Cos Or Romaine Lettuce (Raw)vsSweet Potato (Raw)
Cos Or Romaine Lettuce (Raw) has 17 calories and 1.2g protein per 100g. Sweet Potato (Raw) has 86 calories and 1.6g protein per 100g Sweet Potato (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 Sweet Potato (Raw)
Go with Cos Or Romaine Lettuce (Raw) at just 17 kcal per 100g — 80% fewer calories.
Sweet Potato (Raw) with 20.1g of carbs per 100g provides fast-acting energy — great before a workout.
Cos Or Romaine Lettuce (Raw) has only 3.2g carbs per 100g — the clear choice for low-carb diets.
Sweet Potato (Raw) edges ahead overall with more fiber, more potassium — 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 | Sweet Potato Raw Unprepared Includes | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 17kcal1% | 86kcal4% | <0.1kcal |
| Protein | 1.2g2% | 1.6g3% | <0.1g |
| Total Fat | 0.26g0% | <0.1g0% | +0.21g |
| Saturated Fat | — | <0.1g0% | — |
| Trans Fat | — | 0g | — |
| Cholesterol | — | 0mg0% | — |
| Carbohydrates | 3.2g1% | 20g7% | <0.1g |
| Dietary Fiber | 1.8g6% | 3.0g11% | <0.1g |
| Sugars | — | 4.2g | — |
| ✨Vitamins | |||
| Vitamin A | 436mcg48% | 709mcg79% | <0.1mcg |
| Vitamin C | 4.6mg5% | 2.4mg3% | +2.2mg |
| Vitamin D | — | 0mcg0% | — |
| Vitamin E | 0.14mg1% | 0.26mg2% | <0.1mg |
| Vitamin K | 102mcg85% | 1.8mcg2% | +100mcg |
| Vitamin B6 | <0.1mg5% | 0.21mg12% | <0.1mg |
| Vitamin B12 | — | 0mcg0% | — |
| Folate | 50mcg13% | 11mcg3% | +39mcg |
| Thiamin (B1) | <0.1mg7% | <0.1mg7% | +<0.1mg |
| Riboflavin (B2) | <0.1mg6% | <0.1mg5% | +<0.1mg |
| Niacin (B3) | 0.32mg2% | 0.56mg3% | <0.1mg |
| 🔶Minerals | |||
| Sodium | — | 55mg2% | — |
| Calcium | 35mg3% | 30mg2% | +5.0mg |
| Iron | 0.95mg5% | 0.61mg3% | +0.34mg |
| Potassium | 253mg5% | 337mg7% | <0.1mg |
| Phosphorus | 30mg2% | 47mg4% | <0.1mg |
| Magnesium | 14mg3% | 25mg6% | <0.1mg |
| Zinc | 0.25mg2% | 0.30mg3% | <0.1mg |
| Copper | <0.1mg5% | 0.15mg17% | <0.1mg |
| Manganese | 0.13mg6% | 0.26mg11% | <0.1mg |
| Selenium | 0.40mcg1% | 0.60mcg1% | <0.1mcg |
🔬Nutritional Analysis
Calories: Cos Or Romaine Lettuce (Raw) is significantly lower in calories at just 17 kcal per 100g compared to 86 kcal for Sweet Potato (Raw) — that's 406% 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 Sweet Potato (Raw) providing 1.57g per 100g.
Fat: Sweet Potato (Raw) is the leaner option with 0.05g 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 1.8mcg), Folate (Cos Or Romaine Lettuce (Raw): 50mcg vs 11mcg), Vitamin B6 (Sweet Potato (Raw): 0.209mg 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 Copper (Sweet Potato (Raw): 0.151mg vs 0.048mg), Manganese (Sweet Potato (Raw): 0.258mg vs 0.127mg), Magnesium (Sweet Potato (Raw): 25mg 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. Both fit a low-fat diet. Sweet Potato (Raw) fits a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Cos Or Romaine Lettuce (Raw) or Sweet Potato (Raw)?
- Sweet Potato (Raw) has more protein with 1.57g per 100g compared to 1.24g for Cos Or Romaine Lettuce (Raw).
- Which is lower in calories, Cos Or Romaine Lettuce (Raw) or Sweet Potato (Raw)?
- Cos Or Romaine Lettuce (Raw) is lower in calories with 17 kcal per 100g versus 86 kcal.
- Is Cos Or Romaine Lettuce (Raw) or Sweet Potato (Raw) healthier?
- It depends on your goals. Cos Or Romaine Lettuce (Raw) has 17 calories and 1.24g protein per 100g, while Sweet Potato (Raw) has 86 calories and 1.57g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Cos Or Romaine Lettuce (Raw) or Sweet Potato (Raw)?
- Sweet Potato (Raw) is leaner with 0.05g of fat per 100g compared to 0.26g.
- Which has more fiber, Cos Or Romaine Lettuce (Raw) or Sweet Potato (Raw)?
- Sweet Potato (Raw) has more fiber with 3g per 100g compared to 1.8g.