Butterhead Lettuce vs. Spinach

Nutrition comparison of Butterhead Lettuce and Spinach


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of butterhead lettuce versus spinach (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in butterhead lettuce and spinach:

  • Both butterhead lettuce and spinach are high in Vitamin A, Vitamin K and potassium.
  • Spinach has more riboflavin, Vitamin B6 and folate, however, butterhead lettuce contains more pantothenic acid.
  • Spinach is a great source of dietary fiber and iron.
  • Spinach is an excellent source of Vitamin C and calcium.
Detailed nutritional comparison of butterhead lettuce and spinach is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.


Image of Butterhead Lettuce src
Image of Spinach src

Calories and Carbs

calories

Butterhead lettuce and spinach contain similar amounts of calories - butterhead lettuce has 13 calories per 100 grams and spinach has 23 calories.

For macronutrient ratios, butterhead lettuce is heavier in protein, lighter in carbs and similar to spinach for fat. Butterhead lettuce has a macronutrient ratio of 50:50:0 and for spinach, 43:57:0 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Butterhead Lettuce Spinach
Protein 50% 43%
Carbohydrates 50% 57%
Fat ~ ~
Alcohol ~ ~

carbohydrates

Both butterhead lettuce and spinach are low in carbohydrates - butterhead lettuce has 2.2g of total carbs per 100 grams and spinach has 3.6g of carbohydrates.

dietary fiber

Spinach is a great source of dietary fiber and it has 100% more dietary fiber than butterhead lettuce - butterhead lettuce has 1.1g of dietary fiber per 100 grams and spinach has 2.2g of dietary fiber.

sugar

Butterhead lettuce and spinach contain similar amounts of sugar - butterhead lettuce has 0.94g of sugar per 100 grams and spinach has 0.42g of sugar.



Protein

protein

Butterhead lettuce and spinach contain similar amounts of protein - butterhead lettuce has 1.4g of protein per 100 grams and spinach has 2.9g of protein.

Fat

saturated fat

Both butterhead lettuce and spinach are low in saturated fat - butterhead lettuce has 0.03g of saturated fat per 100 grams and spinach has 0.06g of saturated fat.

Vitamins

Vitamin C

Spinach is an excellent source of Vitamin C and it has 659% more Vitamin C than butterhead lettuce - butterhead lettuce has 3.7mg of Vitamin C per 100 grams and spinach has 28.1mg of Vitamin C.

Vitamin A

Both butterhead lettuce and spinach are high in Vitamin A. Spinach has 183% more Vitamin A than butterhead lettuce - butterhead lettuce has 166ug of Vitamin A per 100 grams and spinach has 469ug of Vitamin A.

Vitamin E

Spinach has 10 times more Vitamin E than butterhead lettuce - butterhead lettuce has 0.18mg of Vitamin E per 100 grams and spinach has 2mg of Vitamin E.

Vitamin K

Both butterhead lettuce and spinach are high in Vitamin K. Spinach has 372% more Vitamin K than butterhead lettuce - butterhead lettuce has 102.3ug of Vitamin K per 100 grams and spinach has 482.9ug of Vitamin K.

The B Vitamins

Spinach has more riboflavin, Vitamin B6 and folate, however, butterhead lettuce contains more pantothenic acid. Both butterhead lettuce and spinach contain significant amounts of thiamin and niacin.

Butterhead Lettuce Spinach
Thiamin 0.057 MG 0.078 MG
Riboflavin 0.062 MG 0.189 MG
Niacin 0.357 MG 0.724 MG
Pantothenic acid 0.15 MG 0.065 MG
Vitamin B6 0.082 MG 0.195 MG
Folate 73 UG 194 UG

Minerals

calcium

Spinach is an excellent source of calcium and it has 183% more calcium than butterhead lettuce - butterhead lettuce has 35mg of calcium per 100 grams and spinach has 99mg of calcium.

iron

Spinach is a great source of iron and it has 119% more iron than butterhead lettuce - butterhead lettuce has 1.2mg of iron per 100 grams and spinach has 2.7mg of iron.

potassium

Both butterhead lettuce and spinach are high in potassium. Spinach has 134% more potassium than butterhead lettuce - butterhead lettuce has 238mg of potassium per 100 grams and spinach has 558mg of potassium.

Antioxidants and Phytonutrients

flavonoids

Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]

For specific flavonoid compounds, both butterhead lettuce and spinach contain significant amounts of quercetin.

Butterhead Lettuce Spinach
kaempferol 0.02 mg 6.38 mg
Quercetin 2.73 mg 3.97 mg
luteolin ~ 0.74 mg
myricetin ~ 0.35 mg

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids,

Butterhead Lettuce Spinach
beta-carotene 1987 UG 5626 UG
lutein + zeaxanthin 1223 UG 12198 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both butterhead lettuce and spinach contain significant amounts of alpha linoleic acid (ALA).

Butterhead Lettuce Spinach
alpha linoleic acid 0.083 G 0.138 G
Total 0.083 G 0.138 G

omega 6s

Comparing omega-6 fatty acids, both butterhead lettuce and spinach contain small amounts of linoleic acid.

Butterhead Lettuce Spinach
linoleic acid 0.034 G 0.026 G
Total 0.034 G 0.026 G



Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) and Spinach (Spinach, raw) .

Butterhead Lettuce g

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