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.
Detailed nutritional comparison of cashews and romaine lettuce is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Cashews src
Image of Romaine Lettuce src

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 12:21:67 and for romaine lettuce, 23:64:13 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cashews Romaine Lettuce
Protein 12% 23%
Carbohydrates 21% 64%
Fat 67% 13%
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 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 Cashews or Romaine Lettuce .

Note: The specific food items compared are: Cashews (Nuts, cashew nuts, raw) and Romaine Lettuce (Lettuce, cos or romaine, raw) .

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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.