Lettuce vs Spinach: All Nutritional Differences

Where is more calories, protein, carbs - what is more healthy?

Lettuce - calories, kcal, weight, nutrition
Spinach - calories, kcal, weight, nutrition

Less Calories in Lettuce

At first glance, you can see that in lettuce is much less calories than in spinach.

Lettuce has 15 kcal per 100g and spinach 23 kcal per 100g so it is pretty easy to calculate that the difference is about 53%.

In lettuce and in spinach most calories came from carbs.

See tables below to compare lettuce with spinach in details.

Lettuce And Spinach Nutrition Difference

Spinach vs Lettuce: Vitamins and Minerals Comparison

per 100gLettuceSpinach
Calories15 23
Carbohydrates2.87 g3.63 g
Fat0.15 g0.39 g
Dietary fiber1.3 g2.2 g
Protein1.36 g2.86 g
Calcium36 mg99 mg
Iron0.86 mg2.71 mg
Magnessium13 mg79 mg
Potassium194 mg558 mg
Sodium28 mg79 mg
Zink0.18 mg0.53 mg
Vitaminium B1 (Thiamine)0.07 mg0.078 mg
Vitaminium B2 (riboflavin)0.08 mg0.189 mg
Vitaminium B3 (Niacin)0.375 mg0.724 mg
Vitaminium B50.134 mg0.065 mg
Vitaminium B60.09 mg0.195 mg
Vitaminium B9 (Folic acid)38 mg194 mg
Vitaminium C9.2 mg28.1 mg
Vitaminium E0.29 mg2.03 mg
Vitaminium K126.3 mg482.9 mg
Beta karoten4443 mg5626 mg

Less protein in lettuce

It is aslo easy to see see that in lettuce is less protein than in spinach.

There is 2.86g per 100g of spinach and 1.36g per 100g of lettuce so using simple math we can see that difference is about 110%.

Less carbohydrates in lettuce

In lettuce is less carbohydrates than in spinach.

There is 3.63g/100g of carbohydrates in spinach and 2.87g/100g in lettuce so let me do the math for you again - difference is about 26%.

Less fat in lettuce

In lettuce is less fats than in spinach.

The tables above show us that there is 0.39g/100g of fats in spinach and 0.15g/100g in lettuce. In this case difference is about 160%.


  • Calories15
  • Carbohydrates2.87 g
  • Fat0.15 g
  • Dietary fiber1.3 g
  • Protein1.36 g
Lettuce calories per:
100g | ounce | single piece | cup | chopped | 1 large leaf

Calories source

  • 63% CARBS.
  • 30% PROTEIN
  • 7% FAT


  • Calories23
  • Carbohydrates3.63 g
  • Fat0.39 g
  • Dietary fiber2.2 g
  • Protein2.86 g
Spinach calories per:
100g | ounce | handfull | tablespoon | cup | half cup

Calories source

  • 49% CARBS
  • 39% PROTEIN
  • 12% FAT

Vitamins: spinach vs lettuce

Minerals: lettuce vs spinach

Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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