Lettuce, cos or romaine, raw vs. Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt — In-Depth Nutrition Comparison
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What are the differences between lettuce, cos or romaine, raw and spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt?
- Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt is richer than lettuce, cos or romaine, raw in vitamin K, vitamin A, manganese, vitamin E, magnesium, copper, iron, calcium, and selenium.
- Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt's daily need coverage for vitamin K is 365% more.
- The amount of sodium in lettuce, cos or romaine, raw is lower.
We used Lettuce, cos or romaine, raw and Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt types in this article.
Infographic
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains less SodiumSodium | -97.5% |
| Contains more MagnesiumMagnesium | +485.7% |
| Contains more CalciumCalcium | +363.6% |
| Contains more PotassiumPotassium | +22.3% |
| Contains more IronIron | +102.1% |
| Contains more CopperCopper | +235.4% |
| Contains more ZincZinc | +113% |
| Contains more PhosphorusPhosphorus | +66.7% |
| Contains more ManganeseManganese | +362.6% |
| Contains more SeleniumSelenium | +1275% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin CVitamin C | +81.8% |
| Contains more Vitamin B5Vitamin B5 | +89.3% |
| Contains more FolateFolate | +12.4% |
| Contains more Vitamin AVitamin A | +38.3% |
| Contains more Vitamin EVitamin E | +2623.1% |
| Contains more Vitamin B2Vitamin B2 | +162.7% |
| Contains more Vitamin B3Vitamin B3 | +40.3% |
| Contains more Vitamin B6Vitamin B6 | +83.8% |
| Contains more Vitamin KVitamin K | +427.5% |
| Contains more CholineCholine | +150.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.23 g
Fats:
0.3 g
Carbs:
3.29 g
Water:
94.61 g
Other:
0.57 g
Protein:
4.01 g
Fats:
0.87 g
Carbs:
4.8 g
Water:
88.94 g
Other:
1.38 g
| Contains more ProteinProtein | +226% |
| Contains more FatsFats | +190% |
| Contains more CarbsCarbs | +45.9% |
| Contains more OtherOther | +142.1% |
~equal in
Water
~88.94g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.039 g
Monounsaturated fat:
Mono. Fat
0.012 g
Polyunsaturated fat:
Poly. Fat
0.16 g
Saturated fat:
Sat. Fat
0.036 g
Monounsaturated fat:
Mono. Fat
0 g
Polyunsaturated fat:
Poly. Fat
0.086 g
| Contains more Mono. FatMonounsaturated fat | +∞% |
| Contains more Poly. FatPolyunsaturated fat | +86% |
~equal in
Saturated fat
~0.036g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0 g
Glucose:
0.39 g
Fructose:
0.8 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0.21 g
Glucose:
0.2 g
Fructose:
0.09 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more GlucoseGlucose | +95% |
| Contains more FructoseFructose | +788.9% |
| Contains more SucroseSucrose | +∞% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 102.5µg | 540.7µg | 365% |
| Manganese | 0.155mg | 0.717mg | 24% |
| Vitamin E | 0.13mg | 3.54mg | 23% |
| Vitamin A | 436µg | 603µg | 19% |
| Magnesium | 14mg | 82mg | 16% |
| Sodium | 8mg | 322mg | 14% |
| Copper | 0.048mg | 0.161mg | 13% |
| Calcium | 33mg | 153mg | 12% |
| Iron | 0.97mg | 1.96mg | 12% |
| Selenium | 0.4µg | 5.5µg | 9% |
| Vitamin B2 | 0.067mg | 0.176mg | 8% |
| Protein | 1.23g | 4.01g | 6% |
| Fiber | 2.1g | 3.7g | 6% |
| Vitamin B6 | 0.074mg | 0.136mg | 5% |
| Folate | 136µg | 121µg | 4% |
| Phosphorus | 30mg | 50mg | 3% |
| Choline | 9.9mg | 24.8mg | 3% |
| Zinc | 0.23mg | 0.49mg | 2% |
| Potassium | 247mg | 302mg | 2% |
| Vitamin C | 4mg | 2.2mg | 2% |
| Vitamin B5 | 0.142mg | 0.075mg | 1% |
| Calories | 17kcal | 34kcal | 1% |
| Vitamin B1 | 0.072mg | 0.078mg | 1% |
| Vitamin B3 | 0.313mg | 0.439mg | 1% |
| Fats | 0.3g | 0.87g | 1% |
| Fructose | 0.8g | 0.09g | 1% |
| Carbs | 3.29g | 4.8g | 1% |
| Net carbs | 1.19g | 1.1g | N/A |
| Sugar | 1.19g | 0.51g | N/A |
| Saturated fat | 0.039g | 0.036g | 0% |
| Monounsaturated fat | 0.012g | 0g | 0% |
| Polyunsaturated fat | 0.16g | 0.086g | 0% |
| Tryptophan | 0.01mg | 0.101mg | 0% |
| Threonine | 0.043mg | 0.22mg | 0% |
| Isoleucine | 0.045mg | 0.128mg | 0% |
| Leucine | 0.076mg | 0.205mg | 0% |
| Lysine | 0.064mg | 0.256mg | 0% |
| Methionine | 0.015mg | 0.053mg | 0% |
| Phenylalanine | 0.065mg | 0.211mg | 0% |
| Valine | 0.055mg | 0.181mg | 0% |
| Histidine | 0.021mg | 0.049mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
45%
141%
Minerals Daily Need Coverage Score
14%
46%
Comparison summary
Which food is lower in Sugar?
Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt is lower in Sugar (difference - 0.68g)
Which food is lower in Saturated fat?
Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt is lower in Saturated fat (difference - 0.003g)
Which food is richer in minerals?
Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt is relatively richer in minerals
Which food is richer in vitamins?
Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt is relatively richer in vitamins
Which food contains less Sodium?
Lettuce, cos or romaine, raw contains less Sodium (difference - 314mg)
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 ()
Which food is cheaper?
?
The foods are relatively equal in price ($)