Romaine lettuce, raw vs Spinach, cooked

Romaine lettuce, rawSpinach, cooked
Same weightSame caloriesOne serving

In short

Gram for gram, there are 2.8 times as many calories in spinach, cooked as in romaine lettuce, raw (59 vs 21 in 100 g). Most of the calories in romaine lettuce, raw come from carbohydrate.

More in romaine lettuce, raw: vitamin A. More in spinach, cooked: vitamin K (6.6×), magnesium (8.8×), vitamin C (5.3×), vitamin E (20×) and 10 more. Everything else is within 4% of a day's needs.

Calories, and where they come from

Romaine lettuce, raw21 cal

0.98 g protein · 4.1 g carbs (1.2 g sugars) · 0.07 g fat

Spinach, cooked59 cal

3.3 g protein · 3 g carbs (0.48 g sugars) · 3.7 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 g 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 K83.4 µg · 552 µg
    70%460%
  • Magnesium12 mg · 106 mg
    3%25%
  • Vitamin C4.6 mg · 24.2 mg
    5%27%
  • Vitamin E0.14 mg · 2.8 mg
    1%18%
  • Folate50 µg · 97 µg
    13%24%
  • Vitamin B60.063 mg · 0.25 mg
    4%15%
  • Sodiumlimit23 mg · 264 mg
    1%11%
  • Riboflavin (B2)0.072 mg · 0.21 mg
    6%16%
  • Vitamin A436 µg · 344 µg
    48%38%
  • Potassium260 mg · 524 mg
    6%11%
  • Iron0.27 mg · 1.2 mg
    2%7%
  • Protein0.98 g · 3.3 g
    2%7%
  • Total fat0.07 g · 3.7 g
    <1%5%
  • Copper0.049 mg · 0.09 mg
    5%10%
  • Saturated fatlimit0.039 g · 0.85 g
    <1%4%

Show as: bars · dots

Where they are alike

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

  • Cholesterollimit0 mg · 2 mg0%·1%
  • Carbohydrates4.1 g · 3 g1%·1%
  • Fiber1.8 g · 1.8 g6%·6%
  • Calcium28 mg · 77 mg2%·6%
  • Phosphorus23 mg · 47 mg2%·4%
  • Zinc0.25 mg · 0.48 mg2%·4%
  • Selenium0.4 µg · 0 µg1%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Thiamin (B1)0.063 mg · 0.078 mg5%·7%
  • Niacin (B3)0.37 mg · 0.55 mg2%·3%
  • Vitamin B120 µg · 0 µg0%·0%
  • Choline9.9 mg · 22.3 mg2%·4%

From USDA FoodData Central: Romaine lettuce, raw (Survey (FNDDS) 2709590), Spinach, cooked (Survey (FNDDS) 2709620). 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.

vs
Compare Romaine lettuce, raw withSpinach, rawCreamed spinachFresh spinach, cooked with oilFrozen spinach, cooked with oil
Romaine lettuce, raw vs Spinach, cooked: nutrition compared | MyFoodAnalysis