Lettuce vs Spinach: Calories & Nutrition Showdown


Lettuce vs Spinach
Nutrition Facts
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Lettuce vs Spinach 100g Compare
per 100g | Lettuce | Spinach |
---|---|---|
Calories | 15 | 23 |
Carbohydrates | 2.87 g | 3.63 g |
Fat | 0.15 g | 0.39 g |
Dietary fiber | 1.3 g | 2.2 g |
Protein | 1.36 g | 2.86 g |
Calcium | 36 mg | 99 mg |
Iron | 0.86 mg | 2.71 mg |
Magnessium | 13 mg | 79 mg |
Potassium | 194 mg | 558 mg |
Sodium | 28 mg | 79 mg |
Zink | 0.18 mg | 0.53 mg |
Vitaminium A | 7405 µg | 9377 µg |
Vitaminium B1 (Thiamine) | 0.07 mg | 0.078 mg |
Vitaminium B2 (riboflavin) | 0.08 mg | 0.189 mg |
Vitaminium B3 (Niacin) | 0.375 mg | 0.724 mg |
Vitaminium B5 | 0.134 mg | 0.065 mg |
Vitaminium B6 | 0.09 mg | 0.195 mg |
Vitaminium B9 (Folic acid) | 38 mg | 194 mg |
Vitaminium C | 9.2 mg | 28.1 mg |
Vitaminium E | 0.29 mg | 2.03 mg |
Vitaminium K | 126.3 µg | 482.9 µg |
Beta karoten | 4443 mg | 5626 mg |
Discovering the Greens: Lettuce and Spinach
When it comes to leafy greens, lettuce and spinach stand out as two of the most popular choices for salads, sandwiches, and even smoothies. But beyond their fresh, vibrant hues and versatility in the kitchen, how do these greens compare in terms of nutrition? Let's dive into some interesting facts and a nutritional comparison to help you make informed choices about incorporating these vegetables into your diet.
The Nutritional Breakdown: What You Need to Know
At a glance, both lettuce and spinach are low in calories and fat, making them excellent choices for those looking to maintain a healthy weight. However, when we delve deeper into their nutritional profiles, some significant differences emerge.
- Calories and Macros: Spinach slightly edges out lettuce with 23 calories per 100 grams compared to lettuce's 15. This is due to higher amounts of carbs, fiber, and protein in spinach, which also contribute to a more satisfying feeling after consumption.
- Minerals: Spinach is a powerhouse of minerals, notably higher in calcium, iron, magnesium, potassium, sodium, and zinc. These minerals are vital for bone health, energy production, and overall well-being.
- Vitamins: Both greens are excellent sources of vitamins, but spinach provides more vitamin A, C, E, K, and most B-vitamins. These nutrients support vision, immune function, skin health, and blood clotting.
While both lettuce and spinach are free from cholesterol and gluten, making them suitable for various dietary needs, spinach's higher fiber content may be more beneficial for those looking to improve digestion.
Choosing Between Lettuce and Spinach
Choosing between lettuce and spinach doesn't have to be an either/or decision. Both can be part of a healthy, balanced diet. Lettuce, with its crisp texture and mild flavor, is perfect for adding bulk to salads and sandwiches without overwhelming other ingredients. On the other hand, spinach, with its slightly more robust flavor and nutritional profile, can be used both raw and cooked, adding depth to dishes like soups, pasta, and smoothies.
Incorporating a variety of greens into your diet is the best way to ensure you're getting a wide range of nutrients. Whether you lean towards lettuce for its crunchy texture or spinach for its nutrient-dense profile, both greens are healthy choices that can contribute to your overall well-being.
Ultimately, the decision between lettuce and spinach may come down to personal preference and dietary goals. For those focusing on iron or vitamin K intake, spinach might be the better option. However, for individuals simply looking to add volume to their meals without significantly increasing calorie intake, lettuce is an excellent choice.
Conclusion
Lettuce and spinach each bring their unique set of nutrients and benefits to the table. By understanding their nutritional differences, you can make informed choices that align with your health goals and dietary preferences. Remember, the key to a healthy diet is variety, so why not enjoy both of these nutritious greens in your meals?
Lettuce 100g
15kcalCalories source
- 63% CARBS.
- 30% PROTEIN
- 7% FAT
Spinach 100g
23kcalCalories source
- 49% CARBS
- 39% PROTEIN
- 12% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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