Broccoli (Raw)vsCos Or Romaine Lettuce (Raw)
Broccoli (Raw) has 31 calories and 2.6g protein per 100g. Cos Or Romaine Lettuce (Raw) has 17 calories and 1.2g protein per 100g Broccoli (Raw) has more protein, Cos Or Romaine Lettuce (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Broccoli (Raw) vs Cos Or Romaine Lettuce (Raw)
Go with Cos Or Romaine Lettuce (Raw) at just 17 kcal per 100g — 45% fewer calories.
Broccoli (Raw) will keep you satisfied longer with 2.4g fiber — fat and protein slow digestion while fiber adds bulk.
Broccoli (Raw) delivers 91.3mg of vitamin C per 100g — great for immune function and skin health.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Broccoli | Lettuce Cos Or Romaine | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 31kcal2% | 17kcal1% | +14kcal |
| Protein | 2.6g5% | 1.2g2% | +1.3g |
| Total Fat | 0.34g0% | 0.26g0% | +<0.1g |
| Saturated Fat | <0.1g0% | — | — |
| Carbohydrates | 6.3g2% | 3.2g1% | +3.0g |
| Dietary Fiber | 2.4g9% | 1.8g6% | +0.60g |
| ✨Vitamins | |||
| Vitamin A | 8.0mcg1% | 436mcg48% | <0.1mcg |
| Vitamin C | 91mg101% | 4.6mg5% | +87mg |
| Vitamin E | 0.15mg1% | 0.14mg1% | +<0.1mg |
| Vitamin K | 102mcg85% | 102mcg85% | — |
| Vitamin B6 | 0.19mg11% | <0.1mg5% | +0.11mg |
| Folate | 65mcg16% | 50mcg13% | +15mcg |
| Thiamin (B1) | <0.1mg6% | <0.1mg7% | <0.1mg |
| Riboflavin (B2) | 0.11mg9% | <0.1mg6% | +<0.1mg |
| Niacin (B3) | 0.64mg4% | 0.32mg2% | +0.32mg |
| 🔶Minerals | |||
| Sodium | 36mg2% | — | — |
| Calcium | 46mg4% | 35mg3% | +11mg |
| Iron | 0.69mg4% | 0.95mg5% | <0.1mg |
| Potassium | 303mg6% | 253mg5% | +50mg |
| Phosphorus | 67mg5% | 30mg2% | +37mg |
| Magnesium | 21mg5% | 14mg3% | +7.3mg |
| Zinc | 0.42mg4% | 0.25mg2% | +0.17mg |
| Copper | <0.1mg7% | <0.1mg5% | +<0.1mg |
| Manganese | 0.20mg9% | 0.13mg6% | +<0.1mg |
| Selenium | 1.6mcg3% | 0.40mcg1% | +1.2mcg |
🔬Nutritional Analysis
Calories: Cos Or Romaine Lettuce (Raw) is significantly lower in calories at just 17 kcal per 100g compared to 31 kcal for Broccoli (Raw) — that's 82% fewer calories, making Cos Or Romaine Lettuce (Raw) the better choice for calorie-conscious diets.
Protein: Broccoli (Raw) provides more protein with 2.57g versus 1.24g per 100g. In terms of protein-to-calorie efficiency, Broccoli (Raw) offers better value for building and maintaining muscle.
Fat: Cos Or Romaine Lettuce (Raw) is the leaner option with 0.26g of total fat per 100g compared to 0.34g.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Cos Or Romaine Lettuce (Raw): 436mcg vs 8mcg), Vitamin C (Broccoli (Raw): 91.3mg vs 4.6mg), Vitamin B6 (Broccoli (Raw): 0.191mg vs 0.078mg).
Key Minerals: Notable mineral differences include Selenium (Broccoli (Raw): 1.6mcg vs 0.4mcg), Phosphorus (Broccoli (Raw): 67mg vs 30mg), Zinc (Broccoli (Raw): 0.42mg vs 0.25mg).
Diet Suitability: Cos Or Romaine Lettuce (Raw) fits a low-carb or keto diet. Both fit a low-fat diet. Broccoli (Raw) fits a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Broccoli (Raw) or Cos Or Romaine Lettuce (Raw)?
- Broccoli (Raw) has more protein with 2.57g per 100g compared to 1.24g for Cos Or Romaine Lettuce (Raw).
- Which is lower in calories, Broccoli (Raw) or Cos Or Romaine Lettuce (Raw)?
- Cos Or Romaine Lettuce (Raw) is lower in calories with 17 kcal per 100g versus 31 kcal.
- Is Broccoli (Raw) or Cos Or Romaine Lettuce (Raw) healthier?
- It depends on your goals. Broccoli (Raw) has 31 calories and 2.57g 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, Broccoli (Raw) or Cos Or Romaine Lettuce (Raw)?
- Cos Or Romaine Lettuce (Raw) is leaner with 0.26g of fat per 100g compared to 0.34g.
- Which has more fiber, Broccoli (Raw) or Cos Or Romaine Lettuce (Raw)?
- Broccoli (Raw) has more fiber with 2.4g per 100g compared to 1.8g.