Spinach vs Lettuce
Nutrition comparison per 100 g serving
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Spinach wins in 24 out of 29 nutrient categories
Spinach: 24
vs
Lettuce: 2
(3 ties)
Overview
Vitamins
| Vitamin | Spinach | Lettuce | Winner |
|---|---|---|---|
| Choline, total | 19.7 MG | 9.9 MG | |
| Folate, total | 146 UG | 136 UG | |
| Niacin | 0.5 MG | 0.3 MG | |
| Pantothenic acid | 0.1 MG | 0.1 MG | |
| Riboflavin | 0.2 MG | 0.1 MG | |
| Thiamin | 0.1 MG | 0.1 MG | |
| Vitamin A, RAE | 524 UG | 436 UG | |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.2 MG | 0.1 MG | |
| Vitamin C, total ascorbic acid | 9.8 MG | 4 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 2.1 MG | 0.1 MG | |
| Vitamin K (phylloquinone) | 493.6 UG | 102.5 UG |
Minerals
| Mineral | Spinach | Lettuce | Winner |
|---|---|---|---|
| Calcium, Ca | 136 MG | 33 MG | |
| Copper, Cu | 0.2 MG | 0.0 MG | |
| Iron, Fe | 3.6 MG | 1.0 MG | |
| Magnesium, Mg | 87 MG | 14 MG | |
| Manganese, Mn | 0.9 MG | 0.2 MG | |
| Phosphorus, P | 56 MG | 30 MG | |
| Potassium, K | 466 MG | 247 MG | |
| Selenium, Se | 1.5 UG | 0.4 UG | |
| Sodium, Na | 70 MG | 8 MG | |
| Zinc, Zn | 0.8 MG | 0.2 MG |