Lettuce vs Spinach: Calories & Nutrition Showdown



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

Lettuce vs Spinach
Nutrition Facts

Lettuce
Serving size:
  change
one lettuce (200g)cup, chopped (75g)1 large leaf (18g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Spinach
Serving size:
  change
handful (28g)tablespoon (5g)cup (30g)half cup (15g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Lettuce vs Spinach 100g Compare


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 A7405 µg9377 µg
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 µg482.9 µg
Beta karoten4443 mg5626 mg
Lettuce vs. Spinach: A Nutritional Perspective

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

15kcal

Calories source

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

Spinach 100g

23kcal

Calories source

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