Romaine lettuce vs spinach
In short
Gram for gram, there are 29% more calories in spinach than in romaine lettuce (27 vs 21 in 100 g). Most of the calories in romaine lettuce come from carbohydrate.
More in romaine lettuce: vitamin A. More in spinach: vitamin K (5.8×), vitamin C (5.8×), magnesium (7.8×), folate (2.3×) and 5 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
2.9 g protein · 2.4 g carbs (0.42 g sugars) · 0.62 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 g 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.
- Vitamin K83.4 µg · 483 µg70%402%
- Vitamin C4.6 mg · 26.5 mg5%29%
- Magnesium12 mg · 93 mg3%22%
- Vitamin A436 µg · 283 µg48%31%
- Folate50 µg · 116 µg13%29%
- Vitamin E0.14 mg · 2 mg1%14%
- Riboflavin (B2)0.072 mg · 0.19 mg6%15%
- Vitamin B60.063 mg · 0.2 mg4%11%
- Potassium260 mg · 582 mg6%12%
- Iron0.27 mg · 1.3 mg2%7%
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Protein0.98 g · 2.9 g2%·6%
- Total fat0.07 g · 0.62 g<1%·1%
- Saturated fatlimit0.039 g · 0.063 g<1%·<1%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates4.1 g · 2.4 g1%·1%
- Fiber1.8 g · 1.6 g6%·6%
- Sodiumlimit23 mg · 111 mg1%·5%
- Calcium28 mg · 68 mg2%·5%
- Phosphorus23 mg · 39 mg2%·3%
- Zinc0.25 mg · 0.45 mg2%·4%
- Copper0.049 mg · 0.082 mg5%·9%
- Selenium0.4 µg · 0 µg1%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Thiamin (B1)0.063 mg · 0.077 mg5%·6%
- Niacin (B3)0.37 mg · 0.55 mg2%·3%
- Vitamin B120 µg · 0 µg0%·0%
- Choline9.9 mg · 19.3 mg2%·4%
From USDA FoodData Central: Romaine lettuce, raw (Survey (FNDDS) 2709590), Spinach, raw (Survey (FNDDS) 2709614). 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.