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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

Red leaf lettuce vs 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 9.9% 17% 45% 9.3% 5.5% 12% 3.3% 26% 8.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 12% 125% 3% 0% 16% 18% 6% 8.6% 23% 0% 351% 27% 6.4%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Red leaf lettuce Spinach raw 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 g
3% 4% 91% 2%
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
18% 5% 77%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.072 g
26% 4% 69%
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
42% 58%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.2 g
Fructose: 0.28 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
16% 26% 35% 23%
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

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.