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  6. Spinach vs. Red leaf lettuce

Spinach vs. Red leaf lettuce — In-Depth Nutrition Comparison

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A recap on differences between spinach and red leaf lettuce

  • Spinach is higher than red leaf lettuce in vitamin K, manganese, iron, folate, magnesium, vitamin A, copper, vitamin E, vitamin B2, and vitamin B6.
  • Spinach covers your daily vitamin K needs 294% more than red leaf lettuce.
  • Spinach contains 14 times more Vitamin E than red leaf lettuce. While spinach contains 2.08mg of Vitamin E, red leaf lettuce contains only 0.15mg.

Food varieties used in this article are Spinach, cooked, boiled, drained, without salt and Lettuce, red leaf, raw.

Infographic

Spinach vs Red leaf lettuce 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 62% 41% 41% 134% 58% 21% 24% 9.1% 122% 8.2%
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%
Contains more MagnesiumMagnesium +625%
Contains more CalciumCalcium +312.1%
Contains more PotassiumPotassium +149.2%
Contains more IronIron +197.5%
Contains more CopperCopper +521.4%
Contains more ZincZinc +280%
Contains more PhosphorusPhosphorus +100%
Contains more ManganeseManganese +360.6%
Contains less SodiumSodium -64.3%
~equal in Selenium ~1.5µg

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.
Spinach
Spinach
10
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 33% 629% 42% 0% 24% 54% 9.2% 8.7% 56% 0% 1234% 110% 11%
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% 450% 3% 0% 16% 18% 6% 8.6% 23% 0% 351% 27% 6.4%
Contains more Vitamin CVitamin C +164.9%
Contains more Vitamin AVitamin A +39.9%
Contains more Vitamin EVitamin E +1286.7%
Contains more Vitamin B1Vitamin B1 +48.4%
Contains more Vitamin B2Vitamin B2 +206.5%
Contains more Vitamin B3Vitamin B3 +52.6%
Contains more Vitamin B6Vitamin B6 +142%
Contains more Vitamin KVitamin K +251.8%
Contains more FolateFolate +305.6%
Contains more CholineCholine +66.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.144mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 g
Contains more ProteinProtein +123.3%
Contains more FatsFats +18.2%
Contains more CarbsCarbs +65.9%
Contains more OtherOther +229.1%
~equal in Water ~95.64g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 4% 69%
Saturated Fat: Sat. Fat 0.043 g
Monounsaturated Fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.109 g
18% 5% 77%
Saturated Fat: Sat. Fat 0.017 g
Monounsaturated Fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains more Mono. FatMonounsaturated Fat +20%
Contains more Poly. FatPolyunsaturated fat +51.4%
Contains less Sat. FatSaturated Fat -60.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spinach Red leaf lettuce
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 Spinach Red leaf lettuce Opinion
Calories 23kcal 16kcal Spinach
Protein 2.97g 1.33g Spinach
Fats 0.26g 0.22g Spinach
Vitamin C 9.8mg 3.7mg Spinach
Net carbs 1.35g 1.36g Red leaf lettuce
Carbs 3.75g 2.26g Spinach
Magnesium 87mg 12mg Spinach
Calcium 136mg 33mg Spinach
Potassium 466mg 187mg Spinach
Iron 3.57mg 1.2mg Spinach
Sugar 0.43g 0.48g Spinach
Fiber 2.4g 0.9g Spinach
Copper 0.174mg 0.028mg Spinach
Zinc 0.76mg 0.2mg Spinach
Phosphorus 56mg 28mg Spinach
Sodium 70mg 25mg Red leaf lettuce
Vitamin A 10481IU 7492IU Spinach
Vitamin A 524µg 375µg Spinach
Vitamin E 2.08mg 0.15mg Spinach
Manganese 0.935mg 0.203mg Spinach
Selenium 1.5µg 1.5µg
Vitamin B1 0.095mg 0.064mg Spinach
Vitamin B2 0.236mg 0.077mg Spinach
Vitamin B3 0.49mg 0.321mg Spinach
Vitamin B5 0.145mg 0.144mg Spinach
Vitamin B6 0.242mg 0.1mg Spinach
Vitamin K 493.6µg 140.3µg Spinach
Folate 146µg 36µg Spinach
Choline 19.7mg 11.8mg Spinach
Saturated Fat 0.043g 0.017g Red leaf lettuce
Monounsaturated Fat 0.006g 0.005g Spinach
Polyunsaturated fat 0.109g 0.072g Spinach
Tryptophan 0.04mg 0.022mg Spinach
Threonine 0.127mg 0.048mg Spinach
Isoleucine 0.152mg 0.038mg Spinach
Leucine 0.231mg 0.07mg Spinach
Lysine 0.182mg 0.045mg Spinach
Methionine 0.055mg 0.016mg Spinach
Phenylalanine 0.134mg 0.067mg Spinach
Valine 0.168mg 0.048mg Spinach
Histidine 0.066mg 0.019mg Spinach
Fructose 0.28g Red leaf lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach Red leaf lettuce
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
170%
Spinach
71%
Red leaf lettuce
Minerals Daily Need Coverage Score
52%
Spinach
14%
Red leaf lettuce

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