Romaine lettuce, raw vs Fresh spinach, cooked with oil

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

In short

For the same 100 calories you eat 476 g of romaine lettuce, raw or 159 g of fresh spinach, cooked with oil. Most of the calories in romaine lettuce, raw come from carbohydrate.

More in romaine lettuce, raw: vitamin A (4×), folate, fiber (3×), thiamin (2.4×) and 4 more. More in fresh spinach, cooked with oil: vitamin K (2.2×), vitamin E (7×), magnesium (2.9×), vitamin C and 3 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

Fresh spinach, cooked with oil100 cal

159 g · 5.3 g protein · 4.8 g carbs (0.76 g sugars) · 6.5 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 K397 µg · 878 µg
    331%732%
  • Vitamin A2,076 µg · 525 µg
    231%58%
  • Vitamin E0.67 mg · 4.7 mg
    4%31%
  • Magnesium57.1 mg · 168 mg
    14%40%
  • Folate238 µg · 154 µg
    60%38%
  • Fiber8.6 g · 2.9 g
    31%10%
  • Vitamin C21.9 mg · 38.4 mg
    24%43%
  • Thiamin (B1)0.3 mg · 0.12 mg
    25%10%
  • Sodiumlimit110 mg · 403 mg
    5%18%
  • Copper0.23 mg · 0.14 mg
    26%16%
  • Potassium1,238 mg · 832 mg
    26%18%
  • Total fat0.33 g · 6.5 g
    <1%8%
  • Niacin (B3)1.8 mg · 0.88 mg
    11%5%
  • Carbohydrates19.3 g · 4.8 g
    7%2%
  • Vitamin B60.3 mg · 0.37 mg
    18%22%

Show as: bars · dots

Where they are alike

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

  • Protein4.7 g · 5.3 g9%·11%
  • Saturated fatlimit0.19 g · 0.84 g1%·4%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Calcium133 mg · 121 mg10%·9%
  • Iron1.3 mg · 1.9 mg7%·11%
  • Phosphorus110 mg · 74.6 mg9%·6%
  • Zinc1.2 mg · 0.76 mg11%·7%
  • Selenium1.9 µg · 0 µg3%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Riboflavin (B2)0.34 mg · 0.33 mg26%·25%
  • Vitamin B120 µg · 0 µg0%·0%
  • Choline47.1 mg · 34.9 mg9%·6%

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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