Romaine lettuce vs spinach

Romaine lettuce, rawSpinach, raw
Same weightSame caloriesOne serving

In short

One serving each: 7 calories in romaine lettuce (1 cup, 35 g), 7 calories in spinach (1 cup, 25 g). Most of the calories in romaine lettuce come from carbohydrate.

More in romaine lettuce: vitamin A (2.2×). More in spinach: vitamin K (4.1×), vitamin C (4.1×) and magnesium (5.5×). Everything else is within 4% of a day's needs.

Calories, and where they come from

Romaine lettuce, raw7 cal

1 cup (35 g) · 0.34 g protein · 1.4 g carbs (0.42 g sugars) · 0.025 g fat

Spinach, raw7 cal

1 cup (25 g) · 0.71 g protein · 0.6 g carbs (0.1 g sugars) · 0.15 g fat

Share of the calories fromproteincarbsfat

Where they differ

Bar length 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 difference in length is a small difference. Color says which food, never which is better.

0%62.5%125%
  • Vitamin K29.2 µg · 121 µg
    24%101%
  • Vitamin A153 µg · 70.8 µg
    17%8%
  • Vitamin C1.6 mg · 6.6 mg
    2%7%
  • Magnesium4.2 mg · 23.3 mg
    1%6%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in one serving of each.

  • Protein0.34 g · 0.71 g1%·1%
  • Total fat0.025 g · 0.15 g<1%·<1%
  • Saturated fatlimit0.014 g · 0.016 g<1%·<1%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Carbohydrates1.4 g · 0.6 g1%·<1%
  • Fiber0.63 g · 0.4 g2%·1%
  • Sodiumlimit8.1 mg · 27.8 mg<1%·1%
  • Potassium91 mg · 146 mg2%·3%
  • Calcium9.8 mg · 17 mg1%·1%
  • Iron0.095 mg · 0.32 mg1%·2%
  • Phosphorus8.1 mg · 9.8 mg1%·1%
  • Zinc0.087 mg · 0.11 mg1%·1%
  • Copper0.017 mg · 0.021 mg2%·2%
  • Selenium0.14 µg · 0 µg<1%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin E0.049 mg · 0.51 mg<1%·3%
  • Thiamin (B1)0.022 mg · 0.019 mg2%·2%
  • Riboflavin (B2)0.025 mg · 0.049 mg2%·4%
  • Niacin (B3)0.13 mg · 0.14 mg1%·1%
  • Vitamin B60.022 mg · 0.049 mg1%·3%
  • Folate17.5 µg · 29 µg4%·7%
  • Vitamin B120 µg · 0 µg0%·0%
  • Choline3.5 mg · 4.8 mg1%·1%

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