Romaine lettuce, raw vs Frozen spinach, cooked with oil

Where they differ

Each dot 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 gap is a small difference. Color says which food, never which is better.

• Vitamin K24% vs 965%

  29.2 µg vs 1,158 µg

• Vitamin A17% vs 143%

  153 µg vs 1,285 µg

• Folate4% vs 64%

  17.5 µg vs 257 µg

• Vitamin E<1% vs 58%

  0.049 mg vs 8.8 mg

• Magnesium1% vs 41%

  4.2 mg vs 174 mg

• Copper2% vs 38%

  0.017 mg vs 0.34 mg

• Riboflavin (B2)2% vs 29%

  0.025 mg vs 0.37 mg

• Fiber2% vs 28%

  0.63 g vs 7.9 g

• Calcium1% vs 25%

  9.8 mg vs 326 mg

• Iron1% vs 23%

  0.095 mg vs 4.2 mg

• Selenium<1% vs 21%

  0.14 µg vs 11.7 µg

• Sodiumlimit<1% vs 20%

  8.1 mg vs 453 mg

• Protein1% vs 17%

  0.34 g vs 8.5 g

• Vitamin B61% vs 17%

  0.022 mg vs 0.29 mg

• Thiamin (B1)2% vs 14%

  0.022 mg vs 0.17 mg

• Potassium2% vs 14%

  91 mg vs 642 mg

• Total fat<1% vs 11%

  0.025 g vs 8.3 g

• Choline1% vs 10%

  3.5 mg vs 52.8 mg

• Zinc1% vs 9%

  0.087 mg vs 1 mg

• Phosphorus1% vs 8%

  8.1 mg vs 106 mg

• Saturated fatlimit<1% vs 6%

  0.014 g vs 1.2 g

• Niacin (B3)1% vs 6%

  0.13 mg vs 0.94 mg

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%