Romaine lettuce, raw vs Frozen spinach, cooked with oil

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

In short

One serving each: 7 calories in romaine lettuce, raw (1 cup, 35 g), 130 calories in frozen spinach, cooked with oil (1 cup, 220 g). Most of the calories in romaine lettuce, raw come from carbohydrate.

More in frozen spinach, cooked with oil: vitamin K, vitamin A (8.4×), folate (15×), vitamin E 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

Frozen spinach, cooked with oil130 cal

1 cup (220 g) · 8.5 g protein · 10.2 g carbs (1.1 g sugars) · 8.3 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 · 1,158 µg
    24%965%
  • Vitamin A153 µg · 1,285 µg
    17%143%
  • Folate17.5 µg · 257 µg
    4%64%
  • Vitamin E0.049 mg · 8.8 mg
    <1%58%
  • Magnesium4.2 mg · 174 mg
    1%41%
  • Copper0.017 mg · 0.34 mg
    2%38%
  • Riboflavin (B2)0.025 mg · 0.37 mg
    2%29%
  • Fiber0.63 g · 7.9 g
    2%28%
  • Calcium9.8 mg · 326 mg
    1%25%
  • Iron0.095 mg · 4.2 mg
    1%23%
  • Selenium0.14 µg · 11.7 µg
    <1%21%
  • Sodiumlimit8.1 mg · 453 mg
    <1%20%
  • Protein0.34 g · 8.5 g
    1%17%
  • Vitamin B60.022 mg · 0.29 mg
    1%17%
  • Thiamin (B1)0.022 mg · 0.17 mg
    2%14%
  • Potassium91 mg · 642 mg
    2%14%
  • Total fat0.025 g · 8.3 g
    <1%11%
  • Choline3.5 mg · 52.8 mg
    1%10%
  • Zinc0.087 mg · 1 mg
    1%9%
  • Phosphorus8.1 mg · 106 mg
    1%8%
  • Saturated fatlimit0.014 g · 1.2 g
    <1%6%
  • Niacin (B3)0.13 mg · 0.94 mg
    1%6%

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 · 10.2 g1%·4%
  • Vitamin C1.6 mg · 4.6 mg2%·5%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin B120 µg · 0 µg0%·0%

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