Romaine lettuce, raw vs Frozen spinach, cooked with oil
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
0.98 g protein · 4.1 g carbs (1.2 g sugars) · 0.07 g fat
3.9 g protein · 4.7 g carbs (0.49 g sugars) · 3.8 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 g 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 K70% vs 439%
83.4 µg vs 526 µg
- Vitamin E1% vs 27%
0.14 mg vs 4 mg
- Folate13% vs 29%
50 µg vs 117 µg
- Vitamin A48% vs 65%
436 µg vs 584 µg
- Magnesium3% vs 19%
12 mg vs 79 mg
- Copper5% vs 17%
0.049 mg vs 0.16 mg
- Calcium2% vs 11%
28 mg vs 148 mg
- Iron2% vs 11%
0.27 mg vs 1.9 mg
- Selenium1% vs 10%
0.4 µg vs 5.3 µg
- Sodiumlimit1% vs 9%
23 mg vs 206 mg
- Riboflavin (B2)6% vs 13%
0.072 mg vs 0.17 mg
- Fiber6% vs 13%
1.8 g vs 3.6 g
- Protein2% vs 8%
0.98 g vs 3.9 g
- Total fat<1% vs 5%
0.07 g vs 3.8 g
- Vitamin B64% vs 8%
0.063 mg vs 0.13 mg
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.