Lettuce, green leaf, raw vs Spinach, raw
Nutrition comparison per 100 g.
Lettuce, green leaf, raw
22 kcal
Spinach, raw
23 kcal
Calories
22 kcal
23 kcal
Protein
1.1 g
2.9 g
Carbs
4.1 g
3.6 g
Fiber
1.3 g
2.2 g
Sugars
0.8 g
0.4 g
Fat
0.2 g
0.4 g
Sodium
29 mg
79 mg
Key takeaways
- Lettuce, green leaf, raw has 5% fewer calories (22 kcal vs 23 kcal).
- Spinach, raw has more protein (2.9 g vs 1.1 g).
- Spinach, raw has more carbs (3.6 g vs 4.1 g).
- Spinach, raw has more fiber (2.2 g vs 1.3 g).
- Spinach, raw has more sugars (0.4 g vs 0.8 g).
| Macronutrients | Lettuce, green leaf, raw | Spinach, raw |
|---|---|---|
| Calories | 22 kcal | 23 kcal |
| Protein | 1.1 g | 2.9 g |
| Total Fat | 0.2 g | 0.4 g |
| Total Carbohydrate | 4.1 g | 3.6 g |
| Dietary Fiber | 1.3 g | 2.2 g |
| Total Sugars | 0.8 g | 0.4 g |
| Water | 95.0 g | 91.4 g |
| Carbohydrates | Lettuce, green leaf, raw | Spinach, raw |
|---|---|---|
| Total Carbohydrate | 4.1 g | 3.6 g |
| Dietary Fiber | 1.3 g | 2.2 g |
| Starch | 0.0 g | ~ |
| Total Sugars | 0.8 g | 0.4 g |
| Fats & Fatty Acids | Lettuce, green leaf, raw | Spinach, raw |
|---|---|---|
| Total Fat | 0.2 g | 0.4 g |
| Saturated Fat | 0.0 g | 0.1 g |
| Monounsaturated Fat | 0.0 g | 0.0 g |
| Polyunsaturated Fat | 0.1 g | 0.2 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 58.0 mg | 138.0 mg |
| Omega-6 Fatty Acids | 24.0 mg | 26.0 mg |
| Protein & Amino Acids | Lettuce, green leaf, raw | Spinach, raw |
|---|---|---|
| Protein | 1.1 g | 2.9 g |
| Histidine | 22.0 mg | 64.0 mg |
| Isoleucine | 84.0 mg | 147.0 mg |
| Leucine | 79.0 mg | 223.0 mg |
| Lysine | 84.0 mg | 174.0 mg |
| Methionine | 16.0 mg | 53.0 mg |
| Phenylalanine | 55.0 mg | 129.0 mg |
| Threonine | 59.0 mg | 122.0 mg |
| Tryptophan | 9.0 mg | 39.0 mg |
| Valine | 70.0 mg | 161.0 mg |
| Alanine | 56.0 mg | 142.0 mg |
| Arginine | 71.0 mg | 162.0 mg |
| Aspartic Acid | 142.0 mg | 240.0 mg |
| Cystine | 16.0 mg | 35.0 mg |
| Glutamic Acid | 182.0 mg | 343.0 mg |
| Glycine | 57.0 mg | 134.0 mg |
| Proline | 48.0 mg | 112.0 mg |
| Serine | 39.0 mg | 104.0 mg |
| Tyrosine | 32.0 mg | 108.0 mg |
| Vitamins | Lettuce, green leaf, raw | Spinach, raw |
|---|---|---|
| Vitamin A (RAE) | 370.0 mcg | 469.0 mcg |
| Vitamin C | 15.2 mg | 28.1 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 0.2 mg | 2.0 mg |
| Vitamin K | 126.3 mcg | 482.9 mcg |
| Thiamin (B1) | 0.1 mg | 0.1 mg |
| Riboflavin (B2) | 0.1 mg | 0.2 mg |
| Niacin (B3) | 0.4 mg | 0.7 mg |
| Vitamin B6 | 0.1 mg | 0.2 mg |
| Folate (B9) | 38.0 mcg | 194.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.1 mg | 0.1 mg |
| Choline | 13.6 mg | 19.3 mg |
| Betaine | 0.2 mg | 102.6 mg |
| Minerals | Lettuce, green leaf, raw | Spinach, raw |
|---|---|---|
| Calcium | 39.8 mg | 99.0 mg |
| Iron | 0.9 mg | 2.7 mg |
| Magnesium | 13.0 mg | 79.0 mg |
| Phosphorus | 29.0 mg | 49.0 mg |
| Potassium | 277.1 mg | 558.0 mg |
| Sodium | 28.9 mg | 79.0 mg |
| Zinc | 0.3 mg | 0.5 mg |
| Copper | 0.0 mg | 0.1 mg |
| Manganese | 0.3 mg | 0.9 mg |
| Selenium | 0.6 mcg | 1.0 mcg |
| Sterols | Lettuce, green leaf, raw | Spinach, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Phytosterols | 38.0 mg | 9.0 mg |
| Other | Lettuce, green leaf, 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 | 0.7 g | 1.7 g |
Frequently asked questions
Which has fewer calories, Lettuce, green leaf, raw or Spinach, raw?
Lettuce, green leaf, raw has fewer calories: 22 kcal for Lettuce, green leaf, raw vs 23 kcal for Spinach, raw per 100 g.
Which has more protein, Lettuce, green leaf, raw or Spinach, raw?
Spinach, raw has more protein: 1.1 g for Lettuce, green leaf, raw vs 2.9 g for Spinach, raw per 100 g.
Which has more fiber, Lettuce, green leaf, raw or Spinach, raw?
Spinach, raw has more fiber: 1.3 g for Lettuce, green leaf, raw vs 2.2 g for Spinach, raw per 100 g.
Is Lettuce, green leaf, raw or Spinach, raw healthier?
Lettuce, green leaf, 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.