Cos Or Romaine Lettuce (Raw)vsSquash Summer (Raw)
Cos Or Romaine Lettuce (Raw) has 17 calories and 1.2g protein per 100g. Squash Summer (Raw) has 17 calories and 1.2g protein per 100g Cos Or Romaine Lettuce (Raw) has more protein.
🎯When to Eat What
Goal-based picks for Cos Or Romaine Lettuce (Raw) vs Squash Summer (Raw)
Squash Summer (Raw) delivers 17.9mg 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 | Squash Summer Zucchini Includes Skin Raw | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 17kcal1% | 17kcal1% | — |
| Protein | 1.2g2% | 1.2g2% | +<0.1g |
| Total Fat | 0.26g0% | 0.32g0% | <0.1g |
| Saturated Fat | — | <0.1g0% | — |
| Trans Fat | — | 0g | — |
| Cholesterol | — | 0mg0% | — |
| Carbohydrates | 3.2g1% | 3.1g1% | +0.13g |
| Dietary Fiber | 1.8g6% | 1.0g4% | +0.80g |
| Sugars | — | 2.5g | — |
| ✨Vitamins | |||
| Vitamin A | 436mcg48% | 10mcg1% | +426mcg |
| Vitamin C | 4.6mg5% | 18mg20% | <0.1mg |
| Vitamin D | — | 0mcg0% | — |
| Vitamin E | 0.14mg1% | 0.12mg1% | +<0.1mg |
| Vitamin K | 102mcg85% | 4.3mcg4% | +98mcg |
| Vitamin B6 | <0.1mg5% | 0.16mg10% | <0.1mg |
| Vitamin B12 | — | 0mcg0% | — |
| Folate | 50mcg13% | 24mcg6% | +26mcg |
| Thiamin (B1) | <0.1mg7% | <0.1mg4% | +<0.1mg |
| Riboflavin (B2) | <0.1mg6% | <0.1mg7% | <0.1mg |
| Niacin (B3) | 0.32mg2% | 0.45mg3% | <0.1mg |
| 🔶Minerals | |||
| Sodium | — | 8.0mg0% | — |
| Calcium | 35mg3% | 16mg1% | +19mg |
| Iron | 0.95mg5% | 0.37mg2% | +0.58mg |
| Potassium | 253mg5% | 261mg6% | <0.1mg |
| Phosphorus | 30mg2% | 38mg3% | <0.1mg |
| Magnesium | 14mg3% | 18mg4% | <0.1mg |
| Zinc | 0.25mg2% | 0.32mg3% | <0.1mg |
| Copper | <0.1mg5% | <0.1mg6% | <0.1mg |
| Manganese | 0.13mg6% | 0.18mg8% | <0.1mg |
| Selenium | 0.40mcg1% | 0.20mcg0% | +0.20mcg |
🔬Nutritional Analysis
Calories: Cos Or Romaine Lettuce (Raw) and Squash Summer (Raw) have nearly identical calorie content at 17 and 17 kcal per 100g respectively.
Protein: Both are similar in protein content, with Cos Or Romaine Lettuce (Raw) providing 1.24g and Squash Summer (Raw) providing 1.21g per 100g.
Fat: Both have similar fat content — Cos Or Romaine Lettuce (Raw) has 0.26g and Squash Summer (Raw) has 0.32g per 100g.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Cos Or Romaine Lettuce (Raw): 436mcg vs 10mcg), Vitamin K (Cos Or Romaine Lettuce (Raw): 102mcg vs 4.3mcg), Vitamin C (Squash Summer (Raw): 17.9mg vs 4.6mg).
Key Minerals: Notable mineral differences include Iron (Cos Or Romaine Lettuce (Raw): 0.95mg vs 0.37mg), Calcium (Cos Or Romaine Lettuce (Raw): 35mg vs 16mg), Selenium (Cos Or Romaine Lettuce (Raw): 0.4mcg vs 0.2mcg).
Diet Suitability: Both fit a low-carb or keto diet. Both fit a low-fat diet. Squash Summer (Raw) fits a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Cos Or Romaine Lettuce (Raw) or Squash Summer (Raw)?
- Cos Or Romaine Lettuce (Raw) has more protein with 1.24g per 100g compared to 1.21g for Squash Summer (Raw).
- Which is lower in calories, Cos Or Romaine Lettuce (Raw) or Squash Summer (Raw)?
- Both have 17 calories per 100g.
- Is Cos Or Romaine Lettuce (Raw) or Squash Summer (Raw) healthier?
- It depends on your goals. Cos Or Romaine Lettuce (Raw) has 17 calories and 1.24g protein per 100g, while Squash Summer (Raw) has 17 calories and 1.21g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Cos Or Romaine Lettuce (Raw) or Squash Summer (Raw)?
- Cos Or Romaine Lettuce (Raw) is leaner with 0.26g of fat per 100g compared to 0.32g.
- Which has more fiber, Cos Or Romaine Lettuce (Raw) or Squash Summer (Raw)?
- Cos Or Romaine Lettuce (Raw) has more fiber with 1.8g per 100g compared to 1g.