Lettuce, cos or romaine, raw vs Spinach, raw
Nutrition comparison per 100 g.
Lettuce, cos or romaine, raw
17 kcal
Spinach, raw
23 kcal
Calories
17 kcal
23 kcal
Protein
1.2 g
2.9 g
Carbs
3.0 g
3.6 g
Fiber
1.8 g
2.2 g
Sugars
1.2 g
0.4 g
Fat
0.3 g
0.4 g
Sodium
8 mg
79 mg
Key takeaways
- Lettuce, cos or romaine, raw has 28% fewer calories (17 kcal vs 23 kcal).
- Spinach, raw has more protein (2.9 g vs 1.2 g).
- Lettuce, cos or romaine, raw has more carbs (3.0 g vs 3.6 g).
- Spinach, raw has more fiber (2.2 g vs 1.8 g).
- Spinach, raw has more sugars (0.4 g vs 1.2 g).
| Macronutrients | Lettuce, cos or romaine, raw | Spinach, raw |
|---|---|---|
| Calories | 17 kcal | 23 kcal |
| Protein | 1.2 g | 2.9 g |
| Total Fat | 0.3 g | 0.4 g |
| Total Carbohydrate | 3.0 g | 3.6 g |
| Dietary Fiber | 1.8 g | 2.2 g |
| Total Sugars | 1.2 g | 0.4 g |
| Water | 94.7 g | 91.4 g |
| Carbohydrates | Lettuce, cos or romaine, raw | Spinach, raw |
|---|---|---|
| Total Carbohydrate | 3.0 g | 3.6 g |
| Dietary Fiber | 1.8 g | 2.2 g |
| Starch | 0.0 g | ~ |
| Total Sugars | 1.2 g | 0.4 g |
| Fats & Fatty Acids | Lettuce, cos or romaine, raw | Spinach, raw |
|---|---|---|
| Total Fat | 0.3 g | 0.4 g |
| Saturated Fat | 0.0 g | 0.1 g |
| Monounsaturated Fat | 0.0 g | 0.0 g |
| Polyunsaturated Fat | 0.2 g | 0.2 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 113.0 mg | 138.0 mg |
| Omega-6 Fatty Acids | 47.0 mg | 26.0 mg |
| Protein & Amino Acids | Lettuce, cos or romaine, raw | Spinach, raw |
|---|---|---|
| Protein | 1.2 g | 2.9 g |
| Histidine | 21.0 mg | 64.0 mg |
| Isoleucine | 45.0 mg | 147.0 mg |
| Leucine | 76.0 mg | 223.0 mg |
| Lysine | 64.0 mg | 174.0 mg |
| Methionine | 15.0 mg | 53.0 mg |
| Phenylalanine | 66.0 mg | 129.0 mg |
| Threonine | 44.0 mg | 122.0 mg |
| Tryptophan | 11.0 mg | 39.0 mg |
| Valine | 55.0 mg | 161.0 mg |
| Alanine | 56.0 mg | 142.0 mg |
| Arginine | 54.0 mg | 162.0 mg |
| Aspartic Acid | 140.0 mg | 240.0 mg |
| Cystine | 6.0 mg | 35.0 mg |
| Glutamic Acid | 179.0 mg | 343.0 mg |
| Glycine | 49.0 mg | 134.0 mg |
| Proline | 45.0 mg | 112.0 mg |
| Serine | 50.0 mg | 104.0 mg |
| Tyrosine | 25.0 mg | 108.0 mg |
| Vitamins | Lettuce, cos or romaine, raw | Spinach, raw |
|---|---|---|
| Vitamin A (RAE) | 436.0 mcg | 469.0 mcg |
| Vitamin C | 4.6 mg | 28.1 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 0.1 mg | 2.0 mg |
| Vitamin K | 102.5 mcg | 482.9 mcg |
| Thiamin (B1) | 0.1 mg | 0.1 mg |
| Riboflavin (B2) | 0.1 mg | 0.2 mg |
| Niacin (B3) | 0.3 mg | 0.7 mg |
| Vitamin B6 | 0.1 mg | 0.2 mg |
| Folate (B9) | 136.0 mcg | 194.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.1 mg | 0.1 mg |
| Choline | 9.9 mg | 19.3 mg |
| Betaine | 0.1 mg | 102.6 mg |
| Minerals | Lettuce, cos or romaine, raw | Spinach, raw |
|---|---|---|
| Calcium | 35.0 mg | 99.0 mg |
| Iron | 1.0 mg | 2.7 mg |
| Magnesium | 14.0 mg | 79.0 mg |
| Phosphorus | 30.0 mg | 49.0 mg |
| Potassium | 253.0 mg | 558.0 mg |
| Sodium | 8.0 mg | 79.0 mg |
| Zinc | 0.3 mg | 0.5 mg |
| Copper | 0.0 mg | 0.1 mg |
| Manganese | 0.2 mg | 0.9 mg |
| Selenium | 0.4 mcg | 1.0 mcg |
| Sterols | Lettuce, cos or romaine, raw | Spinach, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Phytosterols | ~ | 9.0 mg |
| Other | Lettuce, cos or romaine, raw | Spinach, raw |
|---|---|---|
| Alcohol | 0.0 g | 0.0 g |
| Caffeine | 0.0 mg | 0.0 mg |
| Theobromine | 0.0 mg | 0.0 mg |
| Ash | 0.6 g | 1.7 g |
Frequently asked questions
Which has fewer calories, Lettuce, cos or romaine, raw or Spinach, raw?
Lettuce, cos or romaine, raw has fewer calories: 17 kcal for Lettuce, cos or romaine, raw vs 23 kcal for Spinach, raw per 100 g.
Which has more protein, Lettuce, cos or romaine, raw or Spinach, raw?
Spinach, raw has more protein: 1.2 g for Lettuce, cos or romaine, raw vs 2.9 g for Spinach, raw per 100 g.
Which has more fiber, Lettuce, cos or romaine, raw or Spinach, raw?
Spinach, raw has more fiber: 1.8 g for Lettuce, cos or romaine, raw vs 2.2 g for Spinach, raw per 100 g.
Is Lettuce, cos or romaine, raw or Spinach, raw healthier?
Lettuce, cos or romaine, raw is lower in calories, and Spinach, raw is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.