Cos Or Romaine Lettuce (Raw)vsSpinach (Raw)
Cos Or Romaine Lettuce (Raw) has 17 calories and 1.2g protein per 100g. Spinach (Raw) has 23 calories and 2.9g protein per 100g Spinach (Raw) has more protein, Cos Or Romaine Lettuce (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Cos Or Romaine Lettuce (Raw) vs Spinach (Raw)
Go with Cos Or Romaine Lettuce (Raw) at just 17 kcal per 100g — 26% fewer calories.
Spinach (Raw) will keep you satisfied longer with 2.2g fiber — fat and protein slow digestion while fiber adds bulk.
Spinach (Raw) has both iron (2.7mg) and vitamin C (28.1mg) — vitamin C can boost iron absorption by up to 6x.
Spinach (Raw) provides 558mg of potassium per 100g — important for muscle function and hydration.
Spinach (Raw) provides 99mg of calcium per 100g — a much better source for bone health.
Spinach (Raw) delivers 28.1mg of vitamin C per 100g — great for immune function and skin health.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Lettuce Cos Or Romaine | Spinach | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 17kcal1% | 23kcal1% | <0.1kcal |
| Protein | 1.2g2% | 2.9g6% | <0.1g |
| Total Fat | 0.26g0% | 0.39g1% | <0.1g |
| Saturated Fat | — | <0.1g0% | — |
| Trans Fat | — | 0g | — |
| Cholesterol | — | 0mg0% | — |
| Carbohydrates | 3.2g1% | 3.6g1% | <0.1g |
| Dietary Fiber | 1.8g6% | 2.2g8% | <0.1g |
| Sugars | — | 0.42g | — |
| ✨Vitamins | |||
| Vitamin A | 436mcg48% | 469mcg52% | <0.1mcg |
| Vitamin C | 4.6mg5% | 28mg31% | <0.1mg |
| Vitamin D | — | 0mcg0% | — |
| Vitamin E | 0.14mg1% | 2.0mg14% | <0.1mg |
| Vitamin K | 102mcg85% | 483mcg403% | <0.1mcg |
| Vitamin B6 | <0.1mg5% | 0.20mg11% | <0.1mg |
| Vitamin B12 | — | 0mcg0% | — |
| Folate | 50mcg13% | 194mcg49% | <0.1mcg |
| Thiamin (B1) | <0.1mg7% | <0.1mg7% | +<0.1mg |
| Riboflavin (B2) | <0.1mg6% | 0.19mg15% | <0.1mg |
| Niacin (B3) | 0.32mg2% | 0.72mg5% | <0.1mg |
| 🔶Minerals | |||
| Sodium | — | 79mg3% | — |
| Calcium | 35mg3% | 99mg8% | <0.1mg |
| Iron | 0.95mg5% | 2.7mg15% | <0.1mg |
| Potassium | 253mg5% | 558mg12% | <0.1mg |
| Phosphorus | 30mg2% | 49mg4% | <0.1mg |
| Magnesium | 14mg3% | 79mg19% | <0.1mg |
| Zinc | 0.25mg2% | 0.53mg5% | <0.1mg |
| Copper | <0.1mg5% | 0.13mg14% | <0.1mg |
| Manganese | 0.13mg6% | 0.90mg39% | <0.1mg |
| Selenium | 0.40mcg1% | 1.0mcg2% | <0.1mcg |
🔬Nutritional Analysis
Calories: Cos Or Romaine Lettuce (Raw) is significantly lower in calories at just 17 kcal per 100g compared to 23 kcal for Spinach (Raw) — that's 35% fewer calories, making Cos Or Romaine Lettuce (Raw) the better choice for calorie-conscious diets.
Protein: Spinach (Raw) provides more protein with 2.86g versus 1.24g per 100g. In terms of protein-to-calorie efficiency, Spinach (Raw) offers better value for building and maintaining muscle.
Fat: Cos Or Romaine Lettuce (Raw) is the leaner option with 0.26g of total fat per 100g compared to 0.39g.
Key Vitamins: The most notable vitamin differences are in Vitamin E (Spinach (Raw): 2.03mg vs 0.14mg), Vitamin C (Spinach (Raw): 28.1mg vs 4.6mg), Vitamin K (Spinach (Raw): 483mcg vs 102mcg).
Key Minerals: Notable mineral differences include Manganese (Spinach (Raw): 0.897mg vs 0.127mg), Magnesium (Spinach (Raw): 79mg vs 13.7mg), Calcium (Spinach (Raw): 99mg vs 35mg).
Diet Suitability: Both fit a low-carb or keto diet. Both fit a low-fat diet. Spinach (Raw) fits a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Cos Or Romaine Lettuce (Raw) or Spinach (Raw)?
- Spinach (Raw) has more protein with 2.86g per 100g compared to 1.24g for Cos Or Romaine Lettuce (Raw).
- Which is lower in calories, Cos Or Romaine Lettuce (Raw) or Spinach (Raw)?
- Cos Or Romaine Lettuce (Raw) is lower in calories with 17 kcal per 100g versus 23 kcal.
- Is Cos Or Romaine Lettuce (Raw) or Spinach (Raw) healthier?
- It depends on your goals. Cos Or Romaine Lettuce (Raw) has 17 calories and 1.24g protein per 100g, while Spinach (Raw) has 23 calories and 2.86g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Cos Or Romaine Lettuce (Raw) or Spinach (Raw)?
- Cos Or Romaine Lettuce (Raw) is leaner with 0.26g of fat per 100g compared to 0.39g.
- Which has more fiber, Cos Or Romaine Lettuce (Raw) or Spinach (Raw)?
- Spinach (Raw) has more fiber with 2.2g per 100g compared to 1.8g.