Cos Or Romaine Lettuce (Raw)vsSquash Winter (Raw)
Cos Or Romaine Lettuce (Raw) has 17 calories and 1.2g protein per 100g. Squash Winter (Raw) has 45 calories and 1.0g 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 Squash Winter (Raw)
Go with Cos Or Romaine Lettuce (Raw) at just 17 kcal per 100g — 62% fewer calories.
Squash Winter (Raw) delivers 21mg 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.
Squash Winter (Raw) 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 | Squash Winter Butternut | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 17kcal1% | 45kcal2% | <0.1kcal |
| Protein | 1.2g2% | 1.0g2% | +0.24g |
| Total Fat | 0.26g0% | 0.10g0% | +0.16g |
| Saturated Fat | — | <0.1g0% | — |
| Trans Fat | — | 0g | — |
| Cholesterol | — | 0mg0% | — |
| Carbohydrates | 3.2g1% | 12g4% | <0.1g |
| Dietary Fiber | 1.8g6% | 2.0g7% | <0.1g |
| Sugars | — | 2.2g | — |
| ✨Vitamins | |||
| Vitamin A | 436mcg48% | 532mcg59% | <0.1mcg |
| Vitamin C | 4.6mg5% | 21mg23% | <0.1mg |
| Vitamin D | — | 0mcg0% | — |
| Vitamin E | 0.14mg1% | 1.4mg10% | <0.1mg |
| Vitamin K | 102mcg85% | 1.1mcg1% | +101mcg |
| Vitamin B6 | <0.1mg5% | 0.15mg9% | <0.1mg |
| Vitamin B12 | — | 0mcg0% | — |
| Folate | 50mcg13% | 27mcg7% | +23mcg |
| Thiamin (B1) | <0.1mg7% | 0.10mg8% | <0.1mg |
| Riboflavin (B2) | <0.1mg6% | <0.1mg2% | +<0.1mg |
| Niacin (B3) | 0.32mg2% | 1.2mg8% | <0.1mg |
| 🔶Minerals | |||
| Sodium | — | 4.0mg0% | — |
| Calcium | 35mg3% | 48mg4% | <0.1mg |
| Iron | 0.95mg5% | 0.70mg4% | +0.25mg |
| Potassium | 253mg5% | 352mg7% | <0.1mg |
| Phosphorus | 30mg2% | 33mg3% | <0.1mg |
| Magnesium | 14mg3% | 34mg8% | <0.1mg |
| Zinc | 0.25mg2% | 0.15mg1% | +0.10mg |
| Copper | <0.1mg5% | <0.1mg8% | <0.1mg |
| Manganese | 0.13mg6% | 0.20mg9% | <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 45 kcal for Squash Winter (Raw) — that's 165% 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 Squash Winter (Raw) providing 1g per 100g.
Fat: Squash Winter (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 K (Cos Or Romaine Lettuce (Raw): 102mcg vs 1.1mcg), Vitamin E (Squash Winter (Raw): 1.44mg vs 0.14mg), Vitamin C (Squash Winter (Raw): 21mg vs 4.6mg).
Key Minerals: Notable mineral differences include Magnesium (Squash Winter (Raw): 34mg vs 13.7mg), Zinc (Cos Or Romaine Lettuce (Raw): 0.25mg vs 0.15mg), Manganese (Squash Winter (Raw): 0.202mg vs 0.127mg).
Diet Suitability: Cos Or Romaine Lettuce (Raw) fits a low-carb or keto diet. Both fit a low-fat diet. Squash Winter (Raw) fits a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Cos Or Romaine Lettuce (Raw) or Squash Winter (Raw)?
- Cos Or Romaine Lettuce (Raw) has more protein with 1.24g per 100g compared to 1g for Squash Winter (Raw).
- Which is lower in calories, Cos Or Romaine Lettuce (Raw) or Squash Winter (Raw)?
- Cos Or Romaine Lettuce (Raw) is lower in calories with 17 kcal per 100g versus 45 kcal.
- Is Cos Or Romaine Lettuce (Raw) or Squash Winter (Raw) healthier?
- It depends on your goals. Cos Or Romaine Lettuce (Raw) has 17 calories and 1.24g protein per 100g, while Squash Winter (Raw) has 45 calories and 1g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Cos Or Romaine Lettuce (Raw) or Squash Winter (Raw)?
- Squash Winter (Raw) is leaner with 0.1g of fat per 100g compared to 0.26g.
- Which has more fiber, Cos Or Romaine Lettuce (Raw) or Squash Winter (Raw)?
- Squash Winter (Raw) has more fiber with 2g per 100g compared to 1.8g.