Romaine lettuce, raw vs Fresh spinach, cooked with oil

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

In short

One serving each: 7 calories in romaine lettuce, raw (1 cup, 35 g), 117 calories in fresh spinach, cooked with oil (1 cup, 185 g). Most of the calories in romaine lettuce, raw come from carbohydrate.

More in fresh spinach, cooked with oil: vitamin K, vitamin A (4×), vitamin C, magnesium 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

Fresh spinach, cooked with oil117 cal

1 cup (185 g) · 6.1 g protein · 5.6 g carbs (0.89 g sugars) · 7.6 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 · 1,024 µg
    24%853%
  • Vitamin A153 µg · 612 µg
    17%68%
  • Vitamin C1.6 mg · 44.8 mg
    2%50%
  • Magnesium4.2 mg · 196 mg
    1%47%
  • Folate17.5 µg · 179 µg
    4%45%
  • Vitamin E0.049 mg · 5.5 mg
    <1%37%
  • Riboflavin (B2)0.025 mg · 0.38 mg
    2%30%
  • Vitamin B60.022 mg · 0.43 mg
    1%25%
  • Sodiumlimit8.1 mg · 470 mg
    <1%20%
  • Potassium91 mg · 969 mg
    2%21%
  • Copper0.017 mg · 0.17 mg
    2%18%
  • Iron0.095 mg · 2.2 mg
    1%12%
  • Protein0.34 g · 6.1 g
    1%12%
  • Thiamin (B1)0.022 mg · 0.14 mg
    2%12%
  • Calcium9.8 mg · 141 mg
    1%11%
  • Total fat0.025 g · 7.6 g
    <1%10%
  • Fiber0.63 g · 3.3 g
    2%12%
  • Zinc0.087 mg · 0.89 mg
    1%8%
  • Choline3.5 mg · 40.7 mg
    1%7%
  • Phosphorus8.1 mg · 87 mg
    1%7%
  • Niacin (B3)0.13 mg · 1 mg
    1%6%
  • Saturated fatlimit0.014 g · 0.98 g
    <1%5%

Show as: bars · dots

Where they are alike

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

  • Cholesterollimit0 mg · 0 mg0%·0%
  • Carbohydrates1.4 g · 5.6 g1%·2%
  • Selenium0.14 µg · 0 µg<1%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin B120 µg · 0 µg0%·0%

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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Romaine lettuce, raw vs Fresh spinach, cooked with oil: nutrition compared | MyFoodAnalysis