Lettuce vs Cookies

Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods

Cookies, oatmeal, soft, with raisins is higher in more vitamins & minerals

Calories (kcal)

Lettuce 17
Cookies 430

Protein (g)

Lettuce 1.24
Cookies 5.79

Carbs (g)

Lettuce 3.24
Cookies 69.6

Fat (g)

Lettuce 0.260
Cookies 14.3

Fiber (g)

Lettuce 1.80
Cookies 3.30

Quick answers

Which has more protein?

Cookies, oatmeal, soft, with raisins — 5.79g vs 1.24g per 100g.

Which has fewer calories?

Lettuce, cos or romaine, raw — 17 vs 430 kcal per 100g.

Which is more nutrient-dense?

Cookies, oatmeal, soft, with raisins scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.

Full Nutrition Comparison

All values per 100g edible portion. Green = Food A higher · Blue = Food B higher

Nutrient Lettuce Cookies
Energy
Energy 17 kcal 430 kcal
Macronutrients
Water 94.7 g 8.85 g
Protein 1.24 g 5.79 g
Total lipid (fat) 0.260 g 14.3 g
Carbohydrate, by difference 3.24 g 69.6 g
Fiber, total dietary 1.80 g 3.30 g
Sugars, Total 1.19 g 34.8 g
Fats & Fatty Acids
Fatty acids, total saturated — 4.78 g
Fatty acids, total monounsaturated — 4.00 g
Fatty acids, total trans — 0.040 g
Vitamins
Vitamin C, total ascorbic acid 4.60 mg —
Thiamin (Vitamin B1) 0.079 mg 0.295 mg
Riboflavin (Vitamin B2) 0.072 mg 0.218 mg
Niacin (Vitamin B3) 0.323 mg 2.11 mg
Pantothenic acid (Vitamin B5) 0.145 mg 0.400 mg
Vitamin B-6 — Pyridoxine 0.078 mg 0.070 mg
Biotin (Vitamin B7) 50.0 ug 34.0 ug
Vitamin A, RAE 436 ug —
Carotene, beta 5230 ug —
Carotene, alpha 0 ug —
Vitamin E (alpha-tocopherol) 0.140 mg 2.69 mg
Vitamin K2 — Menaquinone-4 (MK-4) — 0 ug
Minerals
Calcium, Ca 35.0 mg 29.0 mg
Iron, Fe 0.950 mg 2.28 mg
Magnesium, Mg 13.7 mg 32.4 mg
Phosphorus, P 30.0 mg 111 mg
Potassium, K 253 mg 245 mg
Sodium, Na — 314 mg
Zinc, Zn 0.250 mg 0.620 mg
Copper, Cu 0.048 mg 0.141 mg
Manganese, Mn 0.127 mg 0.755 mg
Selenium, Se 0.400 ug 6.00 ug
Other Nutrients
Energy (Atwater General Factors) 20 kcal 430 kcal
Energy (Atwater Specific Factors) 17 kcal —
Energy 70.0 kj 1800 kj
Nitrogen 0.200 g 0.930 g
Total fat (NLEA) — 13.7 g
Ash 0.550 g 1.44 g
Carbohydrate, by summation 3.00 g 67.9 g
Fiber, soluble 0.100 g —
Fiber, insoluble 1.70 g —
Sucrose 0 g 15.1 g
Glucose 0.390 g 7.58 g
Fructose 0.800 g 11.1 g
Lactose 0 g 0 g
Maltose 0 g 1.01 g
Galactose 0 g 0 g
Starch 0 g 29.8 g
Betaine 0.100 mg —
Beta-carotene (Provitamin A) 0 ug —
Beta-cryptoxanthin (Provitamin A) 0 ug —
Lycopene 2310 ug —
Phytoene 0 ug —
Phytofluene 0 ug —
Vitamin E — Beta-Tocopherol (β-Tocopherol) 0 mg 0.220 mg
Vitamin E — Gamma-Tocopherol (γ-Tocopherol) 0.320 mg 5.27 mg
Vitamin E — Delta-Tocopherol (δ-Tocopherol) 0.010 mg 2.40 mg
Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) 0.030 mg 0.800 mg
Vitamin E — Beta-Tocotrienol (β-Tocotrienol) 0 mg 0.380 mg
Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) 0 mg 0.510 mg
Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) 0 mg 0 mg
Vitamin K1 — Phylloquinone 102 ug 17.1 ug
Vitamin K (Dihydrophylloquinone — K1 reduced form) 0 ug 0 ug
Folate, food (Vitamin B9) 40.0 ug —
SFA 4:0 (Butyric acid) — 0.011 g
SFA 6:0 (Caproic acid) — 0 g
SFA 8:0 (Caprylic acid) — 0.014 g
SFA 10:0 (Capric acid) — 0.011 g
SFA 11:0 (Undecanoic acid) — 0 g
SFA 12:0 (Lauric acid) — 0.074 g
SFA 14:0 (Myristic acid) — 0.064 g
SFA 15:0 (Pentadecanoic acid) — 0.005 g
SFA 16:0 (Palmitic acid) — 2.23 g
SFA 17:0 (Margaric acid) — 0.014 g
SFA 18:0 (Stearic acid) — 2.25 g
SFA 20:0 (Arachidic acid) — 0.048 g
SFA 22:0 (Behenic acid) — 0.038 g
SFA 24:0 (Lignoceric acid) — 0.016 g
MUFA 14:1 c — 0 g
MUFA 15:1 (Pentadecenoic acid) — 0 g
MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) — 0.019 g
MUFA 17:1 (Heptadecenoic acid) — 0.005 g
MUFA 17:1 c — 0.005 g
MUFA 18:1 c (Omega-9, Oleic acid — cis) — 3.90 g
MUFA 20:1 c — 0.068 g
MUFA 22:1 c (Omega-9, Erucic acid — cis) — 0.004 g
MUFA 22:1 n-9 — 0.004 g
MUFA 24:1 c (Omega-9, Nervonic acid — cis) — 0.003 g
Fatty acids, total polyunsaturated — 4.89 g
PUFA 18:2 c — 4.22 g
PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) — 4.21 g
PUFA 18:2 CLAs — 0.006 g
PUFA 18:3 c — 0.657 g
PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) — 0.632 g
PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) — 0.025 g
PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) — 0 g
PUFA 20:2 c — 0.004 g
PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) — 0.004 g
PUFA 20:3 c — 0 g
PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) — 0 g
PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) — 0 g
PUFA 20:3 n-9 (Omega-9, Mead acid) — 0 g
PUFA 20:4 (Omega-6, Arachidonic acid family) — 0.007 g
PUFA 20:4c — 0.007 g
PUFA 20:5c — 0.004 g
PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) — 0.004 g
PUFA 22:2 (Docosadienoic acid) — 0 g
PUFA 22:5 c — 0 g
PUFA 22:4 (Omega-6, Adrenic acid) — 0 g
PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) — 0 g
PUFA 22:6 c — 0.001 g
PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) — 0.001 g
Fatty acids, total trans-monoenoic — 0.020 g
TFA 16:1 t — 0 g
TFA 18:1 t — 0.020 g
TFA 22:1 t — 0 g
Fatty acids, total trans-dienoic — 0.020 g
TFA 18:2 t not further defined — 0.020 g
Fatty acids, total trans-polyenoic — 0 g
TFA 18:3 t — 0 g
Tryptophan (EAA) 0.011 g —
Threonine (EAA) 0.044 g —
Isoleucine (EAA, BCAA) 0.045 g —
Leucine (EAA, BCAA) 0.076 g —
Lysine (EAA) 0.064 g —
Methionine (EAA) 0.014 g —
Cystine (conditionally essential) 0.006 g —
Phenylalanine (EAA) 0.066 g —
Tyrosine (conditionally essential) 0.024 g —
Valine (EAA, BCAA) 0.055 g —
Arginine (conditionally essential) 0.054 g —
Histidine (EAA) 0.021 g —
Alanine 0.056 g —
Aspartic acid 0.140 g —
Glutamic acid 0.179 g —
Glycine (conditionally essential) 0.049 g —
Proline (conditionally essential) 0.045 g —
Serine 0.050 g —
Daidzein 0 mg —
Genistein 0 mg —
Proanthocyanidin dimers 0 mg —
Proanthocyanidin trimers 0 mg —
Proanthocyanidin 4-6mers 0 mg —
Proanthocyanidin 7-10mers 0 mg —
Proanthocyanidin polymers (>10mers) 0 mg —
Apigenin 0 mg —
Luteolin 0.050 mg —
Kaempferol 0.020 mg —
Myricetin 0 mg —
Quercetin 2.20 mg —
10-Formyl folic acid (10HCOFA) 9.00 ug —
5-Formyltetrahydrofolic acid (5-HCOH4 5.00 ug —
Flavonoids
(-)-Epicatechin 0 mg —
(-)-Epicatechin 3-gallate 0 mg —
(-)-Epigallocatechin 0 mg —
(-)-Epigallocatechin 3-gallate 0 mg —
(+)-Catechin 0 mg —
(+)-Gallocatechin 0 mg —
Choline
Choline from glycerophoshocholine 0 mg —
Choline from phosphatidylcholine 0.700 mg —
Choline from phosphocholine 1.60 mg —
Choline from sphingomyelin 0 mg —
Free Choline 7.60 mg —
Total Choline 9.90 mg —
Isoflavones
Total isoflavones 0 mg —

* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.

Lettuce, cos or romaine, raw nutrition facts Cookies, oatmeal, soft, with raisins nutrition facts Compare other foods →

Dig deeper — biggest differences

Vitamin E (alpha-tocopherol) -95% in Lettuce, cos or romaine, raw Selenium, Se -93% in Lettuce, cos or romaine, raw Niacin (Vitamin B3) -85% in Lettuce, cos or romaine, raw Manganese, Mn -83% in Lettuce, cos or romaine, raw

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