Red leaf lettuce vs. Spinach — In-Depth Nutrition Comparison
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A recap on differences between red leaf lettuce and spinach
- Spinach is higher than red leaf lettuce in vitamin K, vitamin A, manganese, iron, folate, magnesium, copper, vitamin E, vitamin B2, and vitamin B6.
- Spinach covers your daily vitamin K needs 294% more than red leaf lettuce.
Food varieties used in this article are Lettuce, red leaf, raw and Spinach, cooked, boiled, drained, without salt.
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 | -64.3% |
| Contains more MagnesiumMagnesium | +625% |
| Contains more CalciumCalcium | +312.1% |
| Contains more PotassiumPotassium | +149.2% |
| Contains more IronIron | +197.5% |
| Contains more CopperCopper | +521.4% |
| Contains more ZincZinc | +280% |
| Contains more PhosphorusPhosphorus | +100% |
| Contains more ManganeseManganese | +360.6% |
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 | +164.9% |
| Contains more Vitamin AVitamin A | +39.7% |
| Contains more Vitamin EVitamin E | +1286.7% |
| Contains more Vitamin B1Vitamin B1 | +48.4% |
| Contains more Vitamin B2Vitamin B2 | +206.5% |
| Contains more Vitamin B3Vitamin B3 | +52.6% |
| Contains more Vitamin B6Vitamin B6 | +142% |
| Contains more Vitamin KVitamin K | +251.8% |
| Contains more FolateFolate | +305.6% |
| Contains more CholineCholine | +66.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.33 g
Fats:
0.22 g
Carbs:
2.26 g
Water:
95.64 g
Other:
0.55 g
Protein:
2.97 g
Fats:
0.26 g
Carbs:
3.75 g
Water:
91.21 g
Other:
1.81 g
| Contains more ProteinProtein | +123.3% |
| Contains more FatsFats | +18.2% |
| Contains more CarbsCarbs | +65.9% |
| Contains more OtherOther | +229.1% |
~equal in
Water
~91.21g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.017 g
Monounsaturated fat:
Mono. Fat
0.005 g
Polyunsaturated fat:
Poly. Fat
0.072 g
Saturated fat:
Sat. Fat
0.043 g
Monounsaturated fat:
Mono. Fat
0.006 g
Polyunsaturated fat:
Poly. Fat
0.109 g
| Contains less Sat. FatSaturated fat | -60.5% |
| Contains more Mono. FatMonounsaturated fat | +20% |
| Contains more Poly. FatPolyunsaturated fat | +51.4% |
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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| Rich in minerals |
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| Lower in Sugar |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 140.3µg | 493.6µg | 294% |
| Manganese | 0.203mg | 0.935mg | 32% |
| Iron | 1.2mg | 3.57mg | 30% |
| Folate | 36µg | 146µg | 28% |
| Magnesium | 12mg | 87mg | 18% |
| Vitamin A | 375µg | 524µg | 17% |
| Copper | 0.028mg | 0.174mg | 16% |
| Vitamin E | 0.15mg | 2.08mg | 13% |
| Vitamin B2 | 0.077mg | 0.236mg | 12% |
| Vitamin B6 | 0.1mg | 0.242mg | 11% |
| Calcium | 33mg | 136mg | 10% |
| Potassium | 187mg | 466mg | 8% |
| Vitamin C | 3.7mg | 9.8mg | 7% |
| Fiber | 0.9g | 2.4g | 6% |
| Zinc | 0.2mg | 0.76mg | 5% |
| Phosphorus | 28mg | 56mg | 4% |
| Vitamin B1 | 0.064mg | 0.095mg | 3% |
| Protein | 1.33g | 2.97g | 3% |
| Sodium | 25mg | 70mg | 2% |
| Choline | 11.8mg | 19.7mg | 1% |
| Vitamin B3 | 0.321mg | 0.49mg | 1% |
| Calories | 16kcal | 23kcal | 0% |
| Fats | 0.22g | 0.26g | 0% |
| Carbs | 2.26g | 3.75g | 0% |
| Net carbs | 1.36g | 1.35g | N/A |
| Sugar | 0.48g | 0.43g | N/A |
| Selenium | 1.5µg | 1.5µg | 0% |
| Vitamin B5 | 0.144mg | 0.145mg | 0% |
| Saturated fat | 0.017g | 0.043g | 0% |
| Monounsaturated fat | 0.005g | 0.006g | 0% |
| Polyunsaturated fat | 0.072g | 0.109g | 0% |
| Tryptophan | 0.022mg | 0.04mg | 0% |
| Threonine | 0.048mg | 0.127mg | 0% |
| Isoleucine | 0.038mg | 0.152mg | 0% |
| Leucine | 0.07mg | 0.231mg | 0% |
| Lysine | 0.045mg | 0.182mg | 0% |
| Methionine | 0.016mg | 0.055mg | 0% |
| Phenylalanine | 0.067mg | 0.134mg | 0% |
| Valine | 0.048mg | 0.168mg | 0% |
| Histidine | 0.019mg | 0.066mg | 0% |
| Fructose | 0.28g | 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 |
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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
46%
135%
Minerals Daily Need Coverage Score
14%
52%
Comparison summary
Which food is richer in minerals?
Spinach is relatively richer in minerals
Which food is lower in Sugar?
Spinach is lower in Sugar (difference - 0.05g)
Which food is richer in vitamins?
Spinach is relatively richer in vitamins
Which food contains less Sodium?
Red leaf lettuce contains less Sodium (difference - 45mg)
Which food is lower in Saturated fat?
Red leaf lettuce is lower in Saturated fat (difference - 0.026g)
Which food is lower in glycemic index?
Red leaf lettuce is lower in glycemic index (difference - 32)
Which food is cheaper?
Red leaf lettuce is cheaper (difference - $0.2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)