Espinacas, crudo vs Lechuga romaní, crudo
Both compared per 100 g. Espinacas, crudo has 35% more calories than lechuga romaní, crudo (23 kcal vs 17 kcal). Espinacas, crudo has 2,3 times as much protein as lechuga romaní, crudo (2,9 g vs 1,2 g). They have similar amounts of fiber. Lechuga romaní, crudo has 2,8 times as much sugars as espinacas, crudo (1,2 g vs 0,42 g).
The biggest vitamin and mineral differences: Espinacas, crudo has more Vitamina K (+317% DV), Espinacas, crudo has more manganese (+32% DV) and Espinacas, crudo has more Vitamina C (+27% DV).
| Per 100 g | Espinacas, crudo | Lechuga romaní, crudo |
|---|---|---|
| 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%) |
| Vitamina A | 469 µg (52%) | 436 µg (48%) |
| Vitamina C | 28,1 mg (31%) | 4 mg (4%) |
| Vitamina D | 0 µg (0%) | 0 µg (0%) |
| Vitamina E | 2 mg (14%) | 0,13 mg (0,9%) |
| Vitamina 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%) |
| Ácido pantoténico (B5) | 0,065 mg (1%) | 0,14 mg (3%) |
| Vitamina B6 | 0,2 mg (11%) | 0,074 mg (4%) |
| Folate (B9) | 194 µg (49%) | 136 µg (34%) |
| Vitamina B12 | 0 µg (0%) | 0 µg (0%) |
| Choline | 19,3 mg (4%) | 9,9 mg (2%) |
| Calcio | 99 mg (8%) | 33 mg (3%) |
| Iron | 2,7 mg (15%) | 0,97 mg (5%) |
| Magnesio | 79 mg (19%) | 14 mg (3%) |
| Fósforo | 49 mg (4%) | 30 mg (2%) |
| Potasio | 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%) |
| Selenio | 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.
Espinacas, crudo
Espinacas, crudo contains 23 kcal per 100 g. A typical serving of 1 taza (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).
Lechuga romaní, crudo
Lechuga romaní, crudo contains 17 kcal per 100 g. A typical serving of 1 NLEA porción (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).