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  6. Red leaf lettuce vs. Spinach

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, Manganese, Iron, Folate, Magnesium, Vitamin A RAE, 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

Red leaf lettuce vs Spinach infographic
Infographic link

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.
Red leaf lettuce
Red leaf lettuce
1
:
8
Spinach
Spinach
Contains less Sodium -64.3%
Contains more Calcium +312.1%
Contains more Iron +197.5%
Contains more Magnesium +625%
Contains more Phosphorus +100%
Contains more Potassium +149.2%
Contains more Zinc +280%
Contains more Copper +521.4%
Contains more Manganese +360.6%
Equal in Selenium - 1.5
Red leaf lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 45% 9% 12% 17% 4% 6% 10% 27% 9%
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Contains less Sodium -64.3%
Contains more Calcium +312.1%
Contains more Iron +197.5%
Contains more Magnesium +625%
Contains more Phosphorus +100%
Contains more Potassium +149.2%
Contains more Zinc +280%
Contains more Copper +521.4%
Contains more Manganese +360.6%
Equal in Selenium - 1.5

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.
Red leaf lettuce
Red leaf lettuce
0
:
10
Spinach
Spinach
Contains more Vitamin A +39.9%
Contains more Vitamin E +1286.7%
Contains more Vitamin C +164.9%
Contains more Vitamin B1 +48.4%
Contains more Vitamin B2 +206.5%
Contains more Vitamin B3 +52.6%
Contains more Vitamin B6 +142%
Contains more Folate +305.6%
Contains more Vitamin K +251.8%
Equal in Vitamin B5 - 0.145
Red leaf lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 450% 3% 0% 13% 16% 18% 7% 9% 24% 27% 0% 351%
Spinach
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
Contains more Vitamin A +39.9%
Contains more Vitamin E +1286.7%
Contains more Vitamin C +164.9%
Contains more Vitamin B1 +48.4%
Contains more Vitamin B2 +206.5%
Contains more Vitamin B3 +52.6%
Contains more Vitamin B6 +142%
Contains more Folate +305.6%
Contains more Vitamin K +251.8%
Equal in Vitamin B5 - 0.145

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Red leaf lettuce
Red leaf lettuce
1
:
4
Spinach
Spinach
Contains more Protein +123.3%
Contains more Fats +18.2%
Contains more Carbs +65.9%
Contains more Other +229.1%
Equal in Water - 91.21
Red leaf lettuce
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 g
Spinach
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Contains more Protein +123.3%
Contains more Fats +18.2%
Contains more Carbs +65.9%
Contains more Other +229.1%
Equal in Water - 91.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Red leaf lettuce
Red leaf lettuce
1
:
2
Spinach
Spinach
Contains less Saturated Fat -60.5%
Contains more Monounsaturated Fat +20%
Contains more Polyunsaturated fat +51.4%
Red leaf lettuce
18% 5% 77%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.072 g
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Contains less Saturated Fat -60.5%
Contains more Monounsaturated Fat +20%
Contains more Polyunsaturated 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.
Red leaf lettuce Spinach
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Red leaf lettuce Spinach Opinion
Net carbs 1.36g 1.35g Red leaf lettuce
Protein 1.33g 2.97g Spinach
Fats 0.22g 0.26g Spinach
Carbs 2.26g 3.75g Spinach
Calories 16kcal 23kcal Spinach
Fructose 0.28g Red leaf lettuce
Sugar 0.48g 0.43g Spinach
Fiber 0.9g 2.4g Spinach
Calcium 33mg 136mg Spinach
Iron 1.2mg 3.57mg Spinach
Magnesium 12mg 87mg Spinach
Phosphorus 28mg 56mg Spinach
Potassium 187mg 466mg Spinach
Sodium 25mg 70mg Red leaf lettuce
Zinc 0.2mg 0.76mg Spinach
Copper 0.028mg 0.174mg Spinach
Manganese 0.203mg 0.935mg Spinach
Selenium 1.5µg 1.5µg
Vitamin A 7492IU 10481IU Spinach
Vitamin A RAE 375µg 524µg Spinach
Vitamin E 0.15mg 2.08mg Spinach
Vitamin C 3.7mg 9.8mg Spinach
Vitamin B1 0.064mg 0.095mg Spinach
Vitamin B2 0.077mg 0.236mg Spinach
Vitamin B3 0.321mg 0.49mg Spinach
Vitamin B5 0.144mg 0.145mg Spinach
Vitamin B6 0.1mg 0.242mg Spinach
Folate 36µg 146µg Spinach
Vitamin K 140.3µg 493.6µg Spinach
Tryptophan 0.022mg 0.04mg Spinach
Threonine 0.048mg 0.127mg Spinach
Isoleucine 0.038mg 0.152mg Spinach
Leucine 0.07mg 0.231mg Spinach
Lysine 0.045mg 0.182mg Spinach
Methionine 0.016mg 0.055mg Spinach
Phenylalanine 0.067mg 0.134mg Spinach
Valine 0.048mg 0.168mg Spinach
Histidine 0.019mg 0.066mg Spinach
Saturated Fat 0.017g 0.043g Red leaf lettuce
Monounsaturated Fat 0.005g 0.006g Spinach
Polyunsaturated fat 0.072g 0.109g Spinach

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Red leaf lettuce Spinach
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
76%
Red leaf lettuce
183%
Spinach
Minerals Daily Need Coverage Score
14%
Red leaf lettuce
52%
Spinach

Comparison summary

Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 0.05g)
Which food is richer in vitamins?
Spinach
Spinach is relatively richer in vitamins
Which food contains less Sodium?
Red leaf lettuce
Red leaf lettuce contains less Sodium (difference - 45mg)
Which food is lower in Saturated Fat?
Red leaf lettuce
Red leaf lettuce is lower in Saturated Fat (difference - 0.026g)
Which food is lower in glycemic index?
Red leaf lettuce
Red leaf lettuce is lower in glycemic index (difference - 32)
Which food is cheaper?
Red leaf lettuce
Red leaf lettuce is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Red leaf lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168431/nutrients
  2. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.