Broccoli vs Lettuce, cos or romaine
Side-by-side nutrition comparison per serving. See which fits your goals better.
Quick Verdict
Best for weight loss
Lettuce, cos or romaine
Best for muscle gain
Broccoli
Best for low-carb
Lettuce, cos or romaine
Macro Comparison
Broccoli: 100g (100g) | Lettuce, cos or romaine: 100g (100g)
31
Broccoli
17
Lettuce, cos or romaine
2.57g
Broccoli
1.23g
Lettuce, cos or romaine
6.27g
Broccoli
3.29g
Lettuce, cos or romaine
0.34g
Broccoli
0.3g
Lettuce, cos or romaine
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
33%
Broccoli
29%
Lettuce, cos or romaine
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| Nutrient | Broccoli | Lettuce, cos or romaine |
|---|---|---|
| Calories | 31 | 17 |
| Protein | 2.6g | 1.2g |
| Carbs | 6.3g | 3.3g |
| Fat | 0.3g | 0.3g |
| Fiber | 2.4g | 2.1g |
| Sugar | — | 1.19g |
| Sodium | 36mg | 8mg |
| Cholesterol | — | 0mg |
| Saturated Fat | 0.04g | 0.04g |
| Potassium | 303mg | 247mg |
| Vitamin A | 8mcg | 436mcg |
| Vitamin C | 91.3mg | 4mg |
| Calcium | 46mg | 33mg |
| Iron | 0.69mg | 0.97mg |
Which Should You Choose?
For weight loss
Choose Lettuce, cos or romaine. With 17 calories and 1.23g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose Broccoli. Broccoli delivers 2.57g protein per serving — 1.3g more than Lettuce, cos or romaine.
For low-carb diets
Choose Lettuce, cos or romaine with 3.29g carbs per serving.
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Take the free quizCommon Questions
Is Broccoli or Lettuce, cos or romaine better for weight loss?
For weight loss, Lettuce, cos or romaine is the better choice. Broccoli has 31 calories and 2.57g protein per serving, while Lettuce, cos or romaine has 17 calories and 1.23g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Broccoli or Lettuce, cos or romaine?
Broccoli has more protein per serving. Broccoli provides 2.57g and Lettuce, cos or romaine provides 1.23g of protein.
Can I eat both broccoli and lettuce, cos or romaine together?
Yes! Combining broccoli and lettuce, cos or romaine gives you 48 calories and 3.8g protein. This combination can work well as part of a balanced meal.