Romaine lettuce, raw vs Creamed spinach

Romaine lettuce, rawCreamed spinach
Same weightSame caloriesOne serving

In short

For the same 100 calories you eat 476 g of romaine lettuce, raw or 111 g of creamed spinach. 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 (7.3×), folate (3.6×), fiber (6.4×), thiamin (5.1×) and 13 more. More in creamed spinach: saturated fat (20×), sodium (4.6×), total fat, vitamin E (2.6×) and 2 more. Everything else is within 4% of a day's needs.

Calories, and where they come from

Romaine lettuce, raw100 cal

476 g · 4.7 g protein · 19.3 g carbs (5.7 g sugars) · 0.33 g fat

Creamed spinach100 cal

111 g · 2.7 g protein · 6.8 g carbs (0.84 g sugars) · 6.8 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 calories 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 A2,076 µg · 286 µg
    231%32%
  • Folate238 µg · 66.7 µg
    60%17%
  • Fiber8.6 g · 1.3 g
    31%5%
  • Thiamin (B1)0.3 mg · 0.059 mg
    25%5%
  • Copper0.23 mg · 0.066 mg
    26%7%
  • Potassium1,238 mg · 378 mg
    26%8%
  • Saturated fatlimit0.19 g · 3.7 g
    1%18%
  • Sodiumlimit110 mg · 500 mg
    5%22%
  • Vitamin K397 µg · 379 µg
    331%316%
  • Riboflavin (B2)0.34 mg · 0.18 mg
    26%14%
  • Niacin (B3)1.8 mg · 0.39 mg
    11%2%
  • Total fat0.33 g · 6.8 g
    <1%9%
  • Vitamin B60.3 mg · 0.16 mg
    18%10%
  • Zinc1.2 mg · 0.37 mg
    11%3%
  • Vitamin E0.67 mg · 1.8 mg
    4%12%
  • Cholesterollimit0 mg · 17.8 mg
    0%6%
  • Vitamin C21.9 mg · 16.8 mg
    24%19%
  • Calcium133 mg · 64.4 mg
    10%5%
  • Choline47.1 mg · 18 mg
    9%3%
  • Phosphorus110 mg · 43.3 mg
    9%3%
  • Carbohydrates19.3 g · 6.8 g
    7%2%
  • Magnesium57.1 mg · 74.4 mg
    14%18%
  • Protein4.7 g · 2.7 g
    9%5%

Show as: bars · dots

Where they are alike

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

  • Iron1.3 mg · 0.84 mg7%·5%
  • Selenium1.9 µg · 0.67 µg3%·1%
  • Vitamin D0 µg · 0.33 µg0%·2%
  • Vitamin B120 µg · 0 µg0%·0%

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
Romaine lettuce, raw vs Creamed spinach: nutrition compared | MyFoodAnalysis