Romaine lettuce, raw vs Spinach, cooked

Romaine lettuce, rawSpinach, cooked
Same weightSame caloriesOne serving

In short

One serving each: 7 calories in romaine lettuce, raw (1 cup, 35 g), 109 calories in spinach, cooked (1 cup, 185 g). Most of the calories in romaine lettuce, raw come from carbohydrate.

More in spinach, cooked: vitamin K, vitamin A (4.2×), vitamin C, magnesium and 18 more. Everything else is within 4% of a day's needs.

Calories, and where they come from

Romaine lettuce, raw7 cal

1 cup (35 g) · 0.34 g protein · 1.4 g carbs (0.42 g sugars) · 0.025 g fat

Spinach, cooked109 cal

1 cup (185 g) · 6.1 g protein · 5.6 g carbs (0.89 g sugars) · 6.8 g fat

Share of the calories fromproteincarbsfat

Where they differ

Bar length 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 difference in length is a small difference. Color says which food, never which is better.

0%150%300%
  • Vitamin K29.2 µg · 1,022 µg
    24%852%
  • Vitamin A153 µg · 636 µg
    17%71%
  • Vitamin C1.6 mg · 44.8 mg
    2%50%
  • Magnesium4.2 mg · 196 mg
    1%47%
  • Folate17.5 µg · 179 µg
    4%45%
  • Vitamin E0.049 mg · 5.1 mg
    <1%34%
  • Riboflavin (B2)0.025 mg · 0.38 mg
    2%30%
  • Vitamin B60.022 mg · 0.46 mg
    1%27%
  • Sodiumlimit8.1 mg · 488 mg
    <1%21%
  • Potassium91 mg · 969 mg
    2%21%
  • Copper0.017 mg · 0.17 mg
    2%18%
  • Iron0.095 mg · 2.2 mg
    1%12%
  • Protein0.34 g · 6.1 g
    1%12%
  • Calcium9.8 mg · 142 mg
    1%11%
  • Thiamin (B1)0.022 mg · 0.14 mg
    2%12%
  • Fiber0.63 g · 3.3 g
    2%12%
  • Total fat0.025 g · 6.8 g
    <1%9%
  • Saturated fatlimit0.014 g · 1.6 g
    <1%8%
  • Zinc0.087 mg · 0.89 mg
    1%8%
  • Choline3.5 mg · 41.3 mg
    1%8%
  • Phosphorus8.1 mg · 87 mg
    1%7%
  • Niacin (B3)0.13 mg · 1 mg
    1%6%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in one serving of each.

  • Cholesterollimit0 mg · 3.7 mg0%·1%
  • Carbohydrates1.4 g · 5.6 g1%·2%
  • Selenium0.14 µg · 0 µg<1%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin B120 µg · 0 µg0%·0%

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