Romaine lettuce, raw vs Frozen spinach, cooked with oil

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

In short

Gram for gram, there are 2.8 times as many calories in frozen spinach, cooked with oil as in romaine lettuce, raw (59 vs 21 in 100 g). Most of the calories in romaine lettuce, raw come from carbohydrate.

More in frozen spinach, cooked with oil: vitamin K (6.3×), vitamin E, folate (2.3×), vitamin A and 11 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

Frozen spinach, cooked with oil59 cal

3.9 g protein · 4.7 g carbs (0.49 g sugars) · 3.8 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 · 526 µg
    70%439%
  • Vitamin E0.14 mg · 4 mg
    1%27%
  • Folate50 µg · 117 µg
    13%29%
  • Vitamin A436 µg · 584 µg
    48%65%
  • Magnesium12 mg · 79 mg
    3%19%
  • Copper0.049 mg · 0.16 mg
    5%17%
  • Calcium28 mg · 148 mg
    2%11%
  • Iron0.27 mg · 1.9 mg
    2%11%
  • Selenium0.4 µg · 5.3 µg
    1%10%
  • Sodiumlimit23 mg · 206 mg
    1%9%
  • Riboflavin (B2)0.072 mg · 0.17 mg
    6%13%
  • Fiber1.8 g · 3.6 g
    6%13%
  • Protein0.98 g · 3.9 g
    2%8%
  • Total fat0.07 g · 3.8 g
    <1%5%
  • Vitamin B60.063 mg · 0.13 mg
    4%8%

Show as: bars · dots

Where they are alike

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

  • Saturated fatlimit0.039 g · 0.54 g<1%·3%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Carbohydrates4.1 g · 4.7 g1%·2%
  • Potassium260 mg · 292 mg6%·6%
  • Phosphorus23 mg · 48 mg2%·4%
  • Zinc0.25 mg · 0.47 mg2%·4%
  • Vitamin C4.6 mg · 2.1 mg5%·2%
  • Vitamin D0 µg · 0 µg0%·0%
  • Thiamin (B1)0.063 mg · 0.076 mg5%·6%
  • Niacin (B3)0.37 mg · 0.42 mg2%·3%
  • Vitamin B120 µg · 0 µg0%·0%
  • Choline9.9 mg · 24 mg2%·4%

From USDA FoodData Central: Romaine lettuce, raw (Survey (FNDDS) 2709590), Frozen spinach, cooked with oil (Survey (FNDDS) 2709624). 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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Compare Romaine lettuce, raw withSpinach, rawCreamed spinachSpinach, cookedFresh spinach, cooked with oil