Romaine lettuce, raw vs Fresh spinach, cooked with oil

Romaine lettuce, rawFresh spinach, cooked with oil
Same weightSame caloriesOne serving

In short

Gram for gram, there are 3 times as many calories in fresh spinach, cooked with oil as in romaine lettuce, raw (63 vs 21 in 100 g). Most of the calories in romaine lettuce, raw come from carbohydrate.

More in romaine lettuce, raw: vitamin A. More in fresh spinach, cooked with oil: vitamin K (6.6×), magnesium (8.8×), vitamin C (5.3×), vitamin E and 9 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

Fresh spinach, cooked with oil63 cal

3.3 g protein · 3 g carbs (0.48 g sugars) · 4.1 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 · 553 µg
    70%461%
  • Magnesium12 mg · 106 mg
    3%25%
  • Vitamin C4.6 mg · 24.2 mg
    5%27%
  • Vitamin E0.14 mg · 3 mg
    1%20%
  • Folate50 µg · 97 µg
    13%24%
  • Vitamin A436 µg · 331 µg
    48%37%
  • Riboflavin (B2)0.072 mg · 0.21 mg
    6%16%
  • Sodiumlimit23 mg · 254 mg
    1%11%
  • Vitamin B60.063 mg · 0.23 mg
    4%14%
  • Potassium260 mg · 524 mg
    6%11%
  • Iron0.27 mg · 1.2 mg
    2%7%
  • Total fat0.07 g · 4.1 g
    <1%5%
  • Protein0.98 g · 3.3 g
    2%7%
  • Copper0.049 mg · 0.09 mg
    5%10%

Show as: bars · dots

Where they are alike

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

  • Saturated fatlimit0.039 g · 0.53 g<1%·3%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Carbohydrates4.1 g · 3 g1%·1%
  • Fiber1.8 g · 1.8 g6%·6%
  • Calcium28 mg · 76 mg2%·6%
  • Phosphorus23 mg · 47 mg2%·4%
  • Zinc0.25 mg · 0.48 mg2%·4%
  • Selenium0.4 µg · 0 µg1%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Thiamin (B1)0.063 mg · 0.078 mg5%·7%
  • Niacin (B3)0.37 mg · 0.55 mg2%·3%
  • Vitamin B120 µg · 0 µg0%·0%
  • Choline9.9 mg · 22 mg2%·4%

From USDA FoodData Central: Romaine lettuce, raw (Survey (FNDDS) 2709590), Fresh spinach, cooked with oil (Survey (FNDDS) 2709618). 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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