Romaine lettuce, raw vs Fresh spinach, cooked with oil
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
0.98 g protein · 4.1 g carbs (1.2 g sugars) · 0.07 g fat
3.3 g protein · 3 g carbs (0.48 g sugars) · 4.1 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 461%
83.4 µg vs 553 µg
- Magnesium3% vs 25%
12 mg vs 106 mg
- Vitamin C5% vs 27%
4.6 mg vs 24.2 mg
- Vitamin E1% vs 20%
0.14 mg vs 3 mg
- Folate13% vs 24%
50 µg vs 97 µg
- Vitamin A48% vs 37%
436 µg vs 331 µg
- Riboflavin (B2)6% vs 16%
0.072 mg vs 0.21 mg
- Sodiumlimit1% vs 11%
23 mg vs 254 mg
- Vitamin B64% vs 14%
0.063 mg vs 0.23 mg
- Potassium6% vs 11%
260 mg vs 524 mg
- Iron2% vs 7%
0.27 mg vs 1.2 mg
- Total fat<1% vs 5%
0.07 g vs 4.1 g
- Protein2% vs 7%
0.98 g vs 3.3 g
- Copper5% vs 10%
0.049 mg vs 0.09 mg
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.