Spinach vs. Lettuce, iceberg (includes crisphead types), raw — In-Depth Nutrition Comparison
Compare
Significant differences between spinach and lettuce, iceberg (includes crisphead types), raw
- The amount of vitamin K, vitamin A, iron, manganese, folate, magnesium, copper, vitamin B2, vitamin B6, and vitamin E in spinach is higher than in lettuce, iceberg (includes crisphead types), raw.
- Spinach covers your daily vitamin K needs 391% more than lettuce, iceberg (includes crisphead types), raw.
- Lettuce, iceberg (includes crisphead types), raw has 21 times less vitamin A than spinach. Spinach has 10481IU of vitamin A, while lettuce, iceberg (includes crisphead types), raw has 502IU.
Specific food types used in this comparison are Spinach, cooked, boiled, drained, without salt and Lettuce, iceberg (includes crisphead types), raw.
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.
| Contains more MagnesiumMagnesium | +1142.9% |
| Contains more CalciumCalcium | +655.6% |
| Contains more PotassiumPotassium | +230.5% |
| Contains more IronIron | +770.7% |
| Contains more CopperCopper | +596% |
| Contains more ZincZinc | +406.7% |
| Contains more PhosphorusPhosphorus | +180% |
| Contains more ManganeseManganese | +648% |
| Contains more SeleniumSelenium | +1400% |
| Contains less SodiumSodium | -85.7% |
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 | +250% |
| Contains more Vitamin AVitamin A | +1996% |
| Contains more Vitamin EVitamin E | +1055.6% |
| Contains more Vitamin B1Vitamin B1 | +131.7% |
| Contains more Vitamin B2Vitamin B2 | +844% |
| Contains more Vitamin B3Vitamin B3 | +298.4% |
| Contains more Vitamin B5Vitamin B5 | +59.3% |
| Contains more Vitamin B6Vitamin B6 | +476.2% |
| Contains more Vitamin KVitamin K | +1948.1% |
| Contains more FolateFolate | +403.4% |
| Contains more CholineCholine | +194% |
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:
0.9 g
Fats:
0.14 g
Carbs:
2.97 g
Water:
95.64 g
Other:
0.35 g
| Contains more ProteinProtein | +230% |
| Contains more FatsFats | +85.7% |
| Contains more CarbsCarbs | +26.3% |
| Contains more OtherOther | +417.1% |
~equal in
Water
~95.64g
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
0.018 g
Monounsaturated fat:
Mono. Fat
0.006 g
Polyunsaturated fat:
Poly. Fat
0.074 g
| Contains more Poly. FatPolyunsaturated fat | +47.3% |
| Contains less Sat. FatSaturated fat | -58.1% |
~equal in
Monounsaturated fat
~0.006g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Rich in minerals |
|
||
| Lower in Sugar |
|
||
| Rich in vitamins |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 493.6µg | 24.1µg | 391% |
| Vitamin A | 524µg | 25µg | 55% |
| Iron | 3.57mg | 0.41mg | 40% |
| Manganese | 0.935mg | 0.125mg | 35% |
| Folate | 146µg | 29µg | 29% |
| Magnesium | 87mg | 7mg | 19% |
| Copper | 0.174mg | 0.025mg | 17% |
| Vitamin B2 | 0.236mg | 0.025mg | 16% |
| Vitamin B6 | 0.242mg | 0.042mg | 15% |
| Vitamin E | 2.08mg | 0.18mg | 13% |
| Calcium | 136mg | 18mg | 12% |
| Potassium | 466mg | 141mg | 10% |
| Vitamin C | 9.8mg | 2.8mg | 8% |
| Zinc | 0.76mg | 0.15mg | 6% |
| Vitamin B1 | 0.095mg | 0.041mg | 5% |
| Fiber | 2.4g | 1.2g | 5% |
| Phosphorus | 56mg | 20mg | 5% |
| Protein | 2.97g | 0.9g | 4% |
| Sodium | 70mg | 10mg | 3% |
| Selenium | 1.5µg | 0.1µg | 3% |
| Vitamin B3 | 0.49mg | 0.123mg | 2% |
| Choline | 19.7mg | 6.7mg | 2% |
| Fructose | 1g | 1% | |
| Vitamin B5 | 0.145mg | 0.091mg | 1% |
| Calories | 23kcal | 14kcal | 0% |
| Fats | 0.26g | 0.14g | 0% |
| Carbs | 3.75g | 2.97g | 0% |
| Net carbs | 1.35g | 1.77g | N/A |
| Sugar | 0.43g | 1.97g | N/A |
| Saturated fat | 0.043g | 0.018g | 0% |
| Monounsaturated fat | 0.006g | 0.006g | 0% |
| Polyunsaturated fat | 0.109g | 0.074g | 0% |
| Tryptophan | 0.04mg | 0.009mg | 0% |
| Threonine | 0.127mg | 0.025mg | 0% |
| Isoleucine | 0.152mg | 0.018mg | 0% |
| Leucine | 0.231mg | 0.025mg | 0% |
| Lysine | 0.182mg | 0.024mg | 0% |
| Methionine | 0.055mg | 0.005mg | 0% |
| Phenylalanine | 0.134mg | 0.023mg | 0% |
| Valine | 0.168mg | 0.024mg | 0% |
| Histidine | 0.066mg | 0.009mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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
135%
11%
Minerals Daily Need Coverage Score
52%
8%
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 - 1.54g)
Which food is richer in vitamins?
Spinach is relatively richer in vitamins
Which food contains less Sodium?
Lettuce, iceberg (includes crisphead types), raw contains less Sodium (difference - 60mg)
Which food is lower in Saturated fat?
Lettuce, iceberg (includes crisphead types), raw is lower in Saturated fat (difference - 0.025g)
Which food is lower in glycemic index?
Lettuce, iceberg (includes crisphead types), raw is lower in glycemic index (difference - 32)
Which food is cheaper?
Lettuce, iceberg (includes crisphead types), raw is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)