Lettuce vs. Spinach raw — In-Depth Nutrition Comparison
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Significant differences between lettuce and spinach raw
- The amount of vitamin K, vitamin A, folate, manganese, iron, vitamin C, magnesium, vitamin E, copper, and potassium in spinach raw is higher than in lettuce.
- Spinach raw covers your daily vitamin K needs 297% more than lettuce.
Specific food types used in this comparison are Lettuce, green 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 | -64.6% |
| Contains more MagnesiumMagnesium | +507.7% |
| Contains more CalciumCalcium | +175% |
| Contains more PotassiumPotassium | +187.6% |
| Contains more IronIron | +215.1% |
| Contains more CopperCopper | +348.3% |
| Contains more ZincZinc | +194.4% |
| Contains more PhosphorusPhosphorus | +69% |
| Contains more ManganeseManganese | +258.8% |
| Contains more SeleniumSelenium | +66.7% |
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 B5Vitamin B5 | +106.2% |
| Contains more Vitamin CVitamin C | +205.4% |
| Contains more Vitamin AVitamin A | +26.8% |
| Contains more Vitamin EVitamin E | +822.7% |
| Contains more Vitamin B1Vitamin B1 | +11.4% |
| Contains more Vitamin B2Vitamin B2 | +136.3% |
| Contains more Vitamin B3Vitamin B3 | +93.1% |
| Contains more Vitamin B6Vitamin B6 | +116.7% |
| Contains more Vitamin KVitamin K | +282.3% |
| Contains more FolateFolate | +410.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 126.3µg | 482.9µg | 297% |
| Folate | 38µg | 194µg | 39% |
| Manganese | 0.25mg | 0.897mg | 28% |
| Iron | 0.86mg | 2.71mg | 23% |
| Vitamin C | 9.2mg | 28.1mg | 21% |
| Magnesium | 13mg | 79mg | 16% |
| Vitamin E | 0.22mg | 2.03mg | 12% |
| Potassium | 194mg | 558mg | 11% |
| Copper | 0.029mg | 0.13mg | 11% |
| Vitamin A | 370µg | 469µg | 11% |
| Vitamin B2 | 0.08mg | 0.189mg | 8% |
| Vitamin B6 | 0.09mg | 0.195mg | 8% |
| Calcium | 36mg | 99mg | 6% |
| Fiber | 1.3g | 2.2g | 4% |
| Protein | 1.36g | 2.86g | 3% |
| Zinc | 0.18mg | 0.53mg | 3% |
| Phosphorus | 29mg | 49mg | 3% |
| Sodium | 28mg | 79mg | 2% |
| Vitamin B3 | 0.375mg | 0.724mg | 2% |
| Selenium | 0.6µg | 1µg | 1% |
| Vitamin B1 | 0.07mg | 0.078mg | 1% |
| Vitamin B5 | 0.134mg | 0.065mg | 1% |
| Choline | 13.6mg | 19.3mg | 1% |
| Polyunsaturated fat | 0.082g | 0.165g | 1% |
| Calories | 15kcal | 23kcal | 0% |
| Protein per 100 calories | 9.1g | 12g | N/A |
| Calories per 10 g protein | 110kcal | 80kcal | N/A |
| Weight per 100 calories | 667g | 435g | N/A |
| Fats | 0.15g | 0.39g | 0% |
| Net carbs | 1.57g | 1.43g | N/A |
| Carbs | 2.87g | 3.63g | 0% |
| Sugar | 0.78g | 0.42g | N/A |
| Saturated fat | 0.02g | 0.063g | 0% |
| Monounsaturated fat | 0.006g | 0.01g | 0% |
| Tryptophan | 0.009mg | 0.039mg | 0% |
| Threonine | 0.059mg | 0.122mg | 0% |
| Isoleucine | 0.084mg | 0.147mg | 0% |
| Leucine | 0.079mg | 0.223mg | 0% |
| Lysine | 0.084mg | 0.174mg | 0% |
| Methionine | 0.016mg | 0.053mg | 0% |
| Phenylalanine | 0.055mg | 0.129mg | 0% |
| Valine | 0.07mg | 0.161mg | 0% |
| Histidine | 0.022mg | 0.064mg | 0% |
| Fructose | 0.43g | 0.15g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.36 g
Fats:
0.15 g
Carbs:
2.87 g
Water:
94.98 g
Other:
0.64 g
Protein:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
| Contains more ProteinProtein | +110.3% |
| Contains more FatsFats | +160% |
| Contains more CarbsCarbs | +26.5% |
| Contains more OtherOther | +168.8% |
~equal in
Water
~91.4g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.02 g
Monounsaturated fat:
Mono. Fat
0.006 g
Polyunsaturated fat:
Poly. Fat
0.082 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 | -68.3% |
| Contains more Mono. FatMonounsaturated fat | +66.7% |
| Contains more Poly. FatPolyunsaturated fat | +101.2% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0 g
Glucose:
0.36 g
Fructose:
0.43 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 | +227.3% |
| Contains more FructoseFructose | +186.7% |
| Contains more SucroseSucrose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g