Almonds vs. Romaine Lettuce
Nutrition comparison of Almonds and Romaine Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almonds
versus
romaine lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almonds and romaine lettuce:
- Both romaine lettuce and almonds are high in dietary fiber and potassium.
- Almond has more thiamin, riboflavin, niacin and pantothenic acid, however, romaine lettuce contains more folate.
- Almond is an excellent source of Vitamin E, calcium, iron and protein.
- Romaine lettuce has 5.5 times less carbohydrates than almond.
- Romaine lettuce has signficantly less saturated fat than almond.
- Romaine lettuce is a great source of Vitamin K.
- Romaine lettuce is an excellent source of Vitamin A.
USDA sources for nutritional information: Almonds (Nuts, almonds) and Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond is high in calories and romaine lettuce has 97% less calories than almond - romaine lettuce has 17 calories per 100 grams and almond has 579 calories.
For macronutrient ratios, almonds is lighter in protein, much lighter in carbs and much heavier in fat compared to romaine lettuce per calorie. Almonds has a macronutrient ratio of 14:14:73 and for romaine lettuce, 26:65:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almonds | Romaine Lettuce | |
|---|---|---|
| Protein | 14% | 26% |
| Carbohydrates | 14% | 65% |
| Fat | 73% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Romaine lettuce has 5.5 times less carbohydrates than almond - romaine lettuce has 3.3g of total carbs per 100 grams and almond has 21.6g of carbohydrates.
dietary fiber
Both romaine lettuce and almonds are high in dietary fiber. Almond has 495% more dietary fiber than romaine lettuce - romaine lettuce has 2.1g of dietary fiber per 100 grams and almond has 12.5g of dietary fiber.
sugar
Romaine lettuce and almonds contain similar amounts of sugar - romaine lettuce has 1.2g of sugar per 100 grams and almond has 4.4g of sugar.
Protein
protein
Almond is an excellent source of protein and it has 16 times more protein than romaine lettuce - romaine lettuce has 1.2g of protein per 100 grams and almond has 21.2g of protein.
Fat
saturated fat
Romaine lettuce has signficantly less saturated fat than almond - romaine lettuce has 0.04g of saturated fat per 100 grams and almond has 3.8g of saturated fat.
trans fat
Both almonds and romaine lettuce are low in trans fat - almond has 0.02g of trans fat per 100 grams and romaine lettuce does not contain significant amounts.
Vitamins
Vitamin C
Romaine lettuce has more Vitamin C than almond - romaine lettuce has 4mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Romaine lettuce is an excellent source of Vitamin A and it has more Vitamin A than almond - romaine lettuce has 436ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 196 times more Vitamin E than romaine lettuce - romaine lettuce has 0.13mg of Vitamin E per 100 grams and almond has 25.6mg of Vitamin E.
Vitamin K
Romaine lettuce is a great source of Vitamin K and it has more Vitamin K than almond - romaine lettuce has 102.5ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more thiamin, riboflavin, niacin and pantothenic acid, however, romaine lettuce contains more folate. Both almonds and romaine lettuce contain significant amounts of Vitamin B6.
| Almonds | Romaine Lettuce | |
|---|---|---|
| Thiamin | 0.205 MG | 0.072 MG |
| Riboflavin | 1.138 MG | 0.067 MG |
| Niacin | 3.618 MG | 0.313 MG |
| Pantothenic acid | 0.471 MG | 0.142 MG |
| Vitamin B6 | 0.137 MG | 0.074 MG |
| Folate | 44 UG | 136 UG |
Minerals
calcium
Almond is an excellent source of calcium and it has 715% more calcium than romaine lettuce - romaine lettuce has 33mg of calcium per 100 grams and almond has 269mg of calcium.
iron
Almond is an excellent source of iron and it has 282% more iron than romaine lettuce - romaine lettuce has 0.97mg of iron per 100 grams and almond has 3.7mg of iron.
potassium
Both romaine lettuce and almonds are high in potassium. Almond has 197% more potassium than romaine lettuce - romaine lettuce has 247mg of potassium per 100 grams and almond has 733mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, almond has more isorhamnetin and kaempferol than romaine lettuce per 100 grams, however, romaine lettuce contains more quercetin than almond per 100 grams.
| Almonds | Romaine Lettuce | |
|---|---|---|
| isorhamnetin | 2.64 mg | ~ |
| kaempferol | 0.39 mg | 0.02 mg |
| Quercetin | 0.36 mg | 2.2 mg |
| luteolin | ~ | 0.05 mg |
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Almonds | Romaine Lettuce | |
|---|---|---|
| beta-carotene | 1 UG | 5226 UG |
| lutein + zeaxanthin | 1 UG | 2312 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, romaine lettuce has more alpha linoleic acid (ALA) than almond per 100 grams.
| Almonds | Romaine Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.113 G |
| Total | 0.003 G | 0.113 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than romaine lettuce per 100 grams.
| Almonds | Romaine Lettuce | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 12.324 G | 0.047 G |
| Total | 12.326 G | 0.047 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Almonds (Nuts, almonds) and Romaine Lettuce (Lettuce, cos or romaine, raw) .
Almonds g
()
|
Daily Values (%) |
Romaine Lettuce g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does romaine lettuce or almonds contain more calories in 100 grams?Almond is high in calories and romaine lettuce has 100% less calories than almond - romaine lettuce has 17 calories in 100g and almond has 579 calories.
Does romaine lettuce or almonds have more carbohydrates?
By weight, romaine lettuce has 5.5 times fewer carbohydrates than almond - romaine lettuce has 3.3g of carbs for 100g and almond has 21.6g of carbohydrates.
Does romaine lettuce or almonds contain more calcium?
Almond is a rich source of calcium and it has 720% more calcium than romaine lettuce - romaine lettuce has 33mg of calcium in 100 grams and almond has 269mg of calcium.
Does romaine lettuce or almonds contain more iron?
Almond is an abundant source of iron and it has 280% more iron than romaine lettuce - romaine lettuce has 0.97mg of iron in 100 grams and almond has 3.7mg of iron.
Does romaine lettuce or almonds contain more potassium?
Both romaine lettuce and almonds are high in potassium. Almond has 200% more potassium than romaine lettuce - romaine lettuce has 247mg of potassium in 100 grams and almond has 733mg of potassium.