Romaine lettuce, raw vs Fresh spinach, cooked with oil
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
476 g · 4.7 g protein · 19.3 g carbs (5.7 g sugars) · 0.33 g fat
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
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 K331% vs 732%
397 µg vs 878 µg
- Vitamin A231% vs 58%
2,076 µg vs 525 µg
- Vitamin E4% vs 31%
0.67 mg vs 4.7 mg
- Magnesium14% vs 40%
57.1 mg vs 168 mg
- Folate60% vs 38%
238 µg vs 154 µg
- Fiber31% vs 10%
8.6 g vs 2.9 g
- Vitamin C24% vs 43%
21.9 mg vs 38.4 mg
- Thiamin (B1)25% vs 10%
0.3 mg vs 0.12 mg
- Sodiumlimit5% vs 18%
110 mg vs 403 mg
- Copper26% vs 16%
0.23 mg vs 0.14 mg
- Potassium26% vs 18%
1,238 mg vs 832 mg
- Total fat<1% vs 8%
0.33 g vs 6.5 g
- Niacin (B3)11% vs 5%
1.8 mg vs 0.88 mg
- Carbohydrates7% vs 2%
19.3 g vs 4.8 g
- Vitamin B618% vs 22%
0.3 mg vs 0.37 mg
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.