Spinach vs. Lettuce, cos or romaine, raw — In-Depth Nutrition Comparison
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How are spinach and lettuce, cos or romaine, raw different?
- Spinach has more vitamin K, manganese, iron, magnesium, copper, vitamin E, vitamin B2, vitamin B6, calcium, and vitamin A than lettuce, cos or romaine, raw.
- Daily need coverage for vitamin K for spinach is 326% higher.
- Spinach contains 16 times more vitamin E than lettuce, cos or romaine, raw. While spinach contains 2.08mg of vitamin E, lettuce, cos or romaine, raw contains only 0.13mg.
Spinach, cooked, boiled, drained, without salt and Lettuce, cos or romaine, raw are the varieties used 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 more MagnesiumMagnesium | +521.4% |
| Contains more CalciumCalcium | +312.1% |
| Contains more PotassiumPotassium | +88.7% |
| Contains more IronIron | +268% |
| Contains more CopperCopper | +262.5% |
| Contains more ZincZinc | +230.4% |
| Contains more PhosphorusPhosphorus | +86.7% |
| Contains more ManganeseManganese | +503.2% |
| Contains more SeleniumSelenium | +275% |
| Contains less SodiumSodium | -88.6% |
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 | +145% |
| Contains more Vitamin AVitamin A | +20.3% |
| Contains more Vitamin EVitamin E | +1500% |
| Contains more Vitamin B1Vitamin B1 | +31.9% |
| Contains more Vitamin B2Vitamin B2 | +252.2% |
| Contains more Vitamin B3Vitamin B3 | +56.5% |
| Contains more Vitamin B6Vitamin B6 | +227% |
| Contains more Vitamin KVitamin K | +381.6% |
| Contains more CholineCholine | +99% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.97 g
Fats:
0.26 g
Carbs:
3.75 g
Water:
91.21 g
Other:
1.81 g
Protein:
1.23 g
Fats:
0.3 g
Carbs:
3.29 g
Water:
94.61 g
Other:
0.57 g
| Contains more ProteinProtein | +141.5% |
| Contains more CarbsCarbs | +14% |
| Contains more OtherOther | +217.5% |
| Contains more FatsFats | +15.4% |
~equal in
Water
~94.61g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.043 g
Monounsaturated fat:
Mono. Fat
0.006 g
Polyunsaturated fat:
Poly. Fat
0.109 g
Saturated Fat:
Sat. Fat
0.039 g
Monounsaturated fat:
Mono. Fat
0.012 g
Polyunsaturated fat:
Poly. Fat
0.16 g
| Contains more Mono. FatMonounsaturated fat | +100% |
| Contains more Poly. FatPolyunsaturated fat | +46.8% |
~equal in
Saturated Fat
~0.039g
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 | |
|
Opinion |
| Calories | 23kcal | 17kcal |
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| Protein | 2.97g | 1.23g |
|
| Fats | 0.26g | 0.3g |
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| Vitamin C | 9.8mg | 4mg |
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| Net carbs | 1.35g | 1.19g |
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| Carbs | 3.75g | 3.29g |
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| Magnesium | 87mg | 14mg |
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| Calcium | 136mg | 33mg |
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| Potassium | 466mg | 247mg |
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| Iron | 3.57mg | 0.97mg |
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| Sugar | 0.43g | 1.19g |
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| Fiber | 2.4g | 2.1g |
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| Copper | 0.174mg | 0.048mg |
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| Zinc | 0.76mg | 0.23mg |
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| Phosphorus | 56mg | 30mg |
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| Sodium | 70mg | 8mg |
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| Vitamin A | 10481IU | 8710IU |
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| Vitamin A | 524µg | 436µg |
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| Vitamin E | 2.08mg | 0.13mg |
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| Manganese | 0.935mg | 0.155mg |
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| Selenium | 1.5µg | 0.4µg |
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| Vitamin B1 | 0.095mg | 0.072mg |
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| Vitamin B2 | 0.236mg | 0.067mg |
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| Vitamin B3 | 0.49mg | 0.313mg |
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| Vitamin B5 | 0.145mg | 0.142mg |
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| Vitamin B6 | 0.242mg | 0.074mg |
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| Vitamin K | 493.6µg | 102.5µg |
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| Folate | 146µg | 136µg |
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| Choline | 19.7mg | 9.9mg |
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| Saturated Fat | 0.043g | 0.039g |
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| Monounsaturated fat | 0.006g | 0.012g |
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| Polyunsaturated fat | 0.109g | 0.16g |
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| Tryptophan | 0.04mg | 0.01mg |
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| Threonine | 0.127mg | 0.043mg |
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| Isoleucine | 0.152mg | 0.045mg |
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| Leucine | 0.231mg | 0.076mg |
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| Lysine | 0.182mg | 0.064mg |
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| Methionine | 0.055mg | 0.015mg |
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| Phenylalanine | 0.134mg | 0.065mg |
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| Valine | 0.168mg | 0.055mg |
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| Histidine | 0.066mg | 0.021mg |
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| Fructose | 0.8g |
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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
170%
74%
Minerals Daily Need Coverage Score
52%
14%
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 - 0.76g)
Which food is richer in vitamins?
Spinach is relatively richer in vitamins
Which food contains less Sodium?
Lettuce, cos or romaine, raw contains less Sodium (difference - 62mg)
Which food is lower in Saturated Fat?
Lettuce, cos or romaine, raw is lower in Saturated Fat (difference - 0.004g)
Which food is lower in glycemic index?
Lettuce, cos or romaine, raw is lower in glycemic index (difference - 32)
Which food is cheaper?
Lettuce, cos or romaine, raw is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)