Romaine lettuce, raw vs Spinach, cooked

Romaine lettuce, rawSpinach, cooked
Same weightSame caloriesOne serving

In short

For the same 100 calories you eat 476 g of romaine lettuce, raw or 169 g of spinach, cooked. Most of the calories in romaine lettuce, raw come from carbohydrate.

More in romaine lettuce, raw: vitamin A (3.6×), fiber (2.8×), folate, thiamin (2.3×) and 4 more. More in spinach, cooked: vitamin K (2.4×), magnesium (3.1×), vitamin E (7×), vitamin C and 5 more. Everything else is within 4% of a day's needs.

Calories, and where they come from

Romaine lettuce, raw100 cal

476 g · 4.7 g protein · 19.3 g carbs (5.7 g sugars) · 0.33 g fat

Spinach, cooked100 cal

169 g · 5.6 g protein · 5.1 g carbs (0.81 g sugars) · 6.2 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 calories 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 K397 µg · 936 µg
    331%780%
  • Vitamin A2,076 µg · 583 µg
    231%65%
  • Magnesium57.1 mg · 180 mg
    14%43%
  • Vitamin E0.67 mg · 4.7 mg
    4%31%
  • Vitamin C21.9 mg · 41 mg
    24%46%
  • Fiber8.6 g · 3.1 g
    31%11%
  • Folate238 µg · 164 µg
    60%41%
  • Sodiumlimit110 mg · 447 mg
    5%19%
  • Thiamin (B1)0.3 mg · 0.13 mg
    25%11%
  • Copper0.23 mg · 0.15 mg
    26%17%
  • Total fat0.33 g · 6.2 g
    <1%8%
  • Potassium1,238 mg · 888 mg
    26%19%
  • Vitamin B60.3 mg · 0.43 mg
    18%25%
  • Saturated fatlimit0.19 g · 1.4 g
    1%7%
  • Niacin (B3)1.8 mg · 0.94 mg
    11%6%
  • Carbohydrates19.3 g · 5.1 g
    7%2%
  • Iron1.3 mg · 2 mg
    7%11%

Show as: bars · dots

Where they are alike

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

  • Protein4.7 g · 5.6 g9%·11%
  • Cholesterollimit0 mg · 3.4 mg0%·1%
  • Calcium133 mg · 131 mg10%·10%
  • Phosphorus110 mg · 79.7 mg9%·6%
  • Zinc1.2 mg · 0.81 mg11%·7%
  • Selenium1.9 µg · 0 µg3%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Riboflavin (B2)0.34 mg · 0.35 mg26%·27%
  • Vitamin B120 µg · 0 µg0%·0%
  • Choline47.1 mg · 37.8 mg9%·7%

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.

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