Romaine lettuce vs spinach

Romaine lettuce, rawSpinach, raw
Same weightSame caloriesOne serving

In short

For the same 100 calories you eat 476 g of romaine lettuce or 370 g of spinach. Most of the calories in romaine lettuce come from carbohydrate.

More in romaine lettuce: vitamin A and fiber. More in spinach: vitamin K (4.5×), vitamin C (4.5×), magnesium (6×), folate and 11 more. Everything else is within 4% of a day's needs.

Calories, and where they come from

Romaine lettuce, raw100 cal

476 g · 4.7 g protein · 19.3 g carbs (5.7 g sugars) · 0.33 g fat

Spinach, raw100 cal

370 g · 10.6 g protein · 8.9 g carbs (1.6 g sugars) · 2.3 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 calories 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 K397 µg · 1,789 µg
    331%1490%
  • Vitamin A2,076 µg · 1,048 µg
    231%116%
  • Vitamin C21.9 mg · 98.1 mg
    24%109%
  • Magnesium57.1 mg · 344 mg
    14%82%
  • Folate238 µg · 430 µg
    60%107%
  • Vitamin E0.67 mg · 7.5 mg
    4%50%
  • Riboflavin (B2)0.34 mg · 0.72 mg
    26%55%
  • Vitamin B60.3 mg · 0.72 mg
    18%42%
  • Potassium1,238 mg · 2,156 mg
    26%46%
  • Iron1.3 mg · 4.7 mg
    7%26%
  • Sodiumlimit110 mg · 411 mg
    5%18%
  • Protein4.7 g · 10.6 g
    9%21%
  • Fiber8.6 g · 5.9 g
    31%21%
  • Calcium133 mg · 252 mg
    10%19%
  • Copper0.23 mg · 0.3 mg
    26%34%
  • Choline47.1 mg · 71.5 mg
    9%13%
  • Zinc1.2 mg · 1.7 mg
    11%15%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in 100 calories of each.

  • Total fat0.33 g · 2.3 g<1%·3%
  • Saturated fatlimit0.19 g · 0.23 g1%·1%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Carbohydrates19.3 g · 8.9 g7%·3%
  • Phosphorus110 mg · 144 mg9%·12%
  • Selenium1.9 µg · 0 µg3%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Thiamin (B1)0.3 mg · 0.29 mg25%·24%
  • Niacin (B3)1.8 mg · 2 mg11%·13%
  • Vitamin B120 µg · 0 µg0%·0%

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.

vs
Compare Romaine lettuce, raw withCreamed spinachSpinach, cookedFresh spinach, cooked with oilFrozen spinach, cooked with oil