Romaine lettuce, raw vs Creamed spinach

Romaine lettuce, rawCreamed spinach
Same weightSame caloriesOne serving

In short

One serving each: 7 calories in romaine lettuce, raw (1 cup, 35 g), 180 calories in creamed spinach (1 cup, 200 g). Most of the calories in romaine lettuce, raw come from carbohydrate. Most of those in creamed spinach come from fat.

More in creamed spinach: vitamin K, vitamin A (3.4×), sodium, saturated fat and 18 more. Everything else is within 4% of a day's needs.

Calories, and where they come from

Romaine lettuce, raw7 cal

1 cup (35 g) · 0.34 g protein · 1.4 g carbs (0.42 g sugars) · 0.025 g fat

Creamed spinach180 cal

1 cup (200 g) · 4.8 g protein · 12.2 g carbs (1.5 g sugars) · 12.2 g fat

Share of the calories fromproteincarbsfat

Where they differ

Bar length is the share of a day's needs (FDA Daily Value) in one serving 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 K29.2 µg · 683 µg
    24%569%
  • Vitamin A153 µg · 514 µg
    17%57%
  • Sodiumlimit8.1 mg · 900 mg
    <1%39%
  • Saturated fatlimit0.014 g · 6.6 g
    <1%33%
  • Vitamin C1.6 mg · 30.2 mg
    2%34%
  • Magnesium4.2 mg · 134 mg
    1%32%
  • Folate17.5 µg · 120 µg
    4%30%
  • Riboflavin (B2)0.025 mg · 0.32 mg
    2%24%
  • Vitamin E0.049 mg · 3.2 mg
    <1%21%
  • Vitamin B60.022 mg · 0.3 mg
    1%17%
  • Total fat0.025 g · 12.2 g
    <1%16%
  • Potassium91 mg · 680 mg
    2%14%
  • Copper0.017 mg · 0.12 mg
    2%13%
  • Cholesterollimit0 mg · 32 mg
    0%11%
  • Protein0.34 g · 4.8 g
    1%10%
  • Calcium9.8 mg · 116 mg
    1%9%
  • Iron0.095 mg · 1.5 mg
    1%8%
  • Thiamin (B1)0.022 mg · 0.11 mg
    2%9%
  • Fiber0.63 g · 2.4 g
    2%9%
  • Phosphorus8.1 mg · 78 mg
    1%6%
  • Choline3.5 mg · 32.4 mg
    1%6%
  • Zinc0.087 mg · 0.66 mg
    1%6%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in one serving of each.

  • Carbohydrates1.4 g · 12.2 g1%·4%
  • Selenium0.14 µg · 1.2 µg<1%·2%
  • Vitamin D0 µg · 0.6 µg0%·3%
  • Niacin (B3)0.13 mg · 0.7 mg1%·4%
  • 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