Spinach vs. Lettuce — In-Depth Nutrition Comparison
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Differences between spinach and lettuce
- Lettuce contains less vitamin K, vitamin A, iron, manganese, folate, magnesium, copper, vitamin E, vitamin B2, and vitamin B6 than spinach.
- Spinach's daily need coverage for vitamin K is 306% higher.
- Lettuce contains 9 times less vitamin E than spinach. Spinach contains 2.08mg of vitamin E, while lettuce contains 0.22mg.
The food types used in this comparison are Spinach, cooked, boiled, drained, without salt and Lettuce, green leaf, raw.
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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 | +569.2% |
| Contains more CalciumCalcium | +277.8% |
| Contains more PotassiumPotassium | +140.2% |
| Contains more IronIron | +315.1% |
| Contains more CopperCopper | +500% |
| Contains more ZincZinc | +322.2% |
| Contains more PhosphorusPhosphorus | +93.1% |
| Contains more ManganeseManganese | +274% |
| Contains more SeleniumSelenium | +150% |
| Contains less SodiumSodium | -60% |
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 AVitamin A | +41.6% |
| Contains more Vitamin EVitamin E | +845.5% |
| Contains more Vitamin B1Vitamin B1 | +35.7% |
| Contains more Vitamin B2Vitamin B2 | +195% |
| Contains more Vitamin B3Vitamin B3 | +30.7% |
| Contains more Vitamin B6Vitamin B6 | +168.9% |
| Contains more Vitamin KVitamin K | +290.8% |
| Contains more FolateFolate | +284.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 493.6µg | 126.3µg | 306% |
| Iron | 3.57mg | 0.86mg | 34% |
| Manganese | 0.935mg | 0.25mg | 30% |
| Folate | 146µg | 38µg | 27% |
| Magnesium | 87mg | 13mg | 18% |
| Vitamin A | 524µg | 370µg | 17% |
| Copper | 0.174mg | 0.029mg | 16% |
| Vitamin E | 2.08mg | 0.22mg | 12% |
| Vitamin B2 | 0.236mg | 0.08mg | 12% |
| Vitamin B6 | 0.242mg | 0.09mg | 12% |
| Calcium | 136mg | 36mg | 10% |
| Potassium | 466mg | 194mg | 8% |
| Zinc | 0.76mg | 0.18mg | 5% |
| Fiber | 2.4g | 1.3g | 4% |
| Phosphorus | 56mg | 29mg | 4% |
| Protein | 2.97g | 1.36g | 3% |
| Sodium | 70mg | 28mg | 2% |
| Selenium | 1.5µg | 0.6µg | 2% |
| Vitamin B1 | 0.095mg | 0.07mg | 2% |
| Vitamin C | 9.8mg | 9.2mg | 1% |
| Vitamin B3 | 0.49mg | 0.375mg | 1% |
| Choline | 19.7mg | 13.6mg | 1% |
| Fructose | 0.43g | 1% | |
| Calories | 23kcal | 15kcal | 0% |
| Protein per 100 calories | 13g | 9.1g | N/A |
| Calories per 10 g protein | 77kcal | 110kcal | N/A |
| Weight per 100 calories | 435g | 667g | N/A |
| Fats | 0.26g | 0.15g | 0% |
| Net carbs | 1.35g | 1.57g | N/A |
| Carbs | 3.75g | 2.87g | 0% |
| Sugar | 0.43g | 0.78g | N/A |
| Vitamin B5 | 0.145mg | 0.134mg | 0% |
| Saturated fat | 0.043g | 0.02g | 0% |
| Monounsaturated fat | 0.006g | 0.006g | 0% |
| Polyunsaturated fat | 0.109g | 0.082g | 0% |
| Tryptophan | 0.04mg | 0.009mg | 0% |
| Threonine | 0.127mg | 0.059mg | 0% |
| Isoleucine | 0.152mg | 0.084mg | 0% |
| Leucine | 0.231mg | 0.079mg | 0% |
| Lysine | 0.182mg | 0.084mg | 0% |
| Methionine | 0.055mg | 0.016mg | 0% |
| Phenylalanine | 0.134mg | 0.055mg | 0% |
| Valine | 0.168mg | 0.07mg | 0% |
| Histidine | 0.066mg | 0.022mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +118.4% |
| Contains more FatsFats | +73.3% |
| Contains more CarbsCarbs | +30.7% |
| Contains more OtherOther | +182.8% |
~equal in
Water
~94.98g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +32.9% |
| Contains less Sat. FatSaturated fat | -53.5% |
~equal in
Monounsaturated fat
~0.006g
