Cos Or Romaine Lettuce (Raw)vsPotatoes Russet (Baked)
Cos Or Romaine Lettuce (Raw) has 17 calories and 1.2g protein per 100g. Potatoes Russet (Baked) has 95 calories and 2.6g protein per 100g Potatoes Russet (Baked) 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 Potatoes Russet (Baked)
Go with Cos Or Romaine Lettuce (Raw) at just 17 kcal per 100g — 82% fewer calories.
Potatoes Russet (Baked) will keep you satisfied longer with 2.3g fiber — fat and protein slow digestion while fiber adds bulk.
Potatoes Russet (Baked) with 21.4g of carbs per 100g provides fast-acting energy — great before a workout.
Potatoes Russet (Baked) delivers 8.3mg of vitamin C per 100g — great for immune function and skin health.
Cos Or Romaine Lettuce (Raw) has only 3.2g carbs per 100g — the clear choice for low-carb diets.
Potatoes Russet (Baked) edges ahead overall with more potassium, more vitamin C — the more nutritious option for everyday eating.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Lettuce Cos Or Romaine | Potatoes Russet Flesh And Skin Baked | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 17kcal1% | 95kcal5% | <0.1kcal |
| Protein | 1.2g2% | 2.6g5% | <0.1g |
| Total Fat | 0.26g0% | 0.13g0% | +0.13g |
| Saturated Fat | — | <0.1g0% | — |
| Trans Fat | — | 0g | — |
| Cholesterol | — | 0mg0% | — |
| Carbohydrates | 3.2g1% | 21g8% | <0.1g |
| Dietary Fiber | 1.8g6% | 2.3g8% | <0.1g |
| Sugars | — | 1.1g | — |
| ✨Vitamins | |||
| Vitamin A | 436mcg48% | 1.0mcg0% | +435mcg |
| Vitamin C | 4.6mg5% | 8.3mg9% | <0.1mg |
| Vitamin D | — | 0mcg0% | — |
| Vitamin E | 0.14mg1% | <0.1mg0% | +<0.1mg |
| Vitamin K | 102mcg85% | 2.0mcg2% | +100mcg |
| Vitamin B6 | <0.1mg5% | 0.35mg21% | <0.1mg |
| Vitamin B12 | — | 0mcg0% | — |
| Folate | 50mcg13% | 26mcg7% | +24mcg |
| Thiamin (B1) | <0.1mg7% | <0.1mg6% | +<0.1mg |
| Riboflavin (B2) | <0.1mg6% | <0.1mg4% | +<0.1mg |
| Niacin (B3) | 0.32mg2% | 1.4mg8% | <0.1mg |
| 🔶Minerals | |||
| Sodium | — | 14mg1% | — |
| Calcium | 35mg3% | 18mg1% | +17mg |
| Iron | 0.95mg5% | 1.1mg6% | <0.1mg |
| Potassium | 253mg5% | 550mg12% | <0.1mg |
| Phosphorus | 30mg2% | 71mg6% | <0.1mg |
| Magnesium | 14mg3% | 30mg7% | <0.1mg |
| Zinc | 0.25mg2% | 0.35mg3% | <0.1mg |
| Copper | <0.1mg5% | 0.11mg12% | <0.1mg |
| Manganese | 0.13mg6% | 0.23mg10% | <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 95 kcal for Potatoes Russet (Baked) — that's 459% fewer calories, making Cos Or Romaine Lettuce (Raw) the better choice for calorie-conscious diets.
Protein: Potatoes Russet (Baked) has more protein per 100g (2.63g vs 1.24g), but Cos Or Romaine Lettuce (Raw) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Potatoes Russet (Baked) is the leaner option with 0.13g 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 1mcg), Vitamin K (Cos Or Romaine Lettuce (Raw): 102mcg vs 2mcg), Vitamin B6 (Potatoes Russet (Baked): 0.354mg vs 0.078mg). Keep in mind these are per 100g — the higher-calorie food packs more of everything into a denser package, so per calorie the picture may differ.
Key Minerals: Notable mineral differences include Phosphorus (Potatoes Russet (Baked): 71mg vs 30mg), Copper (Potatoes Russet (Baked): 0.107mg vs 0.048mg), Potassium (Potatoes Russet (Baked): 550mg vs 253mg). These values are per 100g — per calorie, the lower-calorie option may provide comparable or better nutrition.
Diet Suitability: Cos Or Romaine Lettuce (Raw) fits a low-carb or keto diet. Both fit a low-fat diet. Potatoes Russet (Baked) fits a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Cos Or Romaine Lettuce (Raw) or Potatoes Russet (Baked)?
- Potatoes Russet (Baked) has more protein with 2.63g per 100g compared to 1.24g for Cos Or Romaine Lettuce (Raw).
- Which is lower in calories, Cos Or Romaine Lettuce (Raw) or Potatoes Russet (Baked)?
- Cos Or Romaine Lettuce (Raw) is lower in calories with 17 kcal per 100g versus 95 kcal.
- Is Cos Or Romaine Lettuce (Raw) or Potatoes Russet (Baked) healthier?
- It depends on your goals. Cos Or Romaine Lettuce (Raw) has 17 calories and 1.24g protein per 100g, while Potatoes Russet (Baked) has 95 calories and 2.63g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Cos Or Romaine Lettuce (Raw) or Potatoes Russet (Baked)?
- Potatoes Russet (Baked) is leaner with 0.13g of fat per 100g compared to 0.26g.
- Which has more fiber, Cos Or Romaine Lettuce (Raw) or Potatoes Russet (Baked)?
- Potatoes Russet (Baked) has more fiber with 2.3g per 100g compared to 1.8g.