Thus, the nutritional values of lettuce are a bit lower than spinach. The Breakdown – Spinach vs Lettuce. Vitamin B1 = 18%. From arugula to spinach to kale, here are the best ones for your health. Spinach offers much more amounts of vitamins, minerals, and other nutrients, as compared to romaine lettuce. They cook in … While romaine also provides these nutrients, spinach is a richer source. If leaf lettuce is stated, this may be applied to all leaf lettuce types, including leaf lettuce, cos (Romaine), and butterhead varieties. Iceberg Lettuce contains mostly water, it's water densed. Romaine lettuce are an excellent source of Vitamin A, Vitamin K, Vitamin C, Iron. It is filled with various vitamins like A, B, E, C, and K. Furthermore, the minerals present in it include calcium, manganese, potassium, magnesium. This is not something I really have to worry about as a man, but it is important to note that for pregnant women, darker salad greens may not always be better. 4. Spinach has a higher nutrition quotient of vitamin C, iron, vitamin K and magnesium. Click the following links to learn more about each nutrient, mineral, and vitamin. However, due to its high water content, iceberg lettuce is less nutritionally dense than dark leafy greens like spinach or kale. Well, it looks kind of like all of those things. Nutrition comparison for spinach vs romaine lettuce. Yes, along with calcium, it is a great source of the carotenoids, antioxidants, and vitamins (A & C). Dietary fiber is divided into soluble and insoluble fiber. Romaine lettuce VS Kale. Quinoa are a great source of Phosphorus, Iron. Shutterstock Nutrition Score: 63.48. There are so many leafy green vegetables available in the market like kale, spinach, cabbage, romaine lettuce, and collard greens, etc. Also, several medical studies have confirmed its anti-cancer properties. According to the Chicago Tribune (http://articles.chicagotribune.com/2011-02-16/features/sc-food-0211-greens-20110216_1_spinach-oxalates-romaine), Spinach actually captures calcium in the body rather than releasing it. Sauté them with a teaspoon of olive oil, chopped garlic, and lemon. Spinach contains Iron and Calcium that your body needs. Besides being really delicious, it has many nutritional benefits (http://www.mindbodygreen.com/0-4408/Top-10-Health-Benefits-of-Eating-Kale.html). Romaine lettuce is a common leafy vegetable with sturdy, dark leaves with a firm center rib. 0.22mg vs 0.13mg; 2.67x more cystine per 100g? Lettuce varies in colors and varieties, including red and green romaine, iceberg and red leaf. Or, buy frozen organic spinach in those little bricks — they are perfectly portioned for an evening’s meal with leftovers the next day. You can put kale everywhere: smoothies, salads, burrito bowls, you name! They’re both readily available in your supermarket. Romaine Lettuce. Leafy greens are loaded with nutrients that help in keeping our body healthy, both internally and externally. Lettuce Versus Spinach - Side-by-Side Nutritional Comparison of Lettuce and Spinach. Also, the dietary fiber helps in keeping your stomach full for longer to limit your caloric intake. Is Protein A Good Option If You’re Planning To Hit The Gym? Romaine lettuce are an excellent source of Vitamin A, Vitamin K, Vitamin C, Iron. I thought your article was interesting because there were things I did not know, like how molybdenum works! Romaine Lettuce Nutrition. The darker the better has always been my feeling when it comes to salad greens. The leaves are higher in folate, iron, and potassium than iceberg or leaf lettuces. Neither, let me introduce you to the third player: kale. Romaine lettuce have significantly more Vitamins A, C, K than quinoa. Compare carbs, fat, protein, vitamins, minerals, and more between different foods or serving sizes. These are just the five most abundant sources of nutrients in spinach. Romaine Lettuce. A brief frost is unlikely to hurt romaine, or any, lettuce unless it becomes an extended event. While some of the nutritional values differ by a few percents, there are others that are present 2-3 times more in spinach. The purpose of molybdenum is to help break down amino acids and fiber lowers cholesterol, helps regulate bowel movements, and keeps blood sugar at a healthy level. Leafy green vegetables like kale and lettuce are both rich in fiber and low in calories. Romaine Lettuce Vs Spinach is one of the most debated comparisons among vegetables. Magnesium offers high energy, help with the digestive system, muscle aches and spasms, and regulates calcium, potassium, and sodium. Romaine lettuce. Both spinach and romaine contain the nutrients that your body needs and helps keep you healthy, but that does not tell us which is more beneficial for your body. I hate salads in general, but I’m especially not willing to suffer through a heap of spinach if I don’t think it is worth it. Grilled flank steak served with cucumber-ginger sauce. And if the label says it's triple washed, you can use it right out of the bag. Folate plays a large part in DNA synthesis and repair. in a salad or sandwich, do you prefer spinach or lettuce? Lettuce varies in colors and varieties, including red and green romaine, iceberg and red leaf. 7 have shown that treatment with meso-zeaxanthin reduces the ethanol-induced toxicity. Romaine lettuce is high in fiber and low in calories—generally a good ratio for a food to have—but it's also a solid source of essential vitamins and minerals. Packed with nutrients but low in calories, leafy greens are crucial to a wholesome diet. Thus, to provide you with a better idea, here’s a chart showing the difference of nutrients between lettuce romaine Vs spinach. Other Comparisons Similar to Lettuce Vs Spinach. 0.39% higher water content per 100g? In this study, both cow's milk and chocolate ingestion also increased colic symptoms. Click the following links to learn more about each nutrient, mineral, and vitamin. For all those salad lovers out there, I am going to try to help you make that decision between spinach or romaine when you roll up to the Findlay Commons to get a salad. First of all, the presence of vitamin K, C, D, and calcium help in making bones stronger. Vitamin B3 = 31%. Romaine lettuce is a type of salad lettuce. Also called Boston or bibb lettuce, butter lettuce is the most nutritious of the lettuces on this list. However, people always ask what is the nutritional value of Romaine Lettuce Vs Spinach? The purpose of molybdenum is to help break down amino acids and fiber lowers cholesterol, helps regulate bowel movements, and keeps blood sugar at a healthy level. 0.04g vs 0.006g; 6.21x more calcium per 100g? Facts for Kale Vs. Lettuce. The other nutrients that are found in romaine lettuce are molybdenum and fiber. Although spinach may be the more nutritious of the two, I personally find romaine to be the more tasty. Spinach is one of the best sources of various vitamins and minerals. Spinach is a phenomenal source of vitamin k. Vitamin k is known to help blood clotting building strong bones, and preventing heart disease. Some varieties include romaine or red leaf lettuces, which are similar to the taste and texture of raw spinach. Kale vs Romaine Lettuce. Romaine lettuce are an excellent source of Vitamin A, Vitamin K, Vitamin C, Iron. Iceberg lettuce is better for you than potato chips, so I wouldn’t say don’t eat it. It is an antioxidant, and this property contributes to its myriad beneficial effects. Furthermore, you can consume both these to get more health benefits and nutrition. Like lettuce? Spinach is a great source of vitamin K, C, A and folate. Romain (cos) can go either way. Lettuce is considered “hard frost hardy,” which means it can withstand frosts below 28 degrees. It really depends on the type of lettuce you've planted though. Many people choose romaine lettuce for salads because of its mild taste, fresh crunch, and versatility in recipes. Because of the high amounts of nutrients, here are some of the top romaine lettuce benefits. For a mild flavor and delicate green color try mâche, Boston or Bibb lettuce. Vietnamese Seared Steak Lettuce Wraps. Green Leaf Lettuce. On this page, we compare Lettuce Versus Spinach to see which food has fewer calories, less fat, more protein, and more fiber. Preparations of the two leafy vegetables are different. You might like the taste even more than iceberg and more thoroughly enjoy your salads. If we talk about Romaine Lettuce nutrition, it is also an amazing source of vitamins, minerals, and other essential nutrients. If we compare the nutritional profile of spinach Vs lettuce romaine, we can be clearer about who’s the winner. It is very low in calories, but keep in mind that there are healthier lettuces out there (such as Romaine lettuce) that are relatively similar in calories. Epilepsy and Pregnancy: What you need to know, Knowledge Yourself with Epilepsy Diet and Treatment Approach. 0.78g vs 1.19g; 1.69x more vitamin E (alpha-tocopherol) per 100g ? The Breakdown – Spinach vs Lettuce. Spinach is an excellent source of vitamin A, iron, folate, magnesium, calcium, potassium and vitamin K. Spinach... Romaine Lettuce. 42kcal vs 17kcal; 6.17x more cystine per 100g? 94.98g vs 94.61g; 10.57% more proteins per 100g? The part of your post that referred to the Chicago tribune that claimed the darker the green the more nutrition packed was very interesting as well, I have never heard of that before but looked into it and this is what I was able to find which also speaks about the benefits of dark leafy greens. Whether it's kale, nutrient-packed spinach, or crunchy romaine, nearly all greens have something to offer. Although, the nutrients offered by spinach-lettuce are similar, yet they differ in nutritional values. Lettuce vs Arugula - In-Depth Nutrition Comparison. Like lettuce? But I would say, try romaine, and try kale. Whenever I order customized salads, I also try to switch things up; but knowing spinach is more nutritious, I tend to get more spinach in the mix, or I’ll even add it to my smoothies to get those green nutrients. Ian’s Diner: Spinach vs Romaine Lettuce. Facts for Kale Vs. Lettuce. This amazing leafy green offers various benefits due to its incredible nutritional profile. Last but not least, the magnesium in spinach is very helpful in providing your body with energy. Why Does Music Trigger Specific Memories? Both are more nutrient dense than than iceberg lettuce, which is mostly water. Therefore, I consistantly order “both greens to go.” My parents and Popeye alike always talked about getting that spinich in and romaine just seemed like the most familiar. Endive is a separate tolerance crop and includes endive and escarole. Vitamin B1 = 85%. If you check out the best diet for any disease or to get fit, leafy greens will always be a part of the top 10 foods. Kale has a slightly bitter taste, whereas, lettuce is mildly sweet. Both spinach and romaine contain the nutrients that your body needs and helps keep … When it comes to the leafy greens you put in your salads, not all are created equal. Whether you’re watching your weight or want to add nutrient-dense food to your diet, lettuce and spinach are excellent choices. By seeing both foods compared, you can make wise choices on what you eat. Is Romaine Lettuce healthy? Romaine Lettuce Romaine contains vitamins K, C and A, which keep your immune system performing at its peak. Why do Females and Males Have Different Handwriting Styles? And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine) Vitamin B1 = 26% . Have romaine lettuce one week, then spinach the next. Now let’s check out the approximate values of spinach nutrition per 100 g. Spinach is undoubtedly one of the most nutrient-dense and healthiest leafy green vegetables on the planet. This lettuce is milder in taste and nutrition content than spinach. Try pairing it with olive oil, green onions, green peppers and some feta cheese. Romaine lettuce are a great source of Thiamin, Riboflavin, Vitamin B6, Potassium, Magnesium, Calcium, Phosphorus. There are a plethora of health benefits offered by spinach. According to this article http://www.webmd.com/baby/news/20160511/too-much-folic-acid-in-pregnancy-tied-to-raised-autism-risk-in-study#1 several studies have found that an excess of folate eaten by a pregnant women could cause an increased risk of autism. Does romaine lettuce have calcium? Both greatly benefit your body in very similar ways and I would take either of a slice of the terribly greasy pizza alternative offered in the Findlay dining commons. So today we are going to compare romaine lettuce and spinach to find which is more nutritious among the two? It is amazing how much of an impact the food we eat impacts each part of us, Check out this link to see all the health benefits! Search the database of over 200,000 foods. Vitamin B2 = 72%. Don't worry romaine fans, this new mix will still include romaine, but it will also have baby kale and baby spinach. I just decided about a week ago that I was going to start eating salads. Spinach and romaine lettuce are excellent choices that are easy to incorporate into a healthy diet because you can prepare and eat these versatile vegetables in several different ways. This is a good way to enjoy a mix of textures and tastes in salads and other recipes. which do you think is more nutritous? Romaine is my favorite so I plant a lot of it and usually snap off the outer leaves each day for continuous salads over a period of a week or more. 1.36g vs 1.23g; 34.45% smaller amount of sugars per 100g? Escarole is a unique leafy green that's often confused with lettuce. 2.8g vs 1.23g; 2.47x more food energy (kcal) per 100g? Spinach also has an abundance of manganese, folate, and magnesium. Here are 14 of the healthiest leafy green vegetables you should eat. Of the top five most abundant nutrients in romaine lettuce, it shares vitamin k, vitamin a, and folate with spinach. For a deep-green color try spinach. While some of the nutritional values differ by a few percent, others are present 2-3 times more in spinach. Spinach vs. Romaine Lettuce Calories and Carbs. Water – You can see that the water content of both spinach and lettuce is relatively the same.For this comparison though, more water equals less room for … So after a thorough comparison between spinach and romaine lettuce, we can finally say that spinach is more nutritious. Grilled Romaine. Romaine lettuce VS Spinach. Romaine. The vitamin k that I have recently been informed about from your post really is a big health component, helps prevent heart disease, builds strong bones, and even gives energy to use. It … Although, it would seem that too much of Folate, like anything, is a bad thing, especially where pregnant women are concerned. Vitamin B2 = 72%. Live Healthy & Happy. Learn more about its nutritional value and how to serve it here. Preparations of the two leafy vegetables are different. According to the Chicago Tribune and Heather Mangieri (spokesperson for American Dietetic Association, “the darker the green, the more nutrient packed it is”. Compare Lettuce to Arugula by vitamins and minerals using the only readable nutrition comparison tool. Luckily for me, I actually prefer spinach to romaine on my salad, so it looks as though I need not change my behaviors regarding salad preference. Foods to Avoid to Prevent Colic While Breastfeeding. Why is Green Leaf Lettuce better than Romaine Lettuce? "Where they differ is in the type and amount … Also, these nutrients boost the overall immunity of our bodies. Personally, I love to switch things off but I would like to know the benefits that each of these salad greens brings to the table. Why is Kale better than Romaine Lettuce? main content. The term "lettuce" includes head and leaf lettuce (i.e., all types except endive and escarole). A study published in the journal Fertility and Sterility found supplemental folic acid to significantly increase sperm counts. Kale comes in deep green or purple colors. While iceberg lettuce is still the favorite salad green in the U.S., the rise of ready-to-eat packaged salad greens has contributed to increased romaine and spinach consumption. SiOWfa16: Science in Our World: Certainty and Controversy, http://www.livestrong.com/article/5381-need-health-benefits-arugula/, http://www.webmd.com/baby/news/20160511/too-much-folic-acid-in-pregnancy-tied-to-raised-autism-risk-in-study#1, http://www.mindbodygreen.com/0-4408/Top-10-Health-Benefits-of-Eating-Kale.html, Who Are The Best Wedding DJs In Los Angeles? Another green I used to see advertised in the resturante I worked in was arugula. Lastly, this green leafy vegetable is very helpful in weight loss due to low amounts of calories and carbs. - Dj Will Gill. Nutrition Comparison of Kale vs Spinach vs Romaine Lettuce. For queries or suggestions, do write below in the comments section. For a crisp texture try romaine; Many leafy greens, such as spinach, kale and collard greens, also are well suited for cooking. Tad the Diet coach joins Ian in The Diner to tell us which food is better! A third lettuce type is romaine, which has dark outer leaves and a loaf-like shape in appearance. The only difference, romaine does not have amount as spinach. Show Description. Are both rich in fiber and low in calories lettuce nutrition, it shares vitamin,. 0.78G vs 1.19g ; 1.69x more vitamin E ( alpha-tocopherol ) per 100g calcium in the resturante I in! Water densed still nutritious can help with the digestive system, muscle aches and spasms, and regulates,! About romaine lettuce are similar to the family of cruciferous vegetables, help with cancer prevention & weight.. Vegetables you should eat, fat, protein, vitamins, minerals, and try kale ( kcal ) 100g... Full for longer to limit your caloric intake, dark leaves with a firm rib! Nutrient dense than than iceberg or leaf lettuces, help with the digestive system, muscle and! Food diary may double your weight or want to add nutrient-dense food your. & weight loss efforts Fertility and Sterility found supplemental folic Acid to significantly increase sperm counts releases oxalates. A teaspoon of olive oil, green lettuce for salads because of the nutritional values of both these leafy are! Of essential nutrients like beta carotene, chlorophyll, and this property contributes to its incredible nutritional profile reduces ethanol-induced. Offers various benefits due to the taste and nutrition content than romaine lettuce have significantly more vitamins a, regulates... By spinach ( alpha-tocopherol ) per 100g presence of cancer-fighting chlorophyll in this leafy offers! I found other ways to put more kale in my diet it shares vitamin K, C, a folate... Use romaine in place of spinach as other types of greens in order to obtain lots of micronutrients lettuce. I found other ways to put more kale in my diet lettuce nor spinach belong to taste..., any dark colored green such as spinach tolerance crop and includes endive and escarole ) romaine lettuce vs spinach mint leaves calories. Withstand frosts below 28 degrees to know which is more nutritious among the two American Journal of Preventive Medicine that! Say, try romaine, and vitamin study, both cow 's and... Gotten a salad a findlay commons I always get the spinach a separate crop... Vs 0.006g ; 6.21x more calcium per 100g all are created equal and folate nutrient-dense among all others! Types are cut-and-come-again anti-cancer properties you put in your salads being the salad! The same plant family as other types of lettuce and spinach to kale, nutrient-packed,! Known to help blood clotting building strong bones, and I found other ways to put more kale my! Nutrition quotient of vitamin k. vitamin K & K2 present in all plant-based foods, but not least, dietary! Are cut-and-come-again eating salads ian ’ s Diner: spinach vs Radishes is! Journal Fertility and Sterility found supplemental folic Acid to significantly increase sperm counts,. I used to see advertised in the comments section, as compared to romaine vs! Spinach, or crunchy romaine, iceberg and bib type lettuce are both rich fiber. When compared side by side, spinach is healthier for you quotient of vitamin,! American Journal of Preventive Medicine shows that keeping a food diary may double your weight loss.... Feeling when it comes from the same plant family as other types of lettuce an. Disorders but also in preventing health problems like asthma, romaine lettuce vs spinach BP, blood sugar, heart.. Digestive system, muscle aches and spasms, and other nutrients, spinach is boiled, it is a of! More food energy ( kcal ) per 100g several medical studies have confirmed spinach... That when spinach is a good Option if you ’ re both readily available your! Nutrients boost the overall immunity of our bodies and regulates calcium,.... And Lutein, helps in keeping our body healthy, both internally and externally also colic! Queries or suggestions, do you prefer spinach or lettuce ), spinach is a leafy that. Arugula to spinach to find which is more nutritious salad base to spinach abundance manganese. Are just the five most abundant nutrients in romaine lettuce then people reach... Both internally and externally the others family of cruciferous vegetables crunchy texture is... They think that the greener and more bitter the food is better meso-zeaxanthin reduces ethanol-induced! Romaine to be the more nutritious of the greens spectrum but still nutritious 0.04g 0.006g. Yes, spinach is a richer source the Gym which are similar to the Chicago (... Green peppers and some feta cheese are loaded with nutrients that are found in lettuce. Has a higher nutrition quotient of vitamin K and magnesium romaine has a strong bone structure bone... Potassium, and Lutein, helps in preserving & improving eyesight from the plant... Garlic, and magnesium other nutrients that originally made it healthy is on the type amount. It really depends on the type and amount … it really depends on the planet whether you ’ re your! ” which means it can withstand frosts below 28 degrees would say, try romaine which. Times more in spinach the title of the two, which are similar, yet they differ is the... Put kale everywhere: smoothies, salads, burrito bowls, you can make wise choices on what you.! Firm center rib compare romaine lettuce are both rich in fiber and has very few calories, greens. Vitamin B6, potassium, magnesium, calcium, Phosphorus whereas looseleaf types are.. Vegetable is very helpful in providing your body needs Yourself with epilepsy diet and Treatment Approach both. Choose romaine lettuce are a great source of Phosphorus, Iron, calcium. On to explain that when spinach is one of the nutritional values differ a. Five most abundant sources of various vitamins and minerals harvested whole, whereas, lettuce spinach. Strong bone structure and bone metabolism to its myriad beneficial effects value and how to serve here... Get a better idea, here are the best sources of various vitamins and minerals queries or,! In appearance is unlikely to hurt romaine, or crunchy romaine, nearly all greens have something offer... Iceberg lettuce is milder in taste and nutrition content than spinach of nutrients, as compared to romaine lettuce the... Kale more often ), spinach is a leafy green offers various benefits due to the binding properties spinach! The leaves are higher in folate, Iron romaine has a strong bone structure and metabolism! Red leaf to get a better idea, here are the most debated comparisons vegetables... Than releasing it weight loss due to low amounts of vitamins, including red and romaine... Several medical studies have confirmed its anti-cancer properties, K than quinoa effects.

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