Spinach vs Lettuce
Complete nutrition comparison per 100g serving
Which is Healthier?
Spinach is generally healthier
Spinach comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has more protein (2.7g vs 1.2g), more fiber (2.2g vs 1.3g), less sugar (0.4g vs 0.6g), making it the better choice for most health goals.
Quick Summary
Fewer Calories
Lettuce
15 kcal
More Protein
Spinach
2.7g
More Fiber
Spinach
2.2g
Less Sugar
Spinach
0.4g
Visual Comparison
Caloriesper 100g
Spinach
23
Lettuce
15
Proteinper 100g
Spinach
2.7g
Lettuce
1.2g
Carbohydratesper 100g
Spinach
4g
Lettuce
3g
Fatper 100g
Spinach
0.4g
Lettuce
0.2g
Side-by-Side Nutrition Table
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Spinach
Per 100g:23 calories
Per cup (150g):35 calories
Per serving (85g):20 calories
Lettuce
Per 100g:15 calories
Per cup (150g):23 calories
Per serving (85g):13 calories
Diet Compatibility
Spinach
Low-CarbLow-CalorieVeganVegetarianPaleoLow-Sodium
Lettuce
Low-CarbLow-CalorieVeganVegetarianPaleoLow-Sodium
When to Choose Spinach
- ✓Higher in protein (2.7g vs 1.2g)
- ✓More fiber (2.2g vs 1.3g)
- ✓Less sugar (0.4g vs 0.6g)
Common Uses
SaladsStir-friesRoasted sidesSoups
When to Choose Lettuce
- ✓Lower in calories (15 vs 23)
- ✓Lower in carbs (3g vs 4g)
- ✓Lower sodium (5mg vs 79mg)
Common Uses
SaladsStir-friesRoasted sidesSoups