Spinach, raw vs Romaine lettuce, raw
Both compared per 100 g. Spinach, raw has 35% more calories than romaine lettuce, raw (23 kcal vs 17 kcal). Spinach, raw has 2.3 times as much protein as romaine lettuce, raw (2.9 g vs 1.2 g). They have similar amounts of fiber. Romaine lettuce, raw has 2.8 times as much sugars as spinach, raw (1.2 g vs 0.42 g).
The biggest vitamin and mineral differences: Spinach, raw has more Vitamin K (+317% DV), Spinach, raw has more manganese (+32% DV) and Spinach, raw has more Vitamin C (+27% DV).
| Per 100 g | Spinach, raw | Romaine lettuce, raw |
|---|---|---|
| Calories | 23 kcal | 17 kcal |
| Protein | 2.9 g | 1.2 g |
| Carbohydrates | 3.6 g | 3.3 g |
| Fiber | 2.2 g | 2.1 g |
| Sugars | 0.42 g | 1.2 g |
| Total fat | 0.39 g | 0.3 g |
| Saturated fat | 0.063 g | 0.039 g |
| Cholesterol | 0 mg | 0 mg |
| Sodium | 79 mg | 8 mg |
| Water | 91.4 g | 94.6 g |
| Sodium | 79 mg (3%) | 8 mg (0.3%) |
| Vitamin A | 469 µg (52%) | 436 µg (48%) |
| Vitamin C | 28.1 mg (31%) | 4 mg (4%) |
| Vitamin D | 0 µg (0%) | 0 µg (0%) |
| Vitamin E | 2 mg (14%) | 0.13 mg (0.9%) |
| Vitamin K | 483 µg (402%) | 103 µg (85%) |
| Thiamin (B1) | 0.078 mg (7%) | 0.072 mg (6%) |
| Riboflavin (B2) | 0.19 mg (15%) | 0.067 mg (5%) |
| Niacin (B3) | 0.72 mg (5%) | 0.31 mg (2%) |
| Pantothenic acid (B5) | 0.065 mg (1%) | 0.14 mg (3%) |
| Vitamin B6 | 0.2 mg (11%) | 0.074 mg (4%) |
| Folate (B9) | 194 µg (49%) | 136 µg (34%) |
| Vitamin B12 | 0 µg (0%) | 0 µg (0%) |
| Choline | 19.3 mg (4%) | 9.9 mg (2%) |
| Calcium | 99 mg (8%) | 33 mg (3%) |
| Iron | 2.7 mg (15%) | 0.97 mg (5%) |
| Magnesium | 79 mg (19%) | 14 mg (3%) |
| Phosphorus | 49 mg (4%) | 30 mg (2%) |
| Potassium | 558 mg (12%) | 247 mg (5%) |
| Zinc | 0.53 mg (5%) | 0.23 mg (2%) |
| Copper | 0.13 mg (14%) | 0.048 mg (5%) |
| Manganese | 0.9 mg (39%) | 0.16 mg (7%) |
| Selenium | 1 µg (2%) | 0.4 µg (0.7%) |
Bold: the higher value. Percentages are % Daily Value. Sources: USDA FoodData Central: SR Legacy; USDA FoodData Central: SR Legacy. "Not reported" means the source has no value, which is not the same as zero.
Spinach, raw
Spinach, raw contains 23 kcal per 100 g. A typical serving of 1 cup (30 g) provides about 7 kcal.
Roughly 49% of its calories come from carbohydrates, with 39% from protein and 12% from fat (estimated with general energy factors).
Romaine lettuce, raw
Romaine lettuce, raw contains 17 kcal per 100 g. A 1 NLEA serving (85 g) provides about 14 kcal.
Roughly 63% of its calories come from carbohydrates, with 24% from protein and 13% from fat (estimated with general energy factors).