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Spinach vs Lettuce - In-Depth Nutrition Comparison

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Comparison summary

Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food is richer in vitamins?
Spinach
Spinach is relatively richer in vitamins
Which food contains less Sugars?
Spinach
Spinach contains less Sugars (difference - 0.36g)
Which food is cheaper?
Spinach
Spinach is cheaper (difference - $0.3)
Which food is lower in Saturated Fat?
Lettuce
Lettuce is lower in Saturated Fat (difference - 0.043g)
Which food contains less Sodium?
Lettuce
Lettuce contains less Sodium (difference - 51mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Spinach Lettuce
Rich in minerals ok
Rich in vitamins ok
Lower in Sugars ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in glycemic index Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Spinach Lettuce
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
220
Spinach
85
Lettuce
Mineral Summary Score
30
Spinach
9
Lettuce

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +215.1%
Contains more Calcium +175%
Contains more Potassium +187.6%
Contains more Magnesium +507.7%
Contains more Copper +348.3%
Contains more Zinc +194.4%
Contains more Phosphorus +69%
Contains less Sodium -64.6%
Contains more Iron +215.1%
Contains more Calcium +175%
Contains more Potassium +187.6%
Contains more Magnesium +507.7%
Contains more Copper +348.3%
Contains more Zinc +194.4%
Contains more Phosphorus +69%
Contains less Sodium -64.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +205.4%
Contains more Vitamin A +26.6%
Contains more Vitamin E +822.7%
Contains more Vitamin B1 +11.4%
Contains more Vitamin B2 +136.3%
Contains more Vitamin B3 +93.1%
Contains more Vitamin B6 +116.7%
Contains more Vitamin K +282.3%
Contains more Vitamin B5 +106.2%
Contains more Vitamin C +205.4%
Contains more Vitamin A +26.6%
Contains more Vitamin E +822.7%
Contains more Vitamin B1 +11.4%
Contains more Vitamin B2 +136.3%
Contains more Vitamin B3 +93.1%
Contains more Vitamin B6 +116.7%
Contains more Vitamin K +282.3%
Contains more Vitamin B5 +106.2%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
17%
Spinach
8%
Lettuce
Carbohydrates
4%
Spinach
3%
Lettuce
Fats
2%
Spinach
1%
Lettuce

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Spinach Lettuce Opinion
Calories 23 15 Spinach
Protein 2.86 1.36 Spinach
Fats 0.39 0.15 Spinach
Vitamin C 28.1 9.2 Spinach
Carbs 3.63 2.87 Spinach
Cholesterol 0 0
Vitamin D 0 0
Iron 2.71 0.86 Spinach
Calcium 99 36 Spinach
Potassium 558 194 Spinach
Magnesium 79 13 Spinach
Sugars 0.42 0.78 Lettuce
Fiber 2.2 1.3 Spinach
Copper 0.13 0.029 Spinach
Zinc 0.53 0.18 Spinach
Starch 0 Lettuce
Phosphorus 49 29 Spinach
Sodium 79 28 Lettuce
Vitamin A 9377 7405 Spinach
Vitamin E 2.03 0.22 Spinach
Vitamin D 0 0
Vitamin B1 0.078 0.07 Spinach
Vitamin B2 0.189 0.08 Spinach
Vitamin B3 0.724 0.375 Spinach
Vitamin B5 0.065 0.134 Lettuce
Vitamin B6 0.195 0.09 Spinach
Vitamin B12 0 0
Vitamin K 482.9 126.3 Spinach
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.063 0.02 Lettuce
Monounsaturated Fat 0.01 0.006 Spinach
Polyunsaturated fat 0.165 0.082 Spinach
Tryptophan 0.039 0.009 Spinach
Threonine 0.122 0.059 Spinach
Isoleucine 0.147 0.084 Spinach
Leucine 0.223 0.079 Spinach
Lysine 0.174 0.084 Spinach
Methionine 0.053 0.016 Spinach
Phenylalanine 0.129 0.055 Spinach
Valine 0.161 0.07 Spinach
Histidine 0.064 0.022 Spinach
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.