Kale.World
Maximize your nutrients, minize your calories

Spinach vs Lettuce
CALORIC DENSITY
Spinach, raw
Lettuce, butterhead, raw
0.23
0.13
11457
11250

First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.

*All our data comes from the USDA Nutrient Database.
Spinach
Lettuce
Protein = 25g
Protein = 21g
Carbohydrates = 32g
Carbohydrates = 34g
Fat = 3g
Fat = 3g
Fiber = 19g
Fiber = 17g
Monounsaturated = 0g
Monounsaturated = 0g
Polyunsaturated = 1g
Polyunsaturated = 2g
Saturated Fat = 1g
Saturated Fat = 0g
Nutrient spinach lettuce
Protein 25g 21g
Carbohydrate 32g 34g
Fiber 19g 17g
Fat 3g 3g
Monounsat. Fat 0g 3g
Polyunsat. Fat 1g 2g
Saturated Fat 1g 0g
spinach
Note: the chart below maxes out at 20, so you can see better.

Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.

Choline = 37%
Choline = 29%
Vitamin A = 653%
Vitamin A = 409%
Vitamin C = 326%
Vitamin C = 76%
Vitamin E = 147%
Vitamin E = 23%
Vitamin K = 5249%
Vitamin K = 1967%
Nutrientspinachlettuce
Choline37%29%
Vitamin A653%409%
Vitamin C326%76%
Vitamin E147%23%
Vitamin K5249%1967%

Spinach have significantly more Vitamins A, E, C, K than lettuce. Spinach are a great source of Thiamin, Niacin, Zinc, Phosphorus. Spinach are an excellent source of Vitamin A, Vitamin E, Vitamin K, Vitamin C, Riboflavin, Vitamin B6, Potassium, Magnesium, Calcium, Iron. Lettuce are a good source of Vitamin E, Zinc. Lettuce are a great source of Vitamin C, Thiamin, Riboflavin, Niacin, Pantothenic Acid, Magnesium, Phosphorus. Lettuce are an excellent source of Vitamin A, Vitamin K, Vitamin B6, Potassium, Calcium, Iron.

lettuce

And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)

Vitamin B1 = 68%
Vitamin B1 = 88%
Vitamin B2 = 149%
Vitamin B2 = 87%
Vitamin B3 = 53%
Vitamin B3 = 46%
Vitamin B5 = 11%
Vitamin B5 = 46%
Vitamin B6 = 154%
Vitamin B6 = 115%
Vitamin B12 = 0%
Vitamin B12 = 0%
Nutrientspinachlettuce
Vitamin B168%88%
Vitamin B2149%87%
Vitamin B353%46%
Vitamin B511%46%
Vitamin B6154%115%
Vitamin B120%0%

Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.

Sodium = 46%
Sodium = 5%
Potassium = 139%
Potassium = 105%
Calcium = 172%
Calcium = 108%
Magnesium = 196%
Magnesium = 57%
Phosphorus = 73%
Phosphorus = 88%
Iron = 393%
Iron = 318%
Manganese = 339%
Manganese = 120%
Selenium = 19%
Selenium = 21%
Copper = 113%
Copper = 25%
Zinc = 49%
Zinc = 33%
Nutrientspinachlettuce
Sodium46%5%
Potasium139%105%
Calcium172%108%
Magnesium196%57%
Phosphorus73%88%
Iron393%318%
Manganese339%120%
Selenium19%21%
Copper113%25%
Zinc49%33%

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Kale.World is all about nutritional density – all our findings are normalized on a per calorie basis, making it easier to compare various foods.

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