Romaine lettuce, raw vs Spinach, cooked

Where they differ

Each dot 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 gap is a small difference. Color says which food, never which is better.

• Vitamin K24% vs 852%

  29.2 µg vs 1,022 µg

• Vitamin A17% vs 71%

  153 µg vs 636 µg

• Vitamin C2% vs 50%

  1.6 mg vs 44.8 mg

• Magnesium1% vs 47%

  4.2 mg vs 196 mg

• Folate4% vs 45%

  17.5 µg vs 179 µg

• Vitamin E<1% vs 34%

  0.049 mg vs 5.1 mg

• Riboflavin (B2)2% vs 30%

  0.025 mg vs 0.38 mg

• Vitamin B61% vs 27%

  0.022 mg vs 0.46 mg

• Sodiumlimit<1% vs 21%

  8.1 mg vs 488 mg

• Potassium2% vs 21%

  91 mg vs 969 mg

• Copper2% vs 18%

  0.017 mg vs 0.17 mg

• Iron1% vs 12%

  0.095 mg vs 2.2 mg

• Protein1% vs 12%

  0.34 g vs 6.1 g

• Calcium1% vs 11%

  9.8 mg vs 142 mg

• Thiamin (B1)2% vs 12%

  0.022 mg vs 0.14 mg

• Fiber2% vs 12%

  0.63 g vs 3.3 g

• Total fat<1% vs 9%

  0.025 g vs 6.8 g

• Saturated fatlimit<1% vs 8%

  0.014 g vs 1.6 g

• Zinc1% vs 8%

  0.087 mg vs 0.89 mg

• Choline1% vs 8%

  3.5 mg vs 41.3 mg

• Phosphorus1% vs 7%

  8.1 mg vs 87 mg

• Niacin (B3)1% vs 6%

  0.13 mg vs 1 mg

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%