Romaine lettuce, raw vs Creamed spinach

Romaine lettuce, rawCreamed spinach
Same weightSame caloriesOne serving

In short

Gram for gram, there are 4.3 times as many calories in creamed spinach as in romaine lettuce, raw (90 vs 21 in 100 g). Most of the calories in romaine lettuce, raw come from carbohydrate. Most of those in creamed spinach come from fat.

More in romaine lettuce, raw: vitamin A. More in creamed spinach: vitamin K (4.1×), sodium (20×), saturated fat, magnesium (5.6×) and 6 more. Everything else is within 4% of a day's needs.

Calories, and where they come from

Romaine lettuce, raw21 cal

0.98 g protein · 4.1 g carbs (1.2 g sugars) · 0.07 g fat

Creamed spinach90 cal

2.4 g protein · 6.1 g carbs (0.76 g sugars) · 6.1 g fat

Share of the calories fromproteincarbsfat

Where they differ

Bar length is the share of a day's needs (FDA Daily Value) in 100 g of each. Every row uses the same scale, so a short difference in length is a small difference. Color says which food, never which is better.

0%150%300%
  • Vitamin K83.4 µg · 341 µg
    70%285%
  • Vitamin A436 µg · 257 µg
    48%29%
  • Sodiumlimit23 mg · 450 mg
    1%20%
  • Saturated fatlimit0.039 g · 3.3 g
    <1%16%
  • Magnesium12 mg · 67 mg
    3%16%
  • Vitamin C4.6 mg · 15.1 mg
    5%17%
  • Vitamin E0.14 mg · 1.6 mg
    1%11%
  • Total fat0.07 g · 6.1 g
    <1%8%
  • Riboflavin (B2)0.072 mg · 0.16 mg
    6%12%
  • Cholesterollimit0 mg · 16 mg
    0%5%
  • Vitamin B60.063 mg · 0.15 mg
    4%9%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in 100 g of each.

  • Protein0.98 g · 2.4 g2%·5%
  • Carbohydrates4.1 g · 6.1 g1%·2%
  • Fiber1.8 g · 1.2 g6%·4%
  • Potassium260 mg · 340 mg6%·7%
  • Calcium28 mg · 58 mg2%·4%
  • Iron0.27 mg · 0.76 mg2%·4%
  • Phosphorus23 mg · 39 mg2%·3%
  • Zinc0.25 mg · 0.33 mg2%·3%
  • Copper0.049 mg · 0.059 mg5%·7%
  • Selenium0.4 µg · 0.6 µg1%·1%
  • Vitamin D0 µg · 0.3 µg0%·2%
  • Thiamin (B1)0.063 mg · 0.053 mg5%·4%
  • Niacin (B3)0.37 mg · 0.35 mg2%·2%
  • Folate50 µg · 60 µg13%·15%
  • Vitamin B120 µg · 0 µg0%·0%
  • Choline9.9 mg · 16.2 mg2%·3%

From USDA FoodData Central: Romaine lettuce, raw (Survey (FNDDS) 2709590), Creamed spinach (Survey (FNDDS) 2709628). Daily Values are the FDA's for adults and children 4 years and older. Missing values are never shown as zero. For exploring the data, not dietary advice.

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Compare Romaine lettuce, raw withSpinach, rawSpinach, cookedFresh spinach, cooked with oilFrozen spinach, cooked with oil