Walnut vs. Romaine Lettuce
Nutrition comparison of Walnut and Romaine Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
walnut
versus
romaine lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in walnut and romaine lettuce:
- Both romaine lettuce and walnut are high in dietary fiber and potassium.
- Romaine lettuce has 3.1 times less carbohydrates than walnut.
- Romaine lettuce is a great source of Vitamin K.
- Romaine lettuce is an excellent source of Vitamin A.
- Walnut has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
- Walnut is a great source of iron.
- Walnut is an excellent source of calcium and protein.
USDA sources for nutritional information: Walnut (Nuts, walnuts, english) and Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Walnut is high in calories and romaine lettuce has 97% less calories than walnut - romaine lettuce has 17 calories per 100 grams and walnut has 654 calories.
For macronutrient ratios, walnut is lighter in protein, much lighter in carbs and much heavier in fat compared to romaine lettuce per calorie. Walnut has a macronutrient ratio of 9:8:84 and for romaine lettuce, 26:65:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Walnut | Romaine Lettuce | |
|---|---|---|
| Protein | 9% | 26% |
| Carbohydrates | 8% | 65% |
| Fat | 84% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Romaine lettuce has 3.1 times less carbohydrates than walnut - romaine lettuce has 3.3g of total carbs per 100 grams and walnut has 13.7g of carbohydrates.
dietary fiber
Both romaine lettuce and walnut are high in dietary fiber. Walnut has 219% more dietary fiber than romaine lettuce - romaine lettuce has 2.1g of dietary fiber per 100 grams and walnut has 6.7g of dietary fiber.
sugar
Romaine lettuce and walnut contain similar amounts of sugar - romaine lettuce has 1.2g of sugar per 100 grams and walnut has 2.6g of sugar.
Protein
protein
Walnut is an excellent source of protein and it has 11 times more protein than romaine lettuce - romaine lettuce has 1.2g of protein per 100 grams and walnut has 15.2g of protein.
Fat
saturated fat
Walnut is high in saturated fat and romaine lettuce has 99% less saturated fat than walnut - romaine lettuce has 0.04g of saturated fat per 100 grams and walnut has 6.1g of saturated fat.
Vitamins
Vitamin C
Romaine lettuce has 208% more Vitamin C than walnut - romaine lettuce has 4mg of Vitamin C per 100 grams and walnut has 1.3mg of Vitamin C.
Vitamin A
Romaine lettuce is an excellent source of Vitamin A and it has 435 times more Vitamin A than walnut - romaine lettuce has 436ug of Vitamin A per 100 grams and walnut has 1ug of Vitamin A.
Vitamin E
Romaine lettuce and walnut contain similar amounts of Vitamin E - romaine lettuce has 0.13mg of Vitamin E per 100 grams and walnut has 0.7mg of Vitamin E.
Vitamin K
Romaine lettuce is a great source of Vitamin K and it has 36 times more Vitamin K than walnut - romaine lettuce has 102.5ug of Vitamin K per 100 grams and walnut has 2.7ug of Vitamin K.
The B Vitamins
Walnut has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both walnut and romaine lettuce contain significant amounts of folate.
| Walnut | Romaine Lettuce | |
|---|---|---|
| Thiamin | 0.341 MG | 0.072 MG |
| Riboflavin | 0.15 MG | 0.067 MG |
| Niacin | 1.125 MG | 0.313 MG |
| Pantothenic acid | 0.57 MG | 0.142 MG |
| Vitamin B6 | 0.537 MG | 0.074 MG |
| Folate | 98 UG | 136 UG |
Minerals
calcium
Walnut is an excellent source of calcium and it has 197% more calcium than romaine lettuce - romaine lettuce has 33mg of calcium per 100 grams and walnut has 98mg of calcium.
iron
Walnut is a great source of iron and it has 200% more iron than romaine lettuce - romaine lettuce has 0.97mg of iron per 100 grams and walnut has 2.9mg of iron.
potassium
Both romaine lettuce and walnut are high in potassium. Walnut has 79% more potassium than romaine lettuce - romaine lettuce has 247mg of potassium per 100 grams and walnut has 441mg 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,
| Walnut | Romaine Lettuce | |
|---|---|---|
| beta-carotene | 12 UG | 5226 UG |
| lutein + zeaxanthin | 9 UG | 2312 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than romaine lettuce per 100 grams.
| Walnut | Romaine Lettuce | |
|---|---|---|
| alpha linoleic acid | 9.08 G | 0.113 G |
| Total | 9.08 G | 0.113 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than romaine lettuce per 100 grams.
| Walnut | Romaine Lettuce | |
|---|---|---|
| other omega 6 | 0.063 G | ~ |
| linoleic acid | 38.093 G | 0.047 G |
| Total | 38.156 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: Walnut (Nuts, walnuts, english) and Romaine Lettuce (Lettuce, cos or romaine, raw) .
Walnut 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 walnut contain more calories in 100 grams?Walnut is high in calories and romaine lettuce has 100% less calories than walnut - romaine lettuce has 17 calories in 100g and walnut has 654 calories.
Does romaine lettuce or walnut have more carbohydrates?
By weight, romaine lettuce has 3.1 times fewer carbohydrates than walnut - romaine lettuce has 3.3g of carbs for 100g and walnut has 13.7g of carbohydrates.
Does romaine lettuce or walnut contain more calcium?
Walnut is a rich source of calcium and it has 200% more calcium than romaine lettuce - romaine lettuce has 33mg of calcium in 100 grams and walnut has 98mg of calcium.
Does romaine lettuce or walnut contain more potassium?
Both romaine lettuce and walnut are high in potassium. Walnut has 80% more potassium than romaine lettuce - romaine lettuce has 247mg of potassium in 100 grams and walnut has 441mg of potassium.