Romaine lettuce vs spinach
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
476 g · 4.7 g protein · 19.3 g carbs (5.7 g sugars) · 0.33 g fat
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
Each dot 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 gap is a small difference. Color says which food, never which is better.
- Vitamin K331% vs 1490%
397 µg vs 1,789 µg
- Vitamin A231% vs 116%
2,076 µg vs 1,048 µg
- Vitamin C24% vs 109%
21.9 mg vs 98.1 mg
- Magnesium14% vs 82%
57.1 mg vs 344 mg
- Folate60% vs 107%
238 µg vs 430 µg
- Vitamin E4% vs 50%
0.67 mg vs 7.5 mg
- Riboflavin (B2)26% vs 55%
0.34 mg vs 0.72 mg
- Vitamin B618% vs 42%
0.3 mg vs 0.72 mg
- Potassium26% vs 46%
1,238 mg vs 2,156 mg
- Iron7% vs 26%
1.3 mg vs 4.7 mg
- Sodiumlimit5% vs 18%
110 mg vs 411 mg
- Protein9% vs 21%
4.7 g vs 10.6 g
- Fiber31% vs 21%
8.6 g vs 5.9 g
- Calcium10% vs 19%
133 mg vs 252 mg
- Copper26% vs 34%
0.23 mg vs 0.3 mg
- Choline9% vs 13%
47.1 mg vs 71.5 mg
- Zinc11% vs 15%
1.2 mg vs 1.7 mg
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.