Spinach vs Iceberg Lettuce: Choose Wisely
Where is more calories, protein, carbs - what is more healthy?
Iceberg lettuce vs Spinach: Nutrition Comparison
| per 100g | Spinach | Iceberg lettuce |
|---|---|---|
| Calories | 23 | 14 |
| Carbohydrates | 3.63 g | 2.97 g |
| Fat | 0.39 g | 0.14 g |
| Dietary fiber | 2.2 g | 1.2 g |
| Protein | 2.86 g | 0.9 g |
| Calcium | 99 mg | 18 mg |
| Iron | 2.71 mg | 0.41 mg |
| Magnessium | 79 mg | 7 mg |
| Potassium | 558 mg | 141 mg |
| Sodium | 79 mg | 10 mg |
| Vitaminium B1 (Thiamine) | 0.078 mg | 0.041 mg |
| Vitaminium B2 (riboflavin) | 0.189 mg | 0.025 mg |
| Vitaminium B3 (Niacin) | 0.724 mg | 0.123 mg |
| Vitaminium B6 | 0.195 mg | 0.042 mg |
| Vitaminium B9 (Folic acid) | 194 mg | 0.029 mg |
| Vitaminium C | 28.1 mg | 2.8 mg |
| Vitaminium E | 2.03 mg | 0.18 mg |
| Vitaminium K | 482.9 mg | 0.024 mg |
More Calories in Spinach
At first glance, you can see that in spinach is much more calories than in iceberg lettuce.
Spinach has 23 kcal per 100g and iceberg lettuce 14 kcal per 100g so it is pretty easy to calculate that the difference is about 64%.
In spinach and in iceberg lettuce most calories came from carbs.
See tables below to compare spinach with iceberg lettuce in details.
Spinach And Iceberg lettuce Nutrition Difference
- Calories:
spinach - 64% more than iceberg lettuce - Carbohydrates:
spinach - 22% more than iceberg lettuce - Fat:
spinach - 179% more than iceberg lettuce - Dietary fiber:
spinach - 83% more than iceberg lettuce - Protein:
spinach - 218% more than iceberg lettuce
More protein in spinach
It is aslo easy to see see that in spinach is more protein than in iceberg lettuce.
There is 0.9g per 100g of iceberg lettuce and 2.86g per 100g of spinach so using simple math we can see that difference is about 218%.
More carbohydrates in spinach
In spinach is more carbohydrates than in iceberg lettuce.
There is 2.97g/100g of carbohydrates in iceberg lettuce and 3.63g/100g in spinach so let me do the math for you again - difference is about 22%.
More fat in spinach
In spinach is more fats than in iceberg lettuce.
The tables above show us that there is 0.14g/100g of fats in iceberg lettuce and 0.39g/100g in spinach. In this case difference is about 179%.
Spinach
23kcal- Calories23
- Carbohydrates3.63 g
- Fat0.39 g
- Dietary fiber2.2 g
- Protein2.86 g
100g | ounce | handfull | tablespoon | cup | half cup
Calories source
- 49% CARBS.
- 39% PROTEIN
- 12% FAT
Iceberg lettuce
14kcal- Calories14
- Carbohydrates2.97 g
- Fat0.14 g
- Dietary fiber1.2 g
- Protein0.9 g
100g | ounce | single piece | cup | half cup
Calories source
- 71% CARBS
- 22% PROTEIN
- 8% FAT
Vitamins: iceberg lettuce vs spinach
- Vitaminium B1 (Thiamine):
spinach - 90% more than iceberg lettuce - Vitaminium B2 (riboflavin):
spinach - 656% more than iceberg lettuce - Vitaminium B3 (Niacin):
spinach - 489% more than iceberg lettuce - Vitaminium B6:
spinach - 364% more than iceberg lettuce - Vitaminium B9 (Folic acid):
spinach - 668866% more than iceberg lettuce - Vitaminium C:
spinach - 904% more than iceberg lettuce - Vitaminium E:
spinach - 1028% more than iceberg lettuce - Vitaminium K:
spinach - 2011983% more than iceberg lettuce
Minerals: spinach vs iceberg lettuce
- Calcium:
spinach - 450% more than iceberg lettuce - Iron:
spinach - 561% more than iceberg lettuce - Magnessium:
spinach - 1029% more than iceberg lettuce - Potassium:
spinach - 296% more than iceberg lettuce - Sodium:
spinach - 690% more than iceberg lettuce
Compares of spinach
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- see all compares of spinach
Compares of iceberg lettuce
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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