Red leaf lettuce vs. Spinach raw — In-Depth Nutrition Comparison
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The main differences between red leaf lettuce and spinach raw
- Spinach raw is richer than red leaf lettuce in vitamin K, folate, vitamin A, manganese, vitamin C, iron, magnesium, vitamin E, copper, and potassium.
- Daily need coverage for vitamin K for spinach raw is 285% higher.
Food types used in this article are Lettuce, red leaf, raw and Spinach, raw.
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 | -68.4% |
| Contains more SeleniumSelenium | +50% |
| Contains more MagnesiumMagnesium | +558.3% |
| Contains more CalciumCalcium | +200% |
| Contains more PotassiumPotassium | +198.4% |
| Contains more IronIron | +125.8% |
| Contains more CopperCopper | +364.3% |
| Contains more ZincZinc | +165% |
| Contains more PhosphorusPhosphorus | +75% |
| Contains more ManganeseManganese | +341.9% |
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 B5Vitamin B5 | +121.5% |
| Contains more Vitamin CVitamin C | +659.5% |
| Contains more Vitamin AVitamin A | +25.1% |
| Contains more Vitamin EVitamin E | +1253.3% |
| Contains more Vitamin B1Vitamin B1 | +21.9% |
| Contains more Vitamin B2Vitamin B2 | +145.5% |
| Contains more Vitamin B3Vitamin B3 | +125.5% |
| Contains more Vitamin B6Vitamin B6 | +95% |
| Contains more Vitamin KVitamin K | +244.2% |
| Contains more FolateFolate | +438.9% |
| Contains more CholineCholine | +63.6% |
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:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
| Contains more ProteinProtein | +115% |
| Contains more FatsFats | +77.3% |
| Contains more CarbsCarbs | +60.6% |
| Contains more OtherOther | +212.7% |
~equal in
Water
~91.4g
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
0.063 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.165 g
| Contains less Sat. FatSaturated fat | -73% |
| Contains more Mono. FatMonounsaturated fat | +100% |
| Contains more Poly. FatPolyunsaturated fat | +129.2% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0 g
Glucose:
0.2 g
Fructose:
0.28 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0.07 g
Glucose:
0.11 g
Fructose:
0.15 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0.1 g
| Contains more GlucoseGlucose | +81.8% |
| Contains more FructoseFructose | +86.7% |
| Contains more SucroseSucrose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~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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| 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 | 482.9µg | 286% |
| Folate | 36µg | 194µg | 40% |
| Manganese | 0.203mg | 0.897mg | 30% |
| Vitamin C | 3.7mg | 28.1mg | 27% |
| Iron | 1.2mg | 2.71mg | 19% |
| Magnesium | 12mg | 79mg | 16% |
| Vitamin E | 0.15mg | 2.03mg | 13% |
| Copper | 0.028mg | 0.13mg | 11% |
| Potassium | 187mg | 558mg | 11% |
| Vitamin A | 375µg | 469µg | 10% |
| Vitamin B2 | 0.077mg | 0.189mg | 9% |
| Calcium | 33mg | 99mg | 7% |
| Vitamin B6 | 0.1mg | 0.195mg | 7% |
| Fiber | 0.9g | 2.2g | 5% |
| Vitamin B3 | 0.321mg | 0.724mg | 3% |
| Zinc | 0.2mg | 0.53mg | 3% |
| Phosphorus | 28mg | 49mg | 3% |
| Protein | 1.33g | 2.86g | 3% |
| Vitamin B5 | 0.144mg | 0.065mg | 2% |
| Sodium | 25mg | 79mg | 2% |
| Selenium | 1.5µg | 1µg | 1% |
| Choline | 11.8mg | 19.3mg | 1% |
| Polyunsaturated fat | 0.072g | 0.165g | 1% |
| Vitamin B1 | 0.064mg | 0.078mg | 1% |
| Calories | 16kcal | 23kcal | 0% |
| Fats | 0.22g | 0.39g | 0% |
| Carbs | 2.26g | 3.63g | 0% |
| Net carbs | 1.36g | 1.43g | N/A |
| Sugar | 0.48g | 0.42g | N/A |
| Saturated fat | 0.017g | 0.063g | 0% |
| Monounsaturated fat | 0.005g | 0.01g | 0% |
| Tryptophan | 0.022mg | 0.039mg | 0% |
| Threonine | 0.048mg | 0.122mg | 0% |
| Isoleucine | 0.038mg | 0.147mg | 0% |
| Leucine | 0.07mg | 0.223mg | 0% |
| Lysine | 0.045mg | 0.174mg | 0% |
| Methionine | 0.016mg | 0.053mg | 0% |
| Phenylalanine | 0.067mg | 0.129mg | 0% |
| Valine | 0.048mg | 0.161mg | 0% |
| Histidine | 0.019mg | 0.064mg | 0% |
| Fructose | 0.28g | 0.15g | 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%
137%
Minerals Daily Need Coverage Score
14%
45%
Comparison summary
Which food is richer in minerals?
Spinach raw is relatively richer in minerals
Which food is lower in Sugar?
Spinach raw is lower in Sugar (difference - 0.06g)
Which food is richer in vitamins?
Spinach raw is relatively richer in vitamins
Which food contains less Sodium?
Red leaf lettuce contains less Sodium (difference - 54mg)
Which food is lower in Saturated fat?
Red leaf lettuce is lower in Saturated fat (difference - 0.046g)
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?
?
The foods are relatively equal in Cholesterol (0 mg)