Romaine lettuce, raw vs Spinach, cooked
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
476 g · 4.7 g protein · 19.3 g carbs (5.7 g sugars) · 0.33 g fat
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
Each dot 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 gap is a small difference. Color says which food, never which is better.
- Vitamin K331% vs 780%
397 µg vs 936 µg
- Vitamin A231% vs 65%
2,076 µg vs 583 µg
- Magnesium14% vs 43%
57.1 mg vs 180 mg
- Vitamin E4% vs 31%
0.67 mg vs 4.7 mg
- Vitamin C24% vs 46%
21.9 mg vs 41 mg
- Fiber31% vs 11%
8.6 g vs 3.1 g
- Folate60% vs 41%
238 µg vs 164 µg
- Sodiumlimit5% vs 19%
110 mg vs 447 mg
- Thiamin (B1)25% vs 11%
0.3 mg vs 0.13 mg
- Copper26% vs 17%
0.23 mg vs 0.15 mg
- Total fat<1% vs 8%
0.33 g vs 6.2 g
- Potassium26% vs 19%
1,238 mg vs 888 mg
- Vitamin B618% vs 25%
0.3 mg vs 0.43 mg
- Saturated fatlimit1% vs 7%
0.19 g vs 1.4 g
- Niacin (B3)11% vs 6%
1.8 mg vs 0.94 mg
- Carbohydrates7% vs 2%
19.3 g vs 5.1 g
- Iron7% vs 11%
1.3 mg vs 2 mg
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.