Which has more protein, Lettuce, cos or romaine, raw or Figs, dried, uncooked?

Figs, dried, uncooked has more protein at 3.30g per 100g, compared to 1.24g for Lettuce, cos or romaine, raw.

Which has more calories, Lettuce, cos or romaine, raw or Figs, dried, uncooked?

Figs, dried, uncooked has more calories at 249 kcal per 100g, compared to 17 kcal for Lettuce, cos or romaine, raw.

Is Lettuce, cos or romaine, raw healthier than Figs, dried, uncooked?

Based on vitamin and mineral density, Figs, dried, uncooked scores higher in more nutrients per 100g. However, the "healthier" choice depends on your specific nutritional needs.

Lettuce vs Figs

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

Figs, dried, uncooked is higher in more vitamins & minerals

Calories (kcal)

Lettuce 17

Figs 249

Protein (g)

Lettuce 1.24

Figs 3.30

Carbs (g)

Lettuce 3.24

Figs 63.9

Fat (g)

Lettuce 0.260

Figs 0.920

Fiber (g)

Lettuce 1.80

Figs 9.80

Quick answers

Which has more protein?

Figs, dried, uncooked — 3.30g vs 1.24g per 100g.

Which has fewer calories?

Lettuce, cos or romaine, raw — 17 vs 249 kcal per 100g.

Which is more nutrient-dense?

Figs, dried, uncooked 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	Figs	Diff
Energy
Energy	17 kcal	249 kcal	-93%
Macronutrients
Water	94.7 g	30.0 g	+216%
Protein	1.24 g	3.30 g	-62%
Total lipid (fat)	0.260 g	0.920 g	-72%
Carbohydrate, by difference	3.24 g	63.9 g	-95%
Fiber, total dietary	1.80 g	9.80 g	-82%
Sugars, Total	1.19 g	47.9 g	-98%
Vitamins
Vitamin C, total ascorbic acid	4.60 mg	1.20 mg	+283%
Thiamin (Vitamin B1)	0.079 mg	0.085 mg	-7%
Riboflavin (Vitamin B2)	0.072 mg	0.082 mg	-12%
Niacin (Vitamin B3)	0.323 mg	0.619 mg	-48%
Pantothenic acid (Vitamin B5)	0.145 mg	0.434 mg	-67%
Vitamin B-6 — Pyridoxine	0.078 mg	0.106 mg	-26%
Biotin (Vitamin B7)	50.0 ug	9.00 ug	+456%
Vitamin A, RAE	436 ug	0 ug
Carotene, beta	5230 ug	6.00 ug	+87067%
Carotene, alpha	0 ug	0 ug	=
Vitamin E (alpha-tocopherol)	0.140 mg	0.360 mg	-61%
Minerals
Calcium, Ca	35.0 mg	162 mg	-78%
Iron, Fe	0.950 mg	2.03 mg	-53%
Magnesium, Mg	13.7 mg	67.6 mg	-80%
Phosphorus, P	30.0 mg	67.0 mg	-55%
Potassium, K	253 mg	680 mg	-63%
Sodium, Na	—	10.0 mg
Zinc, Zn	0.250 mg	0.660 mg	-62%
Copper, Cu	0.048 mg	0.287 mg	-83%
Manganese, Mn	0.127 mg	0.510 mg	-75%
Selenium, Se	0.400 ug	0.600 ug	-33%
Other Nutrients
Energy (Atwater General Factors)	20 kcal	277 kcal	-93%
Energy (Atwater Specific Factors)	17 kcal	249 kcal	-93%
Energy	70.0 kj	1040 kj	-93%
Nitrogen	0.200 g	0.530 g	-62%
Ash	0.550 g	1.86 g	-70%
Carbohydrate, by summation	3.00 g	62.8 g	-95%
Fiber, soluble	0.100 g	1.50 g	-93%
Fiber, insoluble	1.70 g	8.30 g	-80%
Sucrose	0 g	0.070 g	-100%
Glucose	0.390 g	24.8 g	-98%
Fructose	0.800 g	22.9 g	-97%
Lactose	0 g	0 g	=
Maltose	0 g	0 g	=
Galactose	0 g	0.130 g	-100%
Starch	0 g	5.07 g	-100%
Betaine	0.100 mg	0.800 mg	-88%
Beta-carotene (Provitamin A)	0 ug	0 ug	=
Beta-cryptoxanthin (Provitamin A)	0 ug	0 ug	=
Lycopene	2310 ug	32.0 ug	+7119%
Phytoene	0 ug	—
Phytofluene	0 ug	—
Vitamin E — Beta-Tocopherol (β-Tocopherol)	0 mg	0.010 mg	-100%
Vitamin E — Gamma-Tocopherol (γ-Tocopherol)	0.320 mg	0.370 mg	-14%
Vitamin E — Delta-Tocopherol (δ-Tocopherol)	0.010 mg	0.010 mg	=
Vitamin E — Alpha-Tocotrienol (α-Tocotrienol)	0.030 mg	0.020 mg	+50%
Vitamin E — Beta-Tocotrienol (β-Tocotrienol)	0 mg	0 mg	=
Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol)	0 mg	0 mg	=
Vitamin E — Delta-Tocotrienol (δ-Tocotrienol)	0 mg	0 mg	=
Vitamin K1 — Phylloquinone	102 ug	15.6 ug	+554%
Vitamin K (Dihydrophylloquinone — K1 reduced form)	0 ug	0 ug	=
Folate, food (Vitamin B9)	40.0 ug	—
Tryptophan (EAA)	0.011 g	0.019 g	-42%
Threonine (EAA)	0.044 g	0.078 g	-44%
Isoleucine (EAA, BCAA)	0.045 g	0.082 g	-45%
Leucine (EAA, BCAA)	0.076 g	0.116 g	-34%
Lysine (EAA)	0.064 g	0.081 g	-21%
Methionine (EAA)	0.014 g	0.031 g	-55%
Cystine (conditionally essential)	0.006 g	0.033 g	-82%
Phenylalanine (EAA)	0.066 g	0.069 g	-4%
Tyrosine (conditionally essential)	0.024 g	0.037 g	-35%
Valine (EAA, BCAA)	0.055 g	0.113 g	-51%
Arginine (conditionally essential)	0.054 g	0.070 g	-23%
Histidine (EAA)	0.021 g	0.034 g	-38%
Alanine	0.056 g	0.123 g	-54%
Aspartic acid	0.140 g	0.618 g	-77%
Glutamic acid	0.179 g	0.271 g	-34%
Glycine (conditionally essential)	0.049 g	0.098 g	-50%
Proline (conditionally essential)	0.045 g	0.556 g	-92%
Serine	0.050 g	0.119 g	-58%
Daidzein	0 mg	0 mg	=
Genistein	0 mg	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	0.400 mg	-100%
Choline from phosphatidylcholine	0.700 mg	2.60 mg	-73%
Choline from phosphocholine	1.60 mg	0.100 mg	+1500%
Choline from sphingomyelin	0 mg	0 mg	=
Free Choline	7.60 mg	13.0 mg	-42%
Total Choline	9.90 mg	16.0 mg	-38%
Isoflavones
Total isoflavones	0 mg	0.010 mg	-100%

* 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 Figs, dried, uncooked nutrition facts Compare other foods →

Dig deeper — biggest differences

Carotene, beta +87067% in Lettuce, cos or romaine, raw Biotin (Vitamin B7) +456% in Lettuce, cos or romaine, raw Vitamin C, total ascorbic acid +283% in Lettuce, cos or romaine, raw Copper, Cu -83% in Lettuce, cos or romaine, raw

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