Cos Or Romaine Lettuce (Raw)vsSoybeans Green (Raw)
Cos Or Romaine Lettuce (Raw) has 17 calories and 1.2g protein per 100g. Soybeans Green (Raw) has 147 calories and 13g protein per 100g Soybeans Green (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 Soybeans Green (Raw)
Go with Cos Or Romaine Lettuce (Raw) at just 17 kcal per 100g — 88% fewer calories.
Soybeans Green (Raw) will keep you satisfied longer with 4.2g fiber, 13g protein, 6.8g fat — fat and protein slow digestion while fiber adds bulk.
Soybeans Green (Raw)'s natural fat (6.8g/100g) helps your body absorb fat-soluble nutrients like calcium — not all fat is bad, moderate amounts are essential.
Soybeans Green (Raw) has both iron (3.5mg) and vitamin C (29mg) — vitamin C can boost iron absorption by up to 6x.
Soybeans Green (Raw) packs 13g of protein per 100g (35% of calories from protein) — the better pick for muscle growth and recovery.
Soybeans Green (Raw) delivers 29mg 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 | Lettuce Cos Or Romaine | Soybeans Green | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 17kcal1% | 147kcal7% | <0.1kcal |
| Protein | 1.2g2% | 13g26% | <0.1g |
| Total Fat | 0.26g0% | 6.8g9% | <0.1g |
| Saturated Fat | — | 0.79g4% | — |
| Trans Fat | — | 0g | — |
| Cholesterol | — | 0mg0% | — |
| Carbohydrates | 3.2g1% | 11g4% | <0.1g |
| Dietary Fiber | 1.8g6% | 4.2g15% | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 436mcg48% | 9.0mcg1% | +427mcg |
| Vitamin C | 4.6mg5% | 29mg32% | <0.1mg |
| Vitamin D | — | 0mcg0% | — |
| Vitamin E | 0.14mg1% | — | — |
| Vitamin K | 102mcg85% | — | — |
| Vitamin B6 | <0.1mg5% | <0.1mg4% | +<0.1mg |
| Vitamin B12 | — | 0mcg0% | — |
| Folate | 50mcg13% | 165mcg41% | <0.1mcg |
| Thiamin (B1) | <0.1mg7% | 0.43mg36% | <0.1mg |
| Riboflavin (B2) | <0.1mg6% | 0.17mg13% | <0.1mg |
| Niacin (B3) | 0.32mg2% | 1.6mg10% | <0.1mg |
| 🔶Minerals | |||
| Sodium | — | 15mg1% | — |
| Calcium | 35mg3% | 197mg15% | <0.1mg |
| Iron | 0.95mg5% | 3.5mg20% | <0.1mg |
| Potassium | 253mg5% | 620mg13% | <0.1mg |
| Phosphorus | 30mg2% | 194mg16% | <0.1mg |
| Magnesium | 14mg3% | 65mg15% | <0.1mg |
| Zinc | 0.25mg2% | 0.99mg9% | <0.1mg |
| Copper | <0.1mg5% | 0.13mg14% | <0.1mg |
| Manganese | 0.13mg6% | 0.55mg24% | <0.1mg |
| Selenium | 0.40mcg1% | 1.5mcg3% | <0.1mcg |
🔬Nutritional Analysis
Calories: Cos Or Romaine Lettuce (Raw) is significantly lower in calories at just 17 kcal per 100g compared to 147 kcal for Soybeans Green (Raw) — that's 765% fewer calories, making Cos Or Romaine Lettuce (Raw) the better choice for calorie-conscious diets.
Protein: Soybeans Green (Raw) provides more protein with 13g versus 1.24g per 100g. In terms of protein-to-calorie efficiency, Soybeans Green (Raw) offers better value for building and maintaining muscle.
Fat: Soybeans Green (Raw) has more fat (6.8g vs 0.26g per 100g), but the combination of fat and protein makes it more satiating — dietary fat helps absorb fat-soluble vitamins (A, D, E, K) and supports hormone balance.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Cos Or Romaine Lettuce (Raw): 436mcg vs 9mcg), Vitamin C (Soybeans Green (Raw): 29mg vs 4.6mg), Thiamin (B1) (Soybeans Green (Raw): 0.435mg vs 0.079mg). 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 (Soybeans Green (Raw): 194mg vs 30mg), Calcium (Soybeans Green (Raw): 197mg vs 35mg), Magnesium (Soybeans Green (Raw): 65mg vs 13.7mg). 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. Cos Or Romaine Lettuce (Raw) fits a low-fat diet. Soybeans Green (Raw) fits a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Cos Or Romaine Lettuce (Raw) or Soybeans Green (Raw)?
- Soybeans Green (Raw) has more protein with 13g per 100g compared to 1.24g for Cos Or Romaine Lettuce (Raw).
- Which is lower in calories, Cos Or Romaine Lettuce (Raw) or Soybeans Green (Raw)?
- Cos Or Romaine Lettuce (Raw) is lower in calories with 17 kcal per 100g versus 147 kcal.
- Is Cos Or Romaine Lettuce (Raw) or Soybeans Green (Raw) healthier?
- It depends on your goals. Cos Or Romaine Lettuce (Raw) has 17 calories and 1.24g protein per 100g, while Soybeans Green (Raw) has 147 calories and 13g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Cos Or Romaine Lettuce (Raw) or Soybeans Green (Raw)?
- Cos Or Romaine Lettuce (Raw) is leaner with 0.26g of fat per 100g compared to 6.8g.
- Which has more fiber, Cos Or Romaine Lettuce (Raw) or Soybeans Green (Raw)?
- Soybeans Green (Raw) has more fiber with 4.2g per 100g compared to 1.8g.