| A Comparison of the Nutrient
Content of Spinach and Lettuce Types |
|
|
Spinach |
Lettuce, iceberg |
Lettuce, looseleaf |
Lettuce, romaine |
Lettuce, butterhead |
| Nutrient |
Units |
Value per 100 grams of edible
portion |
| Water |
g |
91.580 |
95.890 |
94.000 |
94.910 |
95.580 |
| Energy |
kcal |
22.000 |
12.000 |
18.000 |
14.000 |
13.000 |
| Energy |
kj |
92.000 |
50.000 |
75.000 |
59.000 |
54.000 |
| Protein |
g |
2.860 |
1.010 |
1.300 |
1.620 |
1.290 |
| Total lipid (fat) |
g |
0.350 |
0.190 |
0.300 |
0.200 |
0.220 |
| Carbohydrates, by difference |
g |
3.500 |
2.090 |
3.500 |
2.370 |
2.320 |
| Fiber, total dietary |
g |
2.700 |
1.400 |
1.900 |
1.700 |
1.000 |
| Ash |
g |
1.720 |
0.480 |
0.900 |
0.900 |
0.590 |
| Minerals |
| Calcium, Ca |
mg |
99.000 |
19.000 |
68.000 |
36.000 |
32.000 |
| Iron, Fe |
mg |
2.710 |
0.500 |
1.400 |
1.100 |
0.300 |
| Magnesium, Mg |
mg |
79.000 |
9.000 |
11.000 |
6.000 |
13.000 |
| Phosphorus, P |
mg |
49.000 |
20.000 |
25.000 |
45.000 |
23.000 |
| Potassium, K |
mg |
558.000 |
158.000 |
264.000 |
290.000 |
257.000 |
| Sodium, Na |
mg |
79.000 |
9.000 |
9.000 |
8.000 |
5.000 |
| Zinc, Zn |
mg |
0.530 |
0.220 |
0.290 |
0.250 |
0.170 |
| Copper, Cu |
mg |
0.130 |
0.028 |
0.044 |
0.037 |
0.023 |
| Manganese, Mn |
mg |
0.897 |
0.151 |
0.750 |
0.636 |
0.133 |
| Selenium, Se |
mg |
1.000 |
0.200 |
0.200 |
0.200 |
0.200 |
| Vitamins |
| Vitamin C, ascorbic acid |
mg |
28.100 |
3.900 |
18.000 |
24.000 |
8.000 |
| Thiamin |
mg |
0.078 |
0.046 |
0.050 |
0.100 |
0.060 |
| Riboflavin |
mg |
0.189 |
0.030 |
0.080 |
0.100 |
0.060 |
| Niacin |
mg |
0.724 |
0.187 |
0.400 |
0.500 |
0.300 |
| Pantothenic acid |
mg |
0.065 |
0.046 |
0.200 |
0.170 |
0.180 |
| Vitamin B-6 |
mg |
0.195 |
0.040 |
0.055 |
0.047 |
0.050 |
| Folate |
mcg |
194.400 |
56.000 |
49.800 |
135.700 |
73.300 |
| Vitamin B-12 |
mcg |
0.000 |
0.000 |
0.000 |
0.000 |
0.000 |
| Vitamin A, IU |
IU |
6715.000 |
330.000 |
1900.000 |
2600.000 |
970.000 |
| Vitamin A, RE |
mcg_RE |
672.000 |
33.000 |
190.000 |
260.000 |
97.000 |
| Vitamin E |
mg_ATE |
1.890 |
0.280 |
0.440 |
0.440 |
0.440 |
| Lipids |
| Fatty acids, saturated |
g |
0.056 |
0.025 |
0.039 |
0.026 |
0.029 |
| Fatty acids, monounsaturated |
g |
0.010 |
0.007 |
0.012 |
0.008 |
0.008 |
| Fatty acids, polyunsaturated |
g |
0.146 |
0.100 |
0.159 |
0.106 |
0.117 |
| Cholesterol |
mg |
0.000 |
0.000 |
0.000 |
0.000 |
0.000 |
| Phytosterols |
mg |
9.000 |
10.000 |
38.000 |
|
|
| Amino Acids |
| Tryptophan |
g |
0.039 |
0.008 |
0.009 |
0.012 |
0.009 |
| Threonine |
g |
0.122 |
0.053 |
0.059 |
0.074 |
0.059 |
| Isoleucine |
g |
0.147 |
0.075 |
0.084 |
0.105 |
0.083 |
| Leucine |
g |
0.223 |
0.070 |
0.079 |
0.098 |
0.078 |
| Lysine |
g |
0.174 |
0.075 |
0.084 |
0.105 |
0.084 |
| Methionine |
g |
0.053 |
0.014 |
0.016 |
0.020 |
0.016 |
| Cystine |
g |
0.035 |
0.014 |
0.016 |
0.019 |
0.015 |
| Phenylalanine |
g |
0.129 |
0.049 |
0.055 |
0.068 |
0.054 |
| Tyrosine |
g |
0.108 |
0.029 |
0.032 |
0.040 |
0.032 |
| Valine |
g |
0.161 |
0.062 |
0.070 |
0.087 |
0.069 |
| Arginine |
g |
0.162 |
0.063 |
0.071 |
0.088 |
0.070 |
| Histidine |
g |
0.064 |
0.020 |
0.022 |
0.028 |
0.022 |
| Alanine |
g |
0.142 |
0.050 |
0.056 |
0.070 |
0.055 |
| Aspartic acid |
g |
0.240 |
0.127 |
0.142 |
0.177 |
0.141 |
| Glutamic acid |
g |
0.343 |
0.162 |
0.182 |
0.227 |
0.180 |
| Glycine |
g |
0.134 |
0.051 |
0.057 |
0.071 |
0.057 |
| Proline |
g |
0.112 |
0.043 |
0.048 |
0.060 |
0.048 |
| Serine |
g |
0.104 |
0.035 |
0.039 |
0.049 |
0.039 |
| USDA Nutrient Database for Standard Reference,
Release 12 (March 1998) |
