Cashews vs. Romaine Lettuce
Nutrition comparison of Cashews and Romaine Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cashews
versus
romaine lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cashews and romaine lettuce:
- Both romaine lettuce and cashews are high in dietary fiber and potassium.
- Cashew has more thiamin, niacin, pantothenic acid and Vitamin B6, however, romaine lettuce contains more folate.
- Cashew is an excellent source of iron and protein.
- Romaine lettuce has 3.9 times less sugar than cashew.
- Romaine lettuce is a great source of Vitamin K.
- Romaine lettuce is an excellent source of Vitamin A.
USDA sources for nutritional information: Cashews (Nuts, cashew nuts, raw) and Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cashew is high in calories and romaine lettuce has 97% less calories than cashew - romaine lettuce has 17 calories per 100 grams and cashew has 553 calories.
For macronutrient ratios, cashews is lighter in protein, much lighter in carbs and much heavier in fat compared to romaine lettuce per calorie. Cashews has a macronutrient ratio of 13:21:67 and for romaine lettuce, 26:65:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cashews | Romaine Lettuce | |
|---|---|---|
| Protein | 13% | 26% |
| Carbohydrates | 21% | 65% |
| Fat | 67% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Cashew is high in carbohydrates and romaine lettuce has 89% less carbohydrates than cashew - romaine lettuce has 3.3g of total carbs per 100 grams and cashew has 30.2g of carbohydrates.
dietary fiber
Both romaine lettuce and cashews are high in dietary fiber. Cashew has 57% more dietary fiber than romaine lettuce - romaine lettuce has 2.1g of dietary fiber per 100 grams and cashew has 3.3g of dietary fiber.
sugar
Romaine lettuce has 3.9 times less sugar than cashew - romaine lettuce has 1.2g of sugar per 100 grams and cashew has 5.9g of sugar.
Protein
protein
Cashew is an excellent source of protein and it has 13 times more protein than romaine lettuce - romaine lettuce has 1.2g of protein per 100 grams and cashew has 18.2g of protein.
Fat
saturated fat
Cashew is high in saturated fat and romaine lettuce has 99% less saturated fat than cashew - romaine lettuce has 0.04g of saturated fat per 100 grams and cashew has 7.8g of saturated fat.
Vitamins
Vitamin C
Romaine lettuce has 700% more Vitamin C than cashew - romaine lettuce has 4mg of Vitamin C per 100 grams and cashew has 0.5mg of Vitamin C.
Vitamin A
Romaine lettuce is an excellent source of Vitamin A and it has more Vitamin A than cashew - romaine lettuce has 436ug of Vitamin A per 100 grams and cashew does not contain significant amounts.
Vitamin E
Romaine lettuce and cashews contain similar amounts of Vitamin E - romaine lettuce has 0.13mg of Vitamin E per 100 grams and cashew has 0.9mg of Vitamin E.
Vitamin K
Romaine lettuce is a great source of Vitamin K and it has 201% more Vitamin K than cashew - romaine lettuce has 102.5ug of Vitamin K per 100 grams and cashew has 34.1ug of Vitamin K.
The B Vitamins
Cashew has more thiamin, niacin, pantothenic acid and Vitamin B6, however, romaine lettuce contains more folate. Both cashews and romaine lettuce contain significant amounts of riboflavin.
| Cashews | Romaine Lettuce | |
|---|---|---|
| Thiamin | 0.423 MG | 0.072 MG |
| Riboflavin | 0.058 MG | 0.067 MG |
| Niacin | 1.062 MG | 0.313 MG |
| Pantothenic acid | 0.864 MG | 0.142 MG |
| Vitamin B6 | 0.417 MG | 0.074 MG |
| Folate | 25 UG | 136 UG |
Minerals
calcium
Romaine lettuce and cashews contain similar amounts of calcium - romaine lettuce has 33mg of calcium per 100 grams and cashew has 37mg of calcium.
iron
Cashew is an excellent source of iron and it has 589% more iron than romaine lettuce - romaine lettuce has 0.97mg of iron per 100 grams and cashew has 6.7mg of iron.
potassium
Both romaine lettuce and cashews are high in potassium. Cashew has 167% more potassium than romaine lettuce - romaine lettuce has 247mg of potassium per 100 grams and cashew has 660mg of potassium.
Antioxidants and Phytonutrients
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,
| Cashews | Romaine Lettuce | |
|---|---|---|
| lutein + zeaxanthin | 22 UG | 2312 UG |
| beta-carotene | ~ | 5226 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cashews and romaine lettuce contain significant amounts of alpha linoleic acid (ALA).
| Cashews | Romaine Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.062 G | 0.113 G |
| Total | 0.062 G | 0.113 G |
omega 6s
Comparing omega-6 fatty acids, cashew has more linoleic acid than romaine lettuce per 100 grams.
| Cashews | Romaine Lettuce | |
|---|---|---|
| other omega 6 | 0.266 G | ~ |
| linoleic acid | 7.782 G | 0.047 G |
| Total | 8.048 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: Cashews (Nuts, cashew nuts, raw) and Romaine Lettuce (Lettuce, cos or romaine, raw) .
Cashews 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 cashews contain more calories in 100 grams?Cashew is high in calories and romaine lettuce has 100% less calories than cashew - romaine lettuce has 17 calories in 100g and cashew has 553 calories.
Does romaine lettuce or cashews have more carbohydrates?
By weight, cashew is high in carbohydrates and romaine lettuce has 90% fewer carbohydrates than cashew - romaine lettuce has 3.3g of carbs for 100g and cashew has 30.2g of carbohydrates.
Does romaine lettuce or cashews contain more iron?
Cashew is an abundant source of iron and it has 590% more iron than romaine lettuce - romaine lettuce has 0.97mg of iron in 100 grams and cashew has 6.7mg of iron.
Does romaine lettuce or cashews contain more potassium?
Both romaine lettuce and cashews are high in potassium. Cashew has 170% more potassium than romaine lettuce - romaine lettuce has 247mg of potassium in 100 grams and cashew has 660mg of potassium.