg vs 0.4mcg).
Diet Suitability: Cos Or Romaine Lettuce (Raw) fits a low-carb or keto diet. Both fit a low-fat diet. Beets (Raw) fits a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Beets (Raw) or Cos Or Romaine Lettuce (Raw)?
- Beets (Raw) has more protein with 1.61g per 100g compared to 1.24g for Cos Or Romaine Lettuce (Raw).
- Which is lower in calories, Beets (Raw) or Cos Or Romaine Lettuce (Raw)?
- Cos Or Romaine Lettuce (Raw) is lower in calories with 17 kcal per 100g versus 43 kcal.
- Is Beets (Raw) or Cos Or Romaine Lettuce (Raw) healthier?
- It depends on your goals. Beets (Raw) has 43 calories and 1.61g protein per 100g, while Cos Or Romaine Lettuce (Raw) has 17 calories and 1.24g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Beets (Raw) or Cos Or Romaine Lettuce (Raw)?
- Beets (Raw) is leaner with 0.17g of fat per 100g compared to 0.26g.
- Which has more fiber, Beets (Raw) or Cos Or Romaine Lettuce (Raw)?
- Beets (Raw) has more fiber with 2.8g per 100g compared to 1.8g.