Romaine lettuce, raw vs Frozen spinach, cooked with oil

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

In short

For the same 100 calories you eat 476 g of romaine lettuce, raw or 169 g of frozen spinach, cooked with oil. Most of the calories in romaine lettuce, raw come from carbohydrate.

More in romaine lettuce, raw: vitamin A (2.1×), vitamin C (6.2×), potassium (2.5×), thiamin (2.3×) and 6 more. More in frozen spinach, cooked with oil: vitamin K (2.2×), vitamin E (10×), magnesium (2.3×), selenium (4.7×) and 4 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

Frozen spinach, cooked with oil100 cal

169 g · 6.6 g protein · 7.9 g carbs (0.83 g sugars) · 6.4 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 · 892 µg
    331%743%
  • Vitamin A2,076 µg · 990 µg
    231%110%
  • Vitamin E0.67 mg · 6.7 mg
    4%45%
  • Vitamin C21.9 mg · 3.6 mg
    24%4%
  • Magnesium57.1 mg · 134 mg
    14%32%
  • Potassium1,238 mg · 495 mg
    26%11%
  • Thiamin (B1)0.3 mg · 0.13 mg
    25%11%
  • Selenium1.9 µg · 9 µg
    3%16%
  • Iron1.3 mg · 3.2 mg
    7%18%
  • Sodiumlimit110 mg · 349 mg
    5%15%
  • Folate238 µg · 198 µg
    60%50%
  • Calcium133 mg · 251 mg
    10%19%
  • Fiber8.6 g · 6.1 g
    31%22%
  • Total fat0.33 g · 6.4 g
    <1%8%
  • Niacin (B3)1.8 mg · 0.72 mg
    11%5%
  • Vitamin B60.3 mg · 0.22 mg
    18%13%
  • Riboflavin (B2)0.34 mg · 0.29 mg
    26%22%
  • Carbohydrates19.3 g · 7.9 g
    7%3%

Show as: bars · dots

Where they are alike

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

  • Protein4.7 g · 6.6 g9%·13%
  • Saturated fatlimit0.19 g · 0.92 g1%·5%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Phosphorus110 mg · 81.4 mg9%·7%
  • Zinc1.2 mg · 0.8 mg11%·7%
  • Copper0.23 mg · 0.26 mg26%·29%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin B120 µg · 0 µg0%·0%
  • Choline47.1 mg · 40.7 mg9%·7%

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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