Romaine lettuce, raw vs Creamed spinach
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
0.98 g protein · 4.1 g carbs (1.2 g sugars) · 0.07 g fat
2.4 g protein · 6.1 g carbs (0.76 g sugars) · 6.1 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 g 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 K70% vs 285%
83.4 µg vs 341 µg
- Vitamin A48% vs 29%
436 µg vs 257 µg
- Sodiumlimit1% vs 20%
23 mg vs 450 mg
- Saturated fatlimit<1% vs 16%
0.039 g vs 3.3 g
- Magnesium3% vs 16%
12 mg vs 67 mg
- Vitamin C5% vs 17%
4.6 mg vs 15.1 mg
- Vitamin E1% vs 11%
0.14 mg vs 1.6 mg
- Total fat<1% vs 8%
0.07 g vs 6.1 g
- Riboflavin (B2)6% vs 12%
0.072 mg vs 0.16 mg
- Cholesterollimit0% vs 5%
0 mg vs 16 mg
- Vitamin B64% vs 9%
0.063 mg vs 0.15 mg
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.