Romaine lettuce, raw vs Creamed spinach
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
476 g · 4.7 g protein · 19.3 g carbs (5.7 g sugars) · 0.33 g fat
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
Each dot 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 gap is a small difference. Color says which food, never which is better.
- Vitamin A231% vs 32%
2,076 µg vs 286 µg
- Folate60% vs 17%
238 µg vs 66.7 µg
- Fiber31% vs 5%
8.6 g vs 1.3 g
- Thiamin (B1)25% vs 5%
0.3 mg vs 0.059 mg
- Copper26% vs 7%
0.23 mg vs 0.066 mg
- Potassium26% vs 8%
1,238 mg vs 378 mg
- Saturated fatlimit1% vs 18%
0.19 g vs 3.7 g
- Sodiumlimit5% vs 22%
110 mg vs 500 mg
- Vitamin K331% vs 316%
397 µg vs 379 µg
- Riboflavin (B2)26% vs 14%
0.34 mg vs 0.18 mg
- Niacin (B3)11% vs 2%
1.8 mg vs 0.39 mg
- Total fat<1% vs 9%
0.33 g vs 6.8 g
- Vitamin B618% vs 10%
0.3 mg vs 0.16 mg
- Zinc11% vs 3%
1.2 mg vs 0.37 mg
- Vitamin E4% vs 12%
0.67 mg vs 1.8 mg
- Cholesterollimit0% vs 6%
0 mg vs 17.8 mg
- Vitamin C24% vs 19%
21.9 mg vs 16.8 mg
- Calcium10% vs 5%
133 mg vs 64.4 mg
- Choline9% vs 3%
47.1 mg vs 18 mg
- Phosphorus9% vs 3%
110 mg vs 43.3 mg
- Carbohydrates7% vs 2%
19.3 g vs 6.8 g
- Magnesium14% vs 18%
57.1 mg vs 74.4 mg
- Protein9% vs 5%
4.7 g vs 2.7 g
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.