Romaine lettuce contains 111 µg of Vitamin A, while iceberg lettuce only contains 14 µg. of romaine lettuce Comparing omega-6 fatty acids, both iceberg lettuce and romaine lettuce contain small amounts of linoleic acid. Calories: 49. Romaine lettuce is a great source of dietary fiber and potassium. They are: Swiss chard, arugula, romaine, Boston and iceberg. Iceberg Lettuce | … Kale. Nutrition Comparison for Romaine Lettuce vs Iceberg Lettuce vs Green Leaf Lettuce. Romaine lettuce is an excellent source of Vitamin A. cups, packages. It should be used as mulch for romaine… The white or clear fluid that is released from this rib when the lettuce is cut is believed to give the lettuce its characteristic flavor mildly bitter and earthy. 0.18mg vs 0.13mg 2mg more sodium per 100g? Vitamin … Iceberg lettuce consists mostly of water, but it may find a place in your diet; with only 10 calories per cup, tacos might seem dull and eating a sandwich would be quieter without it. Iceberg vs Romaine Lettuce. Has the Real Power of Solar Energy Arrived? Did You Know These 9 Facts About Heart Attacks? Lettuce, whether consumed as iceberg or romaine, is rich and abundant with nutritional value. For omega-3 fatty acids, romaine lettuce has more alpha linoleic acid (ALA) than iceberg lettuce per 100 grams. Did you know that a heart attack isn't the same thing as a cardiac arrest? And is one healthier than the other? Or what to do if you find the critters? Pale iceberg lettuce, for example, has only a fraction of the nutrients found in darker romaine lettuce. Lettuce varies in colors and varieties, including red and green romaine, iceberg and red leaf. TheAlexMarkov Member Posts: 23 Member Member Posts: 23 Member. Dental Hygiene Month is almost over, but we’re back with tips for keeping your mouth healthy at home. Nutrition Chart Nutrition Tips Health And Nutrition Health Tips Nutrition Activities Milk Nutrition Nutrition Month Nutrition Classes Cheese Nutrition. Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) Protein: 4.3 g. Fiber: 3.6 g (14% dv) Vitamin A: 200% dv. Romaine lettuce is a great source of dietary fiber and it has more dietary fiber than iceberg lettuce - romaine lettuce has 2.1g of dietary fiber per 100 grams and iceberg lettuce has 1.2g of dietary fiber. Why is Green Leaf Lettuce better than Romaine Lettuce? Videos are often thought of as being a waste of time, but there may be some benefits to online gaming, such as social connections to combat loneliness. below using 2020 USDA and NIH data[1]. Swiss Chard. A: Of all lettuces, this pale green variety (also called head lettuce) is the least nutritious, providing only very small amounts of vitamins, minerals, and fiber. In the battle of iceberg versus romaine, however, who will claim the title of the best and healthiest lettuce? Nutritional Value of Romaine vs. Romaine and iceberg lettuce are both popular salad vegetables. Things start getting REAL serious when we get down to the vitamins and minerals. . Nutrition Comparison of Romaine Lettuce vs Butterhead Lettuce vs Iceberg Lettuce. It's also rich in … Kale. Start; Food Tracker. The recommended amount of lutein is six to 10 mg per day, whereas the dose for zeaxanthin is 2 mg per day, to maximize the health benefits for your eyes. Vitamin C: 3% dv. This new study shows how your Facebook feed may be affecting your emotional health. This slideshow shares some information you might find helpful. You knew this but science wants to confirm it: Listening to favorite music could release that pleasure-loving, possible chill-creating hormone called dopamine. ICEBERG VS ROMAINE. 1.09% higher water content per 100g? 10mg vs 8mg Vastly more alpha carotene per 100g.Alpha carotene is similar to … It has been linked to aiding the heart, lungs, kidneys, and other organs in proper functioning, says the National Institutes of Health (NIH) Office of Dietary Supplements (ODS). The specific food items compared are: Article by Cindy. Do you know how to prevent head lice infestations? Both romaine lettuce and iceberg lettuce are low in saturated fat - romaine lettuce has 0.04g of saturated fat per 100 grams and iceberg lettuce has 0.02g of saturated fat. Winner: Romaine. Q: How nutritious is iceberg lettuce? Iceberg lettuce only contains 199 mgs of these two nutrients. You can also. It is not quite as nutrition-free as most people assume: 2 cups of iceberg provide more than 10 percent of the RDA for the B vitamin folate. romaine lettuce has more beta-carotene and lutein + zeaxanthin than iceberg lettuce per 100 grams and alpha linoleic acid (ALA) than iceberg lettuce per 100 grams. Before you slap chop your low-calorie leafy green on the cutting board or hit the salad bar, you may want to know which has the highest nutritional value of lettuce - iceberg or romaine? The participants of this study took vitamin K supplements that were five times more than the recommended amount to measure their level of insulin resistance. Kale Vs Letuce Nutritional Table of Kale Vs Lettuce Fibre Content: Fibre content of kale can clean the gut like a broom pushing out the waste. Cos or romaine lettuce has a better nutritional profile than iceberg lettuce. Vitamin K. Romaine lettuce provides 48 micrograms of vitamin K in a … Romaine lettuce has more beta-carotene and lutein + zeaxanthin than iceberg lettuce. Trying to eat healthier and the only salad i like is Caesar and i think it is because of the different lettuce. cabbage. Romaine lettuce nutrition is generally considered to be better than that of iceberg lettuce. Kale is 3x richer than lettuce, providing 8gms/100gms. When comparing the nutritional value of iceberg lettuce vs. romaine, for example, a single serving of romaine lettuce nutrition contains 11 times more vitamin A, five times as much vitamin C and nearly triple the amount of vitamin K. Meanwhile, other types like spinach and kale are higher in manganese, folate and magnesium. Romaine lettuce vs iceberg lettuce? Both serve up about the same amount of calories. Carotenoids are micronutrients commonly found in plants and some animal products. Romaine lettuce has more iron than iceberg lettuce - romaine lettuce has 0.97mg of iron per 100 grams and iceberg lettuce has 0.41mg of iron. Leafy green vegetables like kale and lettuce are both rich in fiber and low in calories. [4][5]For specific types of carotenoids, romaine lettuce has more beta-carotene and lutein + zeaxanthin than iceberg lettuce per 100 grams. The darker green leafy parts provide more nutritional value than the white … The lettuce itself grows in a rather tall head of thick, durable leaves, with a solid rib down the middle of each leaf. A closer look at napa and romaine reveals an impressive pair of nutritional profiles. You can also see a more concrete comparison by weight at equal weight (by grams) comparison. Romaine lettuce and iceberg lettuce contain similar amounts of sugar - romaine lettuce has 1.2g of sugar per 100 grams and iceberg lettuce has 2g of sugar. Its texture is crisp and its flavor very mild. According to the United States Department of Agriculture (USDA)'s Economic Research Service (ERS), lettuce is the leading vegetable crop in the U.S. in terms of its production value and the second most consumed vegetable — with potatoes ranked first. However, the consumption of romaine lettuce and loose leaf lettuces has been increasing throughout the years due to the increased popularity of caesar salad and salad bars, says ERS. Also what do you put on your Caesar salad? One cup of iceberg lettuce, however, only contains 361 IU of vitamin A. Vitamin A, a fat-soluble vitamin, is important for your vision, immune system, and reproductive system. The most common varieties of lettuce are looseleaf, Romaine or cos and iceberg or crisphead. Facts for Kale Vs. Lettuce. The leaves are higher in folate, iron, and potassium than iceberg or leaf lettuces. 5. romaine vs iceberg.png 431.3K Romaine lettuce is a great source of potassium and it has more potassium than iceberg lettuce - romaine lettuce has 247mg of potassium per 100 grams and iceberg lettuce has 141mg of potassium. © 2020 Medical Daily LLC. The results of the study showed that taking vitamin K supplements for 36 months reduced the progression of insulin resistance in older men but not women. The U.S. consumption of head lettuce is estimated to be 23 lbs. The most widely used varieties of cabbage are green, red or purple, Savoy and napa or Chinese. Romaine lettuce contains 1,087 mgs of lutein and zeaxanthin — carotenoids that filter harmful high-energy blue wavelengths of light on the retina, says the American Optometric Association (AOA). The Nutritional Value Of Lettuce: Iceberg Versus Romaine Battle of the Nutrients. Iceberg lettuce: More accurately called crisphead, this familiar pale green lettuce forms a tight, cabbage-like head. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A. Both iceberg lettuce and romaine lettuce contain significant amounts of thiamin, niacin, pantothenic acid and Vitamin B6. Nutrition Facts Comparison Tool. Swiss Chard might not be as popular as the other greens on this list, but its nutritional … Vitamin A helps with your vision, immune system and reproductive system. Cabbage and lettuce share an appetizing statistic: USDA guidelines designate a 2-cup serving of each vegetable as a 1-cup portion on your plate. Romaine lettuce is super rich in beta-carotene, with approximately 4,094 international unit (IU) of vitamin A in one cup, says the USDA. Romaine lettuce and iceberg lettuce contain similar amounts of protein - romaine lettuce has 1.2g of protein per 100 grams and iceberg lettuce has 0.9g of protein. Is there a reason for this? Also called Boston or bibb lettuce, butter lettuce is the most nutritious of the lettuces on this list. The comparison below is by common portions, e.g. Find out which of these two low-calorie leafy greens boasts the higher nutritional value of lettuce. Why is Iceberg Lettuce better than Romaine Lettuce? Or that women can have different heart attack symptoms? Hi, amazing how nutrient dense romaine lettuce can be! Omega-3 Fatty Acids: Landing the Big Fish of Body Health, Itchy Heads: It's National Head Lice Prevention Month, Gaming with Friends Can Combat Loneliness, That Rush You Get Hearing a Favorite Tune Is Real, Love Social Media? A recent study published in the American Journal of Preventive Medicine shows that keeping a food diary may double your weight loss efforts. Prep: 5 mins; Price: 30¢ per chopped cup Romaine lettuce is a great source of dietary fiber and excellent source of Vitamin A. Romaine lettuce has more riboflavin and folate and is a great source of potassium. Saved by Debra Davis. Romaine lettuce and iceberg lettuce contain similar amounts of Vitamin C - romaine lettuce has 4mg of Vitamin C per 100 grams and iceberg lettuce has 2.8mg of Vitamin C. Romaine lettuce is an excellent source of Vitamin A and it has more Vitamin A than iceberg lettuce - romaine lettuce has 436ug of Vitamin A per 100 grams and iceberg lettuce has 25ug of Vitamin A. Romaine lettuce and iceberg lettuce contain similar amounts of Vitamin E - romaine lettuce has 0.13mg of Vitamin E per 100 grams and iceberg lettuce has 0.18mg of Vitamin E. Romaine lettuce has more riboflavin and folate. How does social media make you feel? Thanks Alex. Let’s do a quick side-by-side of iceberg and its cousin romaine lettuce. This green is full of vitamin A, providing a boost for bone and brain health. and iceberg lettuce You Could Scroll into Trouble. O. Carbohydrates. Kale has developed a reputation for being one of the most healthy plant foods available, with a … University of Arizona College of Agriculture and Life Science, National Institutes of Health (NIH) Office of Dietary Supplements (ODS), Top 18 Best Weight Loss Pills For Women In 2020, 9 Amazing Facts About Protein Coffee and How It Can Change Your Life. The bit of work it takes to wash it saves almost a buck per cup over prewashed. [2][3]For specific flavonoid compounds, both iceberg lettuce and romaine lettuce contain significant amounts of quercetin. Iceberg lettuce, that is the prevalent cultivar used in the United States, most resembles white cabbage by its appearance. Living Lettuce: Living lettuce is sold with its roots still attached, which reportedly help preserve the … In a National Eye Institute (NEI) press release, the Age-Related Eye Disease Study (AREDS) conducted in 2001 and then in 2006, known as AREDS2, proved that the use of the supplements vitamins C and E, beta-carotene, and the minerals zinc and copper, with the addition of lutein and zeaxanthin, are safe and protective against the advancement of AMD. Romaine lettuce is scientifically known as Lactuca sativa L. var. Calorie Comparison 2000 calories = Full Bar. Romaine lettuce: Calories: 1 Vitamin A: 680 IU Folate: 11 mcg Potassium: 19.8 mg Calcium: 3 mg Clearly it’s at the bottom of the lettuce barrel, but there are some benefits to eating iceberg. Vitamin K helps your blood to clot appropriately and regulate insulin. per person every year, says the University of Arizona College of Agriculture and Life Science. Iceberg vs. Romaine vs. Kale When I was growing up, our salads were always made from iceberg lettuce. Lutein and zeaxanthin can reduce the risk of age-related macular degeneration (AMD), a condition that occurs when the fragile center of the retina, the macula, deteriorates over the years. Over the next decade, the International Energy Agency expects renewable energy to account for 80% of the world's power consumption. A head of romaine lasts about 10 days—around three days longer than hearts and six days longer than leaves sold in a clamshell—so you’re less likely to end up with limp lettuce. Ever wonder how your favorite foods stack up against each other in terms of nutrition? In general, lettuce that is darker green in colour is a better source of nutrients than lighter coloured lettuce. Iceberg Lettuce Nutritionally speaking, romaine is deemed superior to iceberg. Note: YES. You may quibble with the last candidate, which pales in color and in comparison to the nutritional value of other greens. I know that most house salads use iceburg lettuce and Caesar salad uses romaine. Both are virtually calorie-free, so they're great for dieting. Kale comes in deep green or purple colors. Romaine is packed with nutrients, including vitamins A and C, and good amounts of folic acid and magnesium. Romaine lettuce provides 48 micrograms of vitamin K in a one-cup serving while iceberg lettuce only provides 17 mcg, says ODS. Lettuce Versus Celery - Side-by-Side Nutritional Comparison of Lettuce and Celery. Years of research suggest that vision, lung function, immune system performance, and even sperm count can all be improved by omega-3s. main content. Romaine lettuce has more calcium than iceberg lettuce - romaine lettuce has 33mg of calcium per 100 grams and iceberg lettuce has 18mg of calcium. Romaine lettuce has more riboflavin and folate. So, to answer your question, the most nutritious lettuce is Romaine. 95.64g vs 94.61g 38.46% more vitamin E (alpha-tocopherol) per 100g? The snob in me asks why we’re even eating iceberg lettuce. in Food and Nutrition. There’s nothing fishy about the benefits of omega-3s. Live Healthy & Happy. versus We compared the nutritional contents of Romaine is packed with nutrients, including vitamins A and C, and good amounts of folic acid and magnesium. The efficiency of packaged salads sold at markets also accounts for this dramatic increase since the mid-1980s. But compared to iceberg, an equal amount of romaine delivers: Napa Cabbage vs Romaine Lettuce: Nutrition Comparison. 94.98g vs 94.61g 2.4k. Romaine Lettuce (Lettuce, cos or romaine, raw) If you're choosing a type of lettuce there's a clear winner.... Romaine Lettuce is packed with way more nutrients!!! I didn’t even know there was an alternative lettuce until I was 15. Iceberg vs Romaine Lettuce! Arugula. And within a single head of lettuce, the darker outer leaves, which are exposed to more sunlight, are more nutritious than the paler inner ones. The main types of lettuce include romaine and iceberg, also known as "head lettuce," which is the most widely used given its low cost and extended shelf life. Medical Daily is for informational purposes and should not be considered medical advice, diagnosis or treatment recommendation. Is there a difference between iceberg and romaine lettuce? The fiber content is around 3.6gms per 100gms. (100g each) Romaine Lettuce, Detailed nutritional comparison of iceberg lettuce and romaine lettuce is analyzed below. Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. Nutrition Chart Nutrition Tips Health And Nutrition Health Tips Nutrition Activities Milk Nutrition Nutrition Month Nutrition Classes Cheese Nutrition. 0.39% higher water content per 100g? When comparing the nutritional value of iceberg lettuce vs. romaine, for example, a single serving of romaine lettuce nutrition contains 11 times more vitamin A, five times as much vitamin C and nearly triple the amount of vitamin K. Meanwhile, other types like spinach and kale are higher in manganese, folate and magnesium. April 6, 2017 1:06PM. Nutrition comparison for romaine lettuce vs iceberg lettuce. Some other varieties of salad greens are si… Nutritional Facts of Iceberg Lettuce vs Romaine Lettuce. Nutritionally speaking, romaine is deemed superior to iceberg. The American Diabetes Association (ADA) reported on a study published in Diabetes Care, where the effect of vitamin K supplementation was examined in 350 nondiabetic men and women between the ages of 40 and 60 for 36 months. 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