Romaine lettuce, raw vs Frozen spinach, cooked with oil
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
476 g · 4.7 g protein · 19.3 g carbs (5.7 g sugars) · 0.33 g fat
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
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 743%
397 µg vs 892 µg
- Vitamin A231% vs 110%
2,076 µg vs 990 µg
- Vitamin E4% vs 45%
0.67 mg vs 6.7 mg
- Vitamin C24% vs 4%
21.9 mg vs 3.6 mg
- Magnesium14% vs 32%
57.1 mg vs 134 mg
- Potassium26% vs 11%
1,238 mg vs 495 mg
- Thiamin (B1)25% vs 11%
0.3 mg vs 0.13 mg
- Selenium3% vs 16%
1.9 µg vs 9 µg
- Iron7% vs 18%
1.3 mg vs 3.2 mg
- Sodiumlimit5% vs 15%
110 mg vs 349 mg
- Folate60% vs 50%
238 µg vs 198 µg
- Calcium10% vs 19%
133 mg vs 251 mg
- Fiber31% vs 22%
8.6 g vs 6.1 g
- Total fat<1% vs 8%
0.33 g vs 6.4 g
- Niacin (B3)11% vs 5%
1.8 mg vs 0.72 mg
- Vitamin B618% vs 13%
0.3 mg vs 0.22 mg
- Riboflavin (B2)26% vs 22%
0.34 mg vs 0.29 mg
- Carbohydrates7% vs 3%
19.3 g vs 7.9 g
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.