Peanuts vs. Romaine Lettuce
Nutrition comparison of Peanuts and Romaine Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanuts
versus
romaine lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanuts and romaine lettuce:
- Both romaine lettuce and peanuts are high in dietary fiber and potassium.
- Peanut has more riboflavin, niacin, pantothenic acid and Vitamin B6.
- Peanut is a great source of calcium.
- Peanut is an excellent source of protein.
- Romaine lettuce has 5.4 times less carbohydrates than peanut.
- Romaine lettuce is a great source of Vitamin K.
- Romaine lettuce is an excellent source of Vitamin A.
USDA sources for nutritional information: Peanuts (Peanuts, all types, dry-roasted, without salt) and Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Peanut is high in calories and romaine lettuce has 97% less calories than peanut - romaine lettuce has 17 calories per 100 grams and peanut has 587 calories.
For macronutrient ratios, peanuts is lighter in protein, much lighter in carbs and much heavier in fat compared to romaine lettuce per calorie. Peanuts has a macronutrient ratio of 16:14:71 and for romaine lettuce, 23:64:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanuts | Romaine Lettuce | |
|---|---|---|
| Protein | 16% | 23% |
| Carbohydrates | 14% | 64% |
| Fat | 71% | 13% |
| Alcohol | ~ | ~ |
carbohydrates
Romaine lettuce has 5.4 times less carbohydrates than peanut - romaine lettuce has 3.3g of total carbs per 100 grams and peanut has 21.3g of carbohydrates.
dietary fiber
Both romaine lettuce and peanuts are high in dietary fiber. Peanut has 300% more dietary fiber than romaine lettuce - romaine lettuce has 2.1g of dietary fiber per 100 grams and peanut has 8.4g of dietary fiber.
sugar
Romaine lettuce and peanuts contain similar amounts of sugar - romaine lettuce has 1.2g of sugar per 100 grams and peanut has 4.9g of sugar.
Protein
protein
Peanut is an excellent source of protein and it has 18 times more protein than romaine lettuce - romaine lettuce has 1.2g of protein per 100 grams and peanut has 24.4g of protein.
Fat
saturated fat
Peanut is high in saturated fat and romaine lettuce has 99% less saturated fat than peanut - romaine lettuce has 0.04g of saturated fat per 100 grams and peanut has 7.7g of saturated fat.
trans fat
Both peanuts and romaine lettuce are low in trans fat - peanut has 0.03g of trans fat per 100 grams and romaine lettuce does not contain significant amounts.
Vitamins
Vitamin C
Romaine lettuce has more Vitamin C than peanut - romaine lettuce has 4mg of Vitamin C per 100 grams and peanut does not contain significant amounts.
Vitamin A
Romaine lettuce is an excellent source of Vitamin A and it has more Vitamin A than peanut - romaine lettuce has 436ug of Vitamin A per 100 grams and peanut does not contain significant amounts.
Vitamin E
Peanut has 36 times more Vitamin E than romaine lettuce - romaine lettuce has 0.13mg of Vitamin E per 100 grams and peanut has 4.9mg of Vitamin E.
Vitamin K
Romaine lettuce is a great source of Vitamin K and it has more Vitamin K than peanut - romaine lettuce has 102.5ug of Vitamin K per 100 grams and peanut does not contain significant amounts.
The B Vitamins
Peanut has more riboflavin, niacin, pantothenic acid and Vitamin B6. Both peanuts and romaine lettuce contain significant amounts of thiamin and folate.
| Peanuts | Romaine Lettuce | |
|---|---|---|
| Thiamin | 0.152 MG | 0.072 MG |
| Riboflavin | 0.197 MG | 0.067 MG |
| Niacin | 14.355 MG | 0.313 MG |
| Pantothenic acid | 1.011 MG | 0.142 MG |
| Vitamin B6 | 0.466 MG | 0.074 MG |
| Folate | 97 UG | 136 UG |
Minerals
calcium
Peanut is a great source of calcium and it has 76% more calcium than romaine lettuce - romaine lettuce has 33mg of calcium per 100 grams and peanut has 58mg of calcium.
iron
Peanut has 63% more iron than romaine lettuce - romaine lettuce has 0.97mg of iron per 100 grams and peanut has 1.6mg of iron.
potassium
Both romaine lettuce and peanuts are high in potassium. Peanut has 157% more potassium than romaine lettuce - romaine lettuce has 247mg of potassium per 100 grams and peanut has 634mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, romaine lettuce has more alpha linoleic acid (ALA) than peanut per 100 grams.
| Peanuts | Romaine Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.026 G | 0.113 G |
| Total | 0.026 G | 0.113 G |
omega 6s
Comparing omega-6 fatty acids, peanut has more linoleic acid than romaine lettuce per 100 grams.
| Peanuts | Romaine Lettuce | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 9.715 G | 0.047 G |
| Total | 9.719 G | 0.047 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Peanuts or Romaine Lettuce .
Note: The specific food items compared are: Peanuts (Peanuts, all types, dry-roasted, without salt) and Romaine Lettuce (Lettuce, cos or romaine, raw) .
Peanuts g
()
|
Daily Values (%) |
Romaine Lettuce g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
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| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does romaine lettuce or peanuts contain more calories in 100 grams?Peanut is high in calories and romaine lettuce has 100% less calories than peanut - romaine lettuce has 17 calories in 100g and peanut has 587 calories.
Does romaine lettuce or peanuts have more carbohydrates?
By weight, romaine lettuce has 5.4 times fewer carbohydrates than peanut - romaine lettuce has 3.3g of carbs for 100g and peanut has 21.3g of carbohydrates.
Does romaine lettuce or peanuts contain more potassium?
Both romaine lettuce and peanuts are high in potassium. Peanut has 160% more potassium than romaine lettuce - romaine lettuce has 247mg of potassium in 100 grams and peanut has 634mg of potassium.