Nutrition Comparison Tool
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Iceberg Lettuce
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Romaine Lettuce
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Raw Spinach
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Iceberg Lettuce 1 cup shredded (x1) 1% DV 10 calories
  • Romaine Lettuce 1 cup shredded (x1) 0% DV 8 calories
  • Raw Spinach 1 cup (x1) 0% DV 7 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Iceberg Lettuce 1 cup shredded (x1) 0% DV 0.1g
  • Romaine Lettuce 1 cup shredded (x1) 0% DV 0.14g
  • Raw Spinach 1 cup (x1) 0% DV 0.12g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Iceberg Lettuce 1 cup shredded (x1) 1% DV 2.1g
  • Romaine Lettuce 1 cup shredded (x1) 1% DV 1.5g
  • Raw Spinach 1 cup (x1) 0% DV 1.1g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Iceberg Lettuce 1 cup shredded (x1) 1% DV 0.65g
  • Romaine Lettuce 1 cup shredded (x1) 1% DV 0.58g
  • Raw Spinach 1 cup (x1) 2% DV 0.86g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Iceberg Lettuce 1 cup shredded (x1) 0% DV 0mg
  • Romaine Lettuce 1 cup shredded (x1) 0% DV 0mg
  • Raw Spinach 1 cup (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Iceberg Lettuce 1 cup shredded (x1) 0% DV 0.01g
  • Romaine Lettuce 1 cup shredded (x1) 0% DV 0.02g
  • Raw Spinach 1 cup (x1) 0% DV 0.02g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Iceberg Lettuce 1 cup shredded (x1) 3% DV 0.86g
  • Romaine Lettuce 1 cup shredded (x1) 4% DV 0.99g
  • Raw Spinach 1 cup (x1) 2% DV 0.66g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Iceberg Lettuce 1 cup shredded (x1) 3% DV 1.4g
  • Romaine Lettuce 1 cup shredded (x1) 1% DV 0.56g
  • Raw Spinach 1 cup (x1) 0% DV 0.13g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Iceberg Lettuce 1 cup shredded (x1) 2% DV 0.3mg
  • Romaine Lettuce 1 cup shredded (x1) 3% DV 0.46mg
  • Raw Spinach 1 cup (x1) 5% DV 0.81mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Iceberg Lettuce 1 cup shredded (x1) 1% DV 13mg
  • Romaine Lettuce 1 cup shredded (x1) 1% DV 15.5mg
  • Raw Spinach 1 cup (x1) 2% DV 29.7mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Iceberg Lettuce 1 cup shredded (x1) 2% DV 101.5mg
  • Romaine Lettuce 1 cup shredded (x1) 2% DV 116.1mg
  • Raw Spinach 1 cup (x1) 4% DV 167.4mg
Comparison Table

Table Legend

  1. Iceberg Lettuce
  2. Romaine Lettuce
  3. Raw Spinach
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 72 47 30
Calories
(%DV)		 10
(1%)		 8
(0%)		 7
(0%)
Fat (g)
(%DV)		 0.1
(0%)		 0.14
(0%)		 0.12
(0%)
Protein (g)
(%DV)		 0.65
(1%)		 0.58
(1%)		 0.86
(2%)
Carbohydrate (g)
(%DV)		 2.1
(1%)		 1.5
(1%)		 1.1
(0%)
Sugars (g)
(%DV)		 1.4
(3%)		 0.56
(1%)		 0.13
(0%)
Fiber (g)
(%DV)		 0.86
(3%)		 0.99
(4%)		 0.66
(2%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.01
(0%)		 0.02
(0%)		 0.02
(0%)
Net-Carbs (g) 1.3
0.56
0.43
Trans Fatty Acids (g) 0
0
0
  Minerals
Food # 1 2 3
Weight (g) 72 47 30
Calcium (mg)
(%DV)		 13
(1%)		 15.5
(1%)		 29.7
(2%)
Iron, Fe (mg)
(%DV)		 0.3
(2%)		 0.46
(3%)		 0.81
(5%)
Potassium, K (mg)
(%DV)		 101.5
(2%)		 116.1
(2%)		 167.4
(4%)
Magnesium (mg)
(%DV)		 5
(1%)		 6.6
(2%)		 23.7
(6%)
Phosphorus, P (mg)
(%DV)		 14.4
(1%)		 14.1
(1%)		 14.7
(1%)
Sodium (mg)
(%DV)		 7.2
(0%)		 3.8
(0%)		 23.7
(1%)
Zinc, Zn (mg)
(%DV)		 0.11
(1%)		 0.11
(1%)		 0.16
(1%)
Copper, Cu (mg)
(%DV)		 0.02
(2%)		 0.02
(3%)		 0.04
(4%)
Manganese (mg)
(%DV)		 0.09
(4%)		 0.07
(3%)		 0.27
(12%)
Selenium, Se (mcg)
(%DV)		 0.07
(0%)		 0.19
(0%)		 0.3
(1%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) 0.14
--
2
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 72 47 30
Vitamin A, RAE (mcg)
(%DV)		 18
(2%)		 204.9
(23%)		 140.7
(16%)
Vitamin C (mg)
(%DV)		 2
(2%)		 1.9
(2%)		 8.4
(9%)
Thiamin (B1) (mg)
(%DV)		 0.03
(2%)		 0.03
(3%)		 0.02
(2%)
Riboflavin (B2) (mg)
(%DV)		 0.02
(1%)		 0.03
(2%)		 0.06
(4%)
Niacin (B3) (mg)
(%DV)		 0.09
(1%)		 0.15
(1%)		 0.22
(1%)
Vitamin B5 (PA) (mg)
(%DV)		 0.07
(1%)		 0.07
(1%)		 0.02
(0%)
Vitamin B6 (mg)
(%DV)		 0.03
(2%)		 0.03
(2%)		 0.06
(3%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 20.9
(5%)		 63.9
(16%)		 58.2
(15%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 20.9
(5%)		 63.9
(16%)		 58.2
(15%)
Folate DFE (mcg)
(%)		 20.9
(5%)		 63.9
(16%)		 58.2
(15%)
Choline (mg)
(%DV)		 4.8
(1%)		 4.7
(1%)		 5.8
(1%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
0
Carotene, beta (mcg)
(%RDA)		 215.3
(2%)		 2456.2
(23%)		 1687.8
(16%)
Carotene, alpha (mcg)
(%RDA)		 2.9
(0%)		 0
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU) 361.4 4093.7 2813.1
Lycopene (mcg) 0
0
0
Lut + Zeaxanthin (mcg) 199.4
1086.6
3659.4
Vitamin E (mg)
(%DV)		 0.13
(1%)		 0.06
(0%)		 0.61
(4%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) --
--
--
Vitamin D3 (mcg) --
--
--
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 17.4
(14%)		 48.2
(40%)		 144.9
(121%)
Vitamin K1 (mcg) 0
0
--
Menaquinone-4 (K2) (mcg) --
--
--
  Other
Food # 1 2 3
Weight (g) 72 47 30
Water (g) 68.9
44.5
27.4
Ash (g) 0.26
0.27
0.52
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score -1.59
-2.02
-3.58
  Carbohydrates
Food # 1 2 3
Weight (g) 72 47 30
Soluble Fiber (g) --
--
--
Insoluble Fiber (g) --
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) 0.04
0
0.02
Glucose (Dextrose) (g) 0.66
0.18
0.03
Fructose (g) 0.72
0.38
0.05
Lactose (g) 0
0
0
Maltose (g) 0
0
0
Galactose (g) 0
0
0.03
Starch (g) --
0
--
Carbohydrate, other (g) --
--
--
Total sugar alcohols (g) --
--
--
  Fats
Food # 1 2 3
Weight (g) 72 47 30
Monounsaturated Fats (g) 0.004
0.006
0.003
Polyunsaturated Fats (g) 0.053
0.075
0.05
Omega 3s (g)
(%AI)		 0.037
(2%)		 0.053
(3%)		 0.041
(3%)
Omega 6s (g)
(%AI)		 0.015
(0%)		 0.022
(0%)		 0.008
(0%)
Omega 3 to Omega 6 Ratio 2.48
2.4
5.31
Omega 6 to Omega 3 Ratio 0.4
0.42
0.19
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 --
(--%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0
0
0
Docosapentaenoic Acid (DPA) (g) 0
0
0
Docosahexaenoic Acid (DHA) (g) 0
0
0
n-3-Eicosatrienoic Acid (20:3) (g) --
--
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
--
--
gamma-Linolenic Acid (GLA) (g) --
--
--
c-c-n6-Eicosadienoic Acid (g) --
--
--
DHG-linolenic acid (DGLA) (g) --
--
--
Arachidonic acid (AA) (g) --
--
--
Saturated Fats  
Butyric (4:0) (g) 0
0
0
Caproic (6:0) (g) 0
0
0
Caprylic Acid (8:0) (g) 0
0
0
Capric Acid (10:0) (g) 0
0
0
Lauric Acid (12:0) (g) 0
0
0
Tridecanoic Acid (13:0) (g) --
--
--
Myristic Acid (14:0) (g) 0
0
0.003
Pentadecanoic Acid (15:0) (g) --
--
--
Palmitic Acid (16:0) (g) 0.012
0.016
0.015
Margaric Acid (17:0) (g) --
--
--
Stearic Acid (18:0) (g) 0.001
0.002
0.001
Arachidic Acid (20:0) (g) --
--
--
Behenic Acid (22:0) (g) --
--
--
Lignoceric Acid (24:0) (g) --
--
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) --
--
--
Pentadecenoic Acid (15:1) (g) --
--
--
Palmitoleic Acid (16:1) (g) 0.001
0.001
0.002
cis-Palmitoleic Acid (16:1 cis) (g) --
--
--
Heptadecenoic Acid (17:1) (g) --
--
--
Oleic Acid (18:1) (g) 0.003
0.004
0.002
c-Oleic Acid (18:1 cis) (g) --
--
--
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0
0
0
Docosenoic Acid (22:1) (g) 0
0
0
c-Docosenoic Acid (22:1 c) (g) --
--
--
c-Tetracosenoic Acid (24:1 c) (g) --
--
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.015
0.022
0.008
Conjugated Linoleic Acid (CLAs) (g) --
--
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0.037
0.053
0.041
Octadecatrienoic Acid (mixed) (g) --
--
--
Parinaric Acid (18:4) (g) 0
0
0
Eicosatrienoic Acid (20:3) (g) --
--
--
Eicosatetraenoic Acid 20:4 (g) 0
0
0
Heneicosapentaenoic Acid 21:5 (g) --
--
--
22:4 (g) --
--
--
Trans Fats  
t-Polyenoic Fats (g) --
--
--
t-Monoenoic Fats (g) --
--
--
t-Palmitoleic Acid (16:1 t) (g) --
--
--
t-Oleic Acid (18:1 t) (g) --
--
--
t-Docosenoic Acid (22:1 t) (g) --
--
--
t-Octadecadienoic Acid (18:2 t) (g) --
--
--
t-t-Octadecadienoic Acid (g) --
--
--
Phytosterols (Plant Sterols)  
Phytosterols (g) 0.007
--
0.003
Stigmasterol (g) --
--
--
Campesterol (g) --
--
--
Beta-sitosterol (g) --
--
--
Amino Acids
Food # 1 2 3
Weight (g) 72 47 30
Essential  
Histidine (mg)
(%RDI)		 6
(1%)		 10
(1%)		 19
(3%)
Isoleucine (mg)
(%RDI)		 13
(1%)		 21
(2%)		 44
(3%)
Leucine (mg)
(%RDI)		 18
(1%)		 36
(1%)		 67
(2%)
Lysine (mg)
(%RDI)		 17
(1%)		 30
(1%)		 52
(2%)
Methionine (mg)
(%RDI)		 4
(0%)		 7
(1%)		 16
(2%)
Phenylalanine (mg)
(%RDI)		 17
(2%)		 31
(3%)		 39
(4%)
Threonine (mg)
(%RDI)		 18
(2%)		 20
(2%)		 37
(3%)
Tryptophan (mg)
(%RDI)		 6
(2%)		 5
(2%)		 12
(4%)
Valine (mg)
(%RDI)		 17
(1%)		 26
(1%)		 48
(3%)
Conditional  
Arginine (mg) 11
25
49
Cystine (mg)
(%RDI)		 4
(1%)		 3
(1%)		 11
(4%)
Glycine (mg) 11
23
40
Proline (mg) 7
21
34
Tyrosine (mg)
(%RDI)		 5
(1%)		 12
(1%)		 32
(4%)
Non-Essential  
Alanine (mg) 18
26
43
Aspartic acid (mg) 90
65
72
Betaine (mg) 0.07
0.05
31
Glutamic acid (mg) 140
84
103
Hydroxyproline (mg) --
--
--
Serine (mg) 18
24
31
Data Source
Iceberg Lettuce
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.
Romaine Lettuce
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Raw Spinach
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.