Cos Or Romaine Lettuce (Raw)vsOnions (Raw)
Cos Or Romaine Lettuce (Raw) has 17 calories and 1.2g protein per 100g. Onions (Raw) has 40 calories and 1.1g protein per 100g Cos Or Romaine Lettuce (Raw) has more protein, Cos Or Romaine Lettuce (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Cos Or Romaine Lettuce (Raw) vs Onions (Raw)
Go with Cos Or Romaine Lettuce (Raw) at just 17 kcal per 100g — 57% fewer calories.
Cos Or Romaine Lettuce (Raw) provides 253mg of potassium per 100g — important for muscle function and hydration.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Lettuce Cos Or Romaine | Onions | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 17kcal1% | 40kcal2% | <0.1kcal |
| Protein | 1.2g2% | 1.1g2% | +0.14g |
| Total Fat | 0.26g0% | 0.10g0% | +0.16g |
| Saturated Fat | — | <0.1g0% | — |
| Trans Fat | — | 0g | — |
| Cholesterol | — | 0mg0% | — |
| Carbohydrates | 3.2g1% | 9.3g3% | <0.1g |
| Dietary Fiber | 1.8g6% | 1.7g6% | +0.10g |
| Sugars | — | 4.2g | — |
| ✨Vitamins | |||
| Vitamin A | 436mcg48% | 0mcg0% | +436mcg |
| Vitamin C | 4.6mg5% | 7.4mg8% | <0.1mg |
| Vitamin D | — | 0mcg0% | — |
| Vitamin E | 0.14mg1% | <0.1mg0% | +0.12mg |
| Vitamin K | 102mcg85% | 0.40mcg0% | +102mcg |
| Vitamin B6 | <0.1mg5% | 0.12mg7% | <0.1mg |
| Vitamin B12 | — | 0mcg0% | — |
| Folate | 50mcg13% | 19mcg5% | +31mcg |
| Thiamin (B1) | <0.1mg7% | <0.1mg4% | +<0.1mg |
| Riboflavin (B2) | <0.1mg6% | <0.1mg2% | +<0.1mg |
| Niacin (B3) | 0.32mg2% | 0.12mg1% | +0.21mg |
| 🔶Minerals | |||
| Sodium | — | 4.0mg0% | — |
| Calcium | 35mg3% | 23mg2% | +12mg |
| Iron | 0.95mg5% | 0.21mg1% | +0.74mg |
| Potassium | 253mg5% | 146mg3% | +107mg |
| Phosphorus | 30mg2% | 29mg2% | +1.0mg |
| Magnesium | 14mg3% | 10mg2% | +3.7mg |
| Zinc | 0.25mg2% | 0.17mg2% | +<0.1mg |
| Copper | <0.1mg5% | <0.1mg4% | +<0.1mg |
| Manganese | 0.13mg6% | 0.13mg6% | <0.1mg |
| Selenium | 0.40mcg1% | 0.50mcg1% | <0.1mcg |
🔬Nutritional Analysis
Calories: Cos Or Romaine Lettuce (Raw) is significantly lower in calories at just 17 kcal per 100g compared to 40 kcal for Onions (Raw) — that's 135% fewer calories, making Cos Or Romaine Lettuce (Raw) the better choice for calorie-conscious diets.
Protein: Both are similar in protein content, with Cos Or Romaine Lettuce (Raw) providing 1.24g and Onions (Raw) providing 1.1g per 100g.
Fat: Onions (Raw) is the leaner option with 0.1g 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 0mcg), Vitamin K (Cos Or Romaine Lettuce (Raw): 102mcg vs 0.4mcg), Vitamin E (Cos Or Romaine Lettuce (Raw): 0.14mg vs 0.02mg).
Key Minerals: Notable mineral differences include Iron (Cos Or Romaine Lettuce (Raw): 0.95mg vs 0.21mg), Potassium (Cos Or Romaine Lettuce (Raw): 253mg vs 146mg), Calcium (Cos Or Romaine Lettuce (Raw): 35mg vs 23mg).
Diet Suitability: Cos Or Romaine Lettuce (Raw) fits a low-carb or keto diet. Both fit a low-fat diet. Onions (Raw) fits a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Cos Or Romaine Lettuce (Raw) or Onions (Raw)?
- Cos Or Romaine Lettuce (Raw) has more protein with 1.24g per 100g compared to 1.1g for Onions (Raw).
- Which is lower in calories, Cos Or Romaine Lettuce (Raw) or Onions (Raw)?
- Cos Or Romaine Lettuce (Raw) is lower in calories with 17 kcal per 100g versus 40 kcal.
- Is Cos Or Romaine Lettuce (Raw) or Onions (Raw) healthier?
- It depends on your goals. Cos Or Romaine Lettuce (Raw) has 17 calories and 1.24g protein per 100g, while Onions (Raw) has 40 calories and 1.1g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Cos Or Romaine Lettuce (Raw) or Onions (Raw)?
- Onions (Raw) is leaner with 0.1g of fat per 100g compared to 0.26g.
- Which has more fiber, Cos Or Romaine Lettuce (Raw) or Onions (Raw)?
- Cos Or Romaine Lettuce (Raw) has more fiber with 1.8g per 100g compared to 1.7g.