Romaine lettuce, raw vs Spinach, cooked
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
0.98 g protein · 4.1 g carbs (1.2 g sugars) · 0.07 g fat
3.3 g protein · 3 g carbs (0.48 g sugars) · 3.7 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 g 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 K70% vs 460%
83.4 µg vs 552 µg
- Magnesium3% vs 25%
12 mg vs 106 mg
- Vitamin C5% vs 27%
4.6 mg vs 24.2 mg
- Vitamin E1% vs 18%
0.14 mg vs 2.8 mg
- Folate13% vs 24%
50 µg vs 97 µg
- Vitamin B64% vs 15%
0.063 mg vs 0.25 mg
- Sodiumlimit1% vs 11%
23 mg vs 264 mg
- Riboflavin (B2)6% vs 16%
0.072 mg vs 0.21 mg
- Vitamin A48% vs 38%
436 µg vs 344 µg
- Potassium6% vs 11%
260 mg vs 524 mg
- Iron2% vs 7%
0.27 mg vs 1.2 mg
- Protein2% vs 7%
0.98 g vs 3.3 g
- Total fat<1% vs 5%
0.07 g vs 3.7 g
- Copper5% vs 10%
0.049 mg vs 0.09 mg
- Saturated fatlimit<1% vs 4%
0.039 g vs 0.85 g
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.