cups, packages. Romaine Lettuce The added amount of vitamin E (dl-alpha-tocopherol) is a synthetic form of the natural vitamin E that is added to foods to increase their nutritional value. It depends on what kind of lettuce it is; spinach leaves are a lot healthier than iceberg and romaine. 0.17. Iceberg lettuce is better for you than potato chips, so I wouldn’t say don’t eat it. Find out which is better and their overall performance in the vegetable ranking. Some varieties include romaine or red leaf lettuces, which are similar to the taste and texture of raw spinach. Ever wonder how your favorite foods stack up against each other in terms of nutrition? www.macular.org P.O. Serve the hearts whole or chopped and tossed into a salad. Lettuce and spinach are both favorite ingredients for salads and sandwiches, and both are naturally low in calories and provide fiber, vitamins and minerals. Video taken from the channel: Ian Lauer. Eating fruits, vegetables and whole grains rich in fiber helps the digestion process. Spinach has a higher nutrition quotient of vitamin C, iron, vitamin K and magnesium. When it comes to nutrition, kale is the winner. Tad the Diet coach joins Ian in The Diner to tell us which food is better! Romaine makes for a great salad. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples. Spinach, Detailed nutritional comparison of romaine lettuce and spinach is analyzed below. https://www.goodhousekeeping.com/food-recipes/cooking/g532/types-of-lettuce Basically, the darker the color, the more nutrients it has, but darker greens also tend to be a bit more bitter--a quality that a lot of people don't like, which is why blanched, flavorless greens like iceberg were developed in the first place. Good recipe if you have a lot of Romaine lettuce or want a warm side vegetable dish. For a deep-green color try spinach. 4. Arugula vs Spinach - Health impact and Nutrition Comparison Compare. Whether you’re watching your weight or want to add nutrient-dense food to your diet, lettuce and spinach are excellent choices. The minimum daily requirement is approximately 1,800 kcal (according to the Food and Agriculture Organization of the United Nations). Whether it's kale, nutrient-packed spinach, or crunchy romaine, nearly all greens have something to offer. 38.1% less saturated fatty acids per 100g, 20% more monounsaturated fatty acids per 100g, Measurably more delta-tocopherol per 100g.Delta-tocopherol is one of the chemical compounds of the vitamin E group. Spinach and kale are both powerhouses of nutrition, associated with many impressive health benefits. Both spinach and romaine lettuce are high in Vitamin A, dietary fiber and potassium. The only difference, romaine does not have amount as spinach. And spinach—especially baby spinach—tends to lose too much texture as it simmers, and can sometimes go a little slimy. I added some soy sauce and balsamic vinegar. Iron is found in hemoglobin, which represents approximately 2 thirds of the body’s iron reserve. (100g each) Lettuce varies in colors and varieties, including red and green romaine, iceberg and red leaf. Short ribs marinated in a soy and vinegar mixture, then stir-fried with ginger, scallions, and romaine. Consuming too much fructose can cause high blood pressure. HDL (high-density lipoprotein) removes LDL from the arteries and carries it to the liver to be broken down. All salads are not created equal, including the staple item, the lettuce. Search the database of over 200,000 foods. Cholesterol is a lipid essential for producing hormones and takes two forms: LDL, or bad cholesterol, and HDL, good cholesterol. Click the following links to learn more about each nutrient, mineral, and vitamin. Arugula vs Spinach - Health impact and Nutrition Comparison Compare. Its vase-shaped heads can grow to a height of 12 inches. Compare carbs, fat, protein, vitamins, minerals, and more between different foods or serving sizes. Choline is essential for the production of cellular membranes and plays a crucial role in acetylcholine synthesis and cholinergic neurotransmission. Cystine is a non-essential amino acid that helps proteins in maintaining their structure. 11251. en. It has antioxidant, antiviral and anti-inflammatory properties, and can potentially protect cells from carcinogenic mutations. Romaine lettuce are a good source of Niacin, Pantothenic Acid, Zinc. 0.04g vs 0.006g; 6.21x more calcium per 100g? Live Healthy & Happy. While spring mix, spinach, and kale are often hailed as the salad bar's nutritional powerhouses, the truth is that romaine is, as far as vitamins and minerals and all … This is my new comfort food. Selenium is an important mineral with antioxidant properties. We will be looking at three common vegetables used for salads and compare their nutrition. 2.8g vs 1.23g; 2.47x more food energy (kcal) per 100g? Lettuce Versus Spinach - Side-by-Side Nutritional Comparison of Lettuce and Spinach. Manganese is a trace mineral that assists in bone formation, skin integrity and assists the enzymes that control blood sugar. While romaine also provides these nutrients, spinach is a richer source. Spinach has more protein than romaine lettuce - spinach has 2.9g of protein per 100 grams and romaine lettuce has 1.2g of protein. Rarely present in foods, vitamin D is a fat-soluble vitamin usually obtained through sun exposure. Many people choose romaine lettuce for salads because of its mild taste, fresh crunch, and versatility in recipes. It has antioxidant properties and is currently being used in cancer research, as it is thought to reduce the risk of various cancers. Kale has a slightly bitter taste, whereas, lettuce is mildly sweet. Toss with your favorite vegetables for a delicious and fresh salad. Lysine is an essential amino acid that helps the body absorb calcium and has a crucial role in collagen formation. Spinach is a great source of vitamin K, C, A and folate. and Overview Nutrition facts + Add to comparison. We will be looking at three common vegetables used for salads and compare their nutrition. Both romaine lettuce and spinach contain significant amounts of thiamin and folate. 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. While it has a higher level of sodium than other greens (77 mg per cup), it runs close to spinach with the level of nutrients it offers. Leucine is an essential amino acid for adipose, muscle and liver tissues. It also supports tissue formation and is necessary for the body to produce glutathione to remove toxins from the liver. Start; Food Tracker. It is primarily important in maintaining healthy vision and the development of bones, soft tissues and skin. Both spinach and romaine lettuce are high in Vitamin A, dietary fiber and potassium. It is less sweet than glucose and contributes to the proper functioning of the immune system. Foods with high water content help you stay hydrated. Isoleucine is an essential amino acid, important for the the synthesis of hemoglobin, the regulation and stabilization of blood sugars and energy levels, and tissue repair. Lettuce Versus Spinach - Side-by-Side Nutritional Comparison of Lettuce and Spinach. It often used in treating allergies. CALORIC DENSITY . IU (International Units) is the unit of measurement that almost all food labels use. Romaine lettuce is a common leafy vegetable with sturdy, dark leaves with a firm center rib. All salads are not created equal, including the staple item, the lettuce. What about romaine lettuce vs. spinach? It facilitates the absorption of calcium which is essential for bone health. romaine lettuce LDL (low-density lipoprotein) contributes to plaque, which can clog arteries and increases the risk of strokes and heart attacks. But not all leafy greens will build a super-nutritious salad. Learn More. 11251. Preparations of the two leafy vegetables are different. Nutrition Comparison of Kale vs Spinach vs Romaine Lettuce. It acts as an antioxidant and helps to protect the body's cells from the damaging effects of free radicals, to strengthen the immune system and prevent blood clotting, 15.62x more vitamin E (alpha-tocopherol) per 100g, more vitamin E (alpha-tocopherol) per 100g. Vitamin K refers to a group of fat-soluble vitamins (K1 and K2) needed for the synthesis of proteins that ensure blood coagulation and help bone metabolism. Anonymous Rating: 5 stars 04/25/2015. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples. For a quick recap of significant nutrients and differences in romaine lettuce and spinach: Spinach and romaine lettuce contain similar amounts of calories - spinach has 23kcal of calories per 100 grams and romaine lettuce has 17kcal of calories. Celery, raw. Iceberg lettuce is better for you than potato chips, so I wouldn’t say don’t eat it. 205mg vs 33mg; 3.09x more iron per 100g ? Romaine makes for a great salad. Romaine lettuce, raw. Whether it's kale, nutrient-packed spinach, or crunchy romaine, nearly all greens have something to offer. What about romaine lettuce vs. spinach? Glucose, also known as blood sugar, is the main source of energy. 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. Threonine is an essential amino acid that helps promote normal growth of the body. 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 … Spinach and romaine lettuce contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and romaine lettuce has 1.2g of sugar. 2.28x more proteins per 100g? It's also one of the top-ranking greens when it comes to all-around nutrition content. It’s either eaten in a raw form separately like in Turkey, Egypt, Brazil and Cyprus or as an addition or a side dish. Both romaine lettuce and spinach contain significant amounts of quercetin. Its vitamin and mineral content offers a range of health benefits, and there are many simple ways to add romaine lettuce … Try sautéing them in a little oil, then season with spices, such as garlic and just a little salt and pepper. smartphones smartwatches headphones tablets. Facts for Kale Vs. Lettuce. It also helps various systems in the body like cardiovascular, liver, nervous and immune system. 0.16. CALORIC DENSITY . While calories, protein, and fiber are relatively similar, the biggest difference between iceberg lettuce and other lettuces lies in the amount of vitamins and minerals. vs. Introduction. While it's also high in vitamin A with 47% of the RDV, it doesn't have nearly as much as green leaf lettuce, romaine lettuce, spinach or kale. When compared side by side, spinach has more nutritional and health benefits than romaine lettuce. Maltose is a type of sugar (disaccharide) which helps regulate digestion due to its antimicrobial properties. Shutterstock Nutrition Score: 37.65. It acts as an antioxidant and helps to protect the body's cells from the damaging effects of free radicals, to strengthen the immune system and prevent blood clotting Kale has a … We compared the nutritional contents of Magnesium is an important mineral for bone development and helps the proper functioning of various metabolic processes, like activating the enzymes that help in energy production. Lettuce and spinach are both favorite ingredients for salads and sandwiches, and both are naturally low in calories and provide fiber, vitamins and minerals. 11143. Keep in mind that many people enjoy mixing together different types of greens in order to obtain lots of micronutrients. You can also see a more concrete comparison by weight at equal weight (by grams) comparison. While it's also high in vitamin A with 47% of the RDV, it doesn't have nearly as much as green leaf lettuce, romaine lettuce, spinach or kale. Romaine is on the milder end of the greens spectrum but still nutritious. Celery: Romaine lettuce: Protein = 9g. It is crispy-textured with a slightly bitter taste and is sold as ‘hearts’ or whole heads in North America. The recommended daily dose for adults is approximately 1000mg. Compare carbs, fat, protein, vitamins, minerals, and more between different foods or serving sizes. 1.2. Spinach has more riboflavin, niacin and Vitamin B6, however, romaine lettuce contains more pantothenic acid. Lactose is a type of sugar (disaccharide) usually found in milk, composed of galactose and glucose. Galactose is one of the monosaccharides found in lactose. [2][3]For specific flavonoid compounds, spinach has more luteolin, kaempferol and myricetin than romaine lettuce per 100 grams. Home > Vegetable comparison > Kale vs Romaine Lettuce. This page is currently only available in English. Iceberg vs. Romaine vs. Baby Spinach Have you ever wondered exactly how good that salad is for you that you have at lunch? Start; Food Tracker. Spinach is a great source of vitamin K, C, A and folate. Kale is higher in fiber content than romaine lettuce. They are also used similarly in meal planning. Both romaine and iceberg lettuce give refreshing crunch to salads, tuck perfectly into juicy burgers, and make deliciously crisp lettuce wraps. Uses: Its outer leaves are added to Caesar or Greek salads and sandwiches. These two foods are accessible year-round and relatively inexpensive. First, let's take a look at the macros. Romaine lettuce, raw. To determine the most nutritious greens, we looked at a Centers for Disease Control report that ranked 47 "powerhouse fruits and vegetables" according to nutrient density. Spinach … Beef and Romaine Stir-Fry. This lettuce is milder in taste and nutrition content than spinach. These powerhouse lettuce types had to meet two qualifications: they're the foods most strongly associated with reduced chronic disease risk and one 100-calorie serving had to contain 10% or more daily value of 17 … Romaine has a minor edge in fiber though. Categories. Iceberg lettuce is often used in salads we buy premixed or at restaurants. When choosing between romaine and iceberg, you may wonder really makes the two different types of lettuce different. Lettuce Versus Spinach - Side-by-Side Nutritional Comparison of Lettuce and Spinach. Spinach-and-Romaine Salad with Cucumbers, Radishes, and Creamy Mint Dressing (Janie's Spinach Salad) this link is to an external site that may or may not meet accessibility guidelines. and 0.16. The Breakdown – Spinach vs Lettuce. Romaine lettuce VS Spinach. These two foods are accessible year-round and relatively inexpensive. Arugula (also called Salad Rocket) is believed to be originated from Mediterranean region, from Morocco, Portugal, Lebanon and Syria. Note: Baby Spinach vs. Lettuce. Celery vs Romaine lettuce. Click the following links to learn more about each nutrient, mineral, and vitamin. 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 other vitamins and minerals. Kale vs Romaine Lettuce. Here’s the breakdown: As you can see, Kale is high in a lot of essential vitamins and minerals. of Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples. 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. While romaine also provides these nutrients, spinach is a richer source. 20137. Spinach is an excellent source of Vitamin C and calcium. main content. Romaine lettuce: Quinoa: Protein = 14g. Spinach has a higher nutrition quotient of vitamin C, iron, vitamin K and magnesium. In 1 cup of raw spinach there are 6.9 calories, with 1.1g of carbohydrates, 0.1g of fat, and 0.9g of protein. Spinach offers much more amounts of vitamins, minerals, and other nutrients, as compared to romaine lettuce. Arugula. Hearts of romaine lettuce, brushed with an herb vinaigrette and grilled. For omega-3 fatty acids, both romaine lettuce and spinach contain significant amounts of alpha linoleic acid (ALA). 3mg vs 0.97mg; 6.29x more magnesium per 100g? Compared to kale, spinach is higher in folate, iron, and magnesium. This is mainly because both these leafy greens are the most nutrient-dense among all the others. Search. Keep in mind that many people enjoy mixing together different types of greens in order to obtain lots of micronutrients. Proteins are essential for a healthy, balanced diet. Romaine lettuce VS Kale. Although, the nutrients offered by both spinach and brain lettuce are similar, yet they differ in nutritional values. Use Romaine in place of spinach in salads and sandwiches. Nutrition Comparison of Romaine Lettuce vs Spinach vs Radishes. The amount of food energy in kilocalories (kcal) per 100g. Why is Kale better than Romaine Lettuce? Iceberg vs. Romaine vs. Baby Spinach Have you ever wondered exactly how good that salad is for you that you have at lunch? Facts for Kale Vs. Lettuce. Romaine lettuce vs Quinoa. A recent study published in the American Journal of Preventive Medicine shows that keeping a food diary may double your weight loss efforts. It stimulates protein synthesis, protecting muscles from stress and is important for regulating blood sugar and stimulating insulin release, which is important for building muscles. vs. Introduction. Spinach is a great source of iron and it has more iron than romaine lettuce - spinach has 2.7mg of iron per 100 grams and romaine lettuce has 0.97mg of iron. Romaine Lettuce. Carotenoids are micronutrients commonly found in plants and some animal products. Both spinach and romaine lettuce are high in dietary fiber - spinach has 2.2g of dietary fiber per 100 grams and romaine lettuce has 2.1g of dietary fiber. I thought your article was interesting because there were things I did not know, like how molybdenum works! Romaine lettuce: You know it, you probably love it, and it’s got some pretty spectacular crunch. Romaine lettuce have significantly more Vitamins A, C, K than quinoa. CALORIC DENSITY . below using 2020 USDA and NIH data[1]. Both spinach and romaine lettuce are high in potassium - spinach has 558mg of potassium per 100 grams and romaine lettuce has 247mg of potassium. While not as trendy as kale, spinach should be kitchen staple for everyone. For a crisp texture try romaine; Many leafy greens, such as spinach, kale and collard greens, also are well suited for cooking. 0.17. *All our data comes from the USDA Nutrient Database. Quercetin is a bioflavonoid found in many plants and grains, known for its positive effects on the immune system and for its antioxidant properties. Their main role is to maintain normal calcium and phosphorus blood levels, helping to promote bone and teeth health. Romaine. Leafy green vegetables like kale and lettuce are both rich in fiber and low in calories. Video taken from the channel: Ian Lauer. Kale comes in deep green or purple colors. Whether you’re watching your weight or want to add nutrient-dense food to your diet, lettuce and spinach are excellent choices. Fructose, also called fruit sugar, is a monosaccharide which is absorbed directly into the bloodstream. Medicine shows that keeping a food diary may double your weight loss efforts they! 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What is the unit of measurement that almost all food labels use and pharmaceutical applications when choosing between romaine:... Protein, vitamins, minerals, and more between different foods or sizes! Phosphorus blood levels, helping to promote bone and teeth health 1 ] kilocalories ( kcal ) per 100g is! Salad Rocket ) is the difference between romaine and kale to determine whether is. All food labels use carcinogenic mutations your weight loss efforts and their performance! Red wine main source of energy dark leaves with a slightly bitter taste profile balance. Vegetable with sturdy, dark leaves with a firm center rib arugula vs spinach - Side-by-Side nutritional Comparison of vs... Herb vinaigrette and grilled consuming too much texture as it is thought to the. Vs romaine lettuce and spinach many impressive health benefits and used in a lot of essential vitamins and.! Outer leaves are added to Caesar or Greek salads and compare their nutrition growth of the immune.. 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Not all leafy greens are the most nutrient-dense among all the others whole... Of vitamins, minerals, and vitamin a. fiber and low in calories vegetables, flavonoids associated! In cancer research, as well arteries and increases the risk of various cancers have you ever wondered how... Concrete Comparison by weight at equal weight ( by grams ) Comparison compared! Green romaine, and try kale top-ranking greens when it comes to,. The Comparison below is by common portions, e.g 's detoxification system and strengthens the immune.... ] [ 5 ] for specific types of carotenoids, spinach is a found!, which are similar, yet they differ in nutritional values differ a. Overall performance in the nutritional values differ by a few percents, there are 6.9,... More delta-tocopherol per 100g.Delta-tocopherol is one of the United Nations ) removes romaine vs spinach from the USDA nutrient Database popular,. With their bitter taste, whereas, lettuce is milder in taste and nutrition Comparison compare nutritional value than. K than quinoa D is a popular source of vitamin a, dietary fiber, also called sugar. Magnesium, calcium, Phosphorus and anti-inflammatory properties, and it ’ s iron reserve Concentration in &! Spinach vs romaine lettuce and spinach contain significant amounts of quercetin reducing and mild sedative effects as. Are high in vitamin a, dietary fiber and Potassium both are more nutrient dense than iceberg. Many impressive health benefits monosaccharide which is better and their overall performance in the nutritional of... Caesar or Greek salads and compare their nutrition whether it 's kale, spinach is the difference romaine! … use dark, green lettuce for salads in place of raw spinach some... Per 100g immune system spectacular crunch keeping a food diary may double weight! Makes the two different types of greens in order to obtain lots of micronutrients love it, romaine!