Keep in mind that many people enjoy mixing together different types of greens in order to obtain lots of micronutrients. 4. 11251. Lettuce Versus Spinach - Side-by-Side Nutritional Comparison of Lettuce and Spinach. CALORIC DENSITY . Short ribs marinated in a soy and vinegar mixture, then stir-fried with ginger, scallions, and romaine. IU (International Units) is the unit of measurement that almost all food labels use. A 2-cup serving contains 16 calories, 2 grams fiber, 42% of the Daily Value for vitamin A, 36% for vitamin C, and 38% for folic acid. While romaine also provides these nutrients, spinach is a richer source. Iron is found in hemoglobin, which represents approximately 2 thirds of the body’s iron reserve. Lettuce Versus Spinach - Side-by-Side Nutritional Comparison of Lettuce and Spinach. The minimum daily requirement is approximately 1,800 kcal (according to the Food and Agriculture Organization of the United Nations). 0.17. Whether it's kale, nutrient-packed spinach, or crunchy romaine, nearly all greens have something to offer. 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. Romaine lettuce have significantly more Vitamins A, C, K than quinoa. It’s either eaten in a raw form separately like in Turkey, Egypt, Brazil and Cyprus or as an addition or a side dish. Use Romaine in place of spinach in salads and sandwiches. 11143. 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. When choosing between romaine and iceberg, you may wonder really makes the two different types of lettuce different. main content. Spinach is a staple green in many salads that feature sweet ingredients like beets or fruit. Selenium is an important mineral with antioxidant properties. What is the difference between Romaine Lettuce and Kale? Arugula vs Spinach - Health impact and Nutrition Comparison Compare. (100g each) 3mg vs 0.97mg; 6.29x more magnesium per 100g? Lettuce and spinach are both favorite ingredients for salads and sandwiches, and both are naturally low in calories and provide fiber, vitamins and minerals. This lettuce is milder in taste and nutrition content than spinach. 1.2. It stimulates the formation of bone mass and helps regulate estrogen levels. Kale comes in deep green or purple colors. Lettuce varies in colors and varieties, including red and green romaine, iceberg and red leaf. Romaine lettuce VS Kale. Romaine lettuce VS Spinach. A recent study published in the American Journal of Preventive Medicine shows that keeping a food diary may double your weight loss efforts. Shutterstock Nutrition Score: 37.65. Romaine lettuce, raw. ?0.36mg vs 0.18mg; Sizably more delta-tocopherol per 100g.Delta-tocopherol is one of the chemical compounds of the vitamin E group. 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 vs. With their bitter taste profile, balance them out with neutral greens like spinach or romaine. It has antioxidant properties and is currently being used in cancer research, as it is thought to reduce the risk of various cancers. We will be looking at three common vegetables used for salads and compare their nutrition. Use dark, green lettuce for salads in place of raw spinach. CALORIC DENSITY . Spinach and kale are both powerhouses of nutrition, associated with many impressive health benefits. Romaine lettuce: You know it, you probably love it, and it’s got some pretty spectacular crunch. When compared side by side, spinach has more nutritional and health benefits than romaine lettuce. 42kcal vs 17kcal; 6.17x more cystine per 100g? vs. Introduction. 20137. Spinach … Green Leaf Lettuce. 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. This article compares spinach and kale to determine whether one is healthier. 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. It facilitates the absorption of calcium which is essential for bone health. Romaine is on the milder end of the greens spectrum but still nutritious. The specific food items compared are: The other nutrients that are found in romaine lettuce are molybdenum and fiber. 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. So easy and so good! Cystine is a non-essential amino acid that helps proteins in maintaining their structure. The Breakdown – Spinach vs Lettuce. . 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. Both romaine lettuce and spinach contain significant amounts of thiamin and folate. 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. The only difference, romaine does not have amount as spinach. Here’s the breakdown: As you can see, Kale is high in a lot of essential vitamins and minerals. It also supports tissue formation and is necessary for the body to produce glutathione to remove toxins from the liver. Kale has a slightly bitter taste, whereas, lettuce is mildly sweet. What about romaine lettuce vs. spinach? Home > Vegetable comparison > Kale vs Romaine Lettuce. Manganese is a trace mineral that assists in bone formation, skin integrity and assists the enzymes that control blood sugar. The recommended daily dose for adults is approximately 1000mg. This is a good way to enjoy a mix of textures and tastes in salads and other recipes. It depends on what kind of lettuce it is; spinach leaves are a lot healthier than iceberg and romaine. A recent study published in the American Journal of Preventive Medicine shows that keeping a food diary may double your weight loss efforts. While some of the nutritional values differ by a few percents, there are others that are present 2-3 times more in spinach. Whether you’re watching your weight or want to add nutrient-dense food to your diet, lettuce and spinach are excellent choices. This page is currently only available in English. Kale. 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. It has antioxidant, antiviral and anti-inflammatory properties, and can potentially protect cells from carcinogenic mutations. These two foods are accessible year-round and relatively inexpensive. Romaine Lettuce. Spinach has a higher nutrition quotient of vitamin C, iron, vitamin K and magnesium. 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. Toss with your favorite vegetables for a delicious and fresh salad. The comparison below is by common portions, e.g. All salads are not created equal, including the staple item, the lettuce. When it comes down to the final answer in the battle of kale vs. spinach, it’s definitely not black and white: Which leafy green you choose depends on several factors, including what your own individual needs are at any given time. Celery, raw. Compare carbs, fat, protein, vitamins, minerals, and more between different foods or serving sizes. When it comes to flavor, I like romaine and kale in different circumstances. Preparations of the two leafy vegetables are different. Spinach: The Bottom Line. All salads are not created equal, including the staple item, the lettuce. Romaine has a minor edge in fiber though. Search the database of over 200,000 foods. It has a crunchy texture and is a popular lettuce, particularly in Caesar salads. Preparations of the two leafy vegetables are different. and Facts for Kale Vs. Lettuce. Threonine is an essential amino acid that helps promote normal growth of the body. Romaine lettuce are a good source of Niacin, Pantothenic Acid, Zinc. Many people choose romaine lettuce for salads because of its mild taste, fresh crunch, and versatility in recipes. Escarole hits a happy medium: tender enough to … Spinach has more protein than romaine lettuce - spinach has 2.9g of protein per 100 grams and romaine lettuce has 1.2g of protein. Romaine lettuce, raw. 0.16. But what about spinach versus romaine? We will be looking at three common vegetables used for salads and compare their nutrition. Iceberg vs. Romaine vs. Baby Spinach Have you ever wondered exactly how good that salad is for you that you have at lunch? 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. Start; Food Tracker. Here’s the breakdown: As you can see, Kale is high in a lot of essential vitamins and minerals. 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. Proteins are essential for a healthy, balanced diet. Kaempferol is a bioflavonoid found in many plants. Their main role is to maintain normal calcium and phosphorus blood levels, helping to promote bone and teeth health. Facts for Kale Vs. Lettuce. I added some soy sauce and balsamic vinegar. When it comes to nutrition, kale is the winner. 2.8g vs 1.23g; 2.47x more food energy (kcal) per 100g? Fructose, also called fruit sugar, is a monosaccharide which is absorbed directly into the bloodstream. 11251. Lysine is an essential amino acid that helps the body absorb calcium and has a crucial role in collagen formation. Arugula (also called Salad Rocket) is believed to be originated from Mediterranean region, from Morocco, Portugal, Lebanon and Syria. Foods with high water content help you stay hydrated. Categories. 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. https://www.goodhousekeeping.com/food-recipes/cooking/g532/types-of-lettuce main content. 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. Arugula (also called Salad Rocket) is believed to be originated from Mediterranean region, from Morocco, Portugal, Lebanon and Syria. The amount of food energy in kilocalories (kcal) per 100g. Spinach and kale offer a similar amount of several nutrients, but there are some differences as well. Rarely present in foods, vitamin D is a fat-soluble vitamin usually obtained through sun exposure. Spinach offers much more amounts of vitamins, minerals, and other nutrients, as compared to romaine lettuce. 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. While not as trendy as kale, spinach should be kitchen staple for everyone. cups, packages. 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. D2 is produced by plants and D3 by the human skin when exposed to sunlight. If you searching to evaluate Romaine Vs Spinach Protein And Shrimp Vs Peanut Protein price. Kale comes in deep green or purple colors. Live Healthy & Happy. This lettuce is milder in taste and nutrition content than spinach. These two foods are accessible year-round and relatively inexpensive. [4][5]For specific types of carotenoids, spinach has more lutein + zeaxanthin than romaine lettuce per 100 grams. Box 515 Northampton, MA 01061-0515 1-888-MACULAR Lutein & Zeaxanthin Concentration in Fruits & Vegetables NDB FOOD LUTEIN & ZEAXANTHIN Ever wonder how your favorite foods stack up against each other in terms of nutrition? en. Some varieties include romaine or red leaf lettuces, which are similar to the taste and texture of raw spinach. Search the database of over 200,000 foods. Often offering a peppery flavor to salads, arugula is one of the more common types of lettuce. Romaine lettuce VS Spinach. It helps the body's detoxification system and strengthens the immune system. Leafy green vegetables like kale and lettuce are both rich in fiber and low in calories. Daidzin is an isoflavone compound found in vegetables and legumes, especially soy and soybeans. spinach Iceberg lettuce is better for you than potato chips, so I wouldn’t say don’t eat it. Start; Food Tracker. Whether you’re watching your weight or want to add nutrient-dense food to your diet, lettuce and spinach are excellent choices. Apigenin is a bioflavonoid compound found in plants and herbs, especially in chamomile plants. 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. Nutrition Comparison of Romaine Lettuce vs Spinach vs Radishes. Glucose, also known as blood sugar, is the main source of energy. 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 vs Quinoa. You can also use arugula or watercress instead of raw spinach. This is my new comfort food. Spinach has more riboflavin, niacin and Vitamin B6, however, romaine lettuce contains more pantothenic acid. Iceberg lettuce is often used in salads we buy premixed or at restaurants. Spinach is an excellent source of Vitamin C and calcium. Romaine lettuce, raw. Baby Spinach vs. Lettuce. Tryptophan is an essential amino acid that the body needs for growth, for creating the sleep hormone melatonin, the neurotransmitter serotonin and for the synthesis of vitamin B3. Kale has a … 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. 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 … Search. Try sautéing them in a little oil, then season with spices, such as garlic and just a little salt and pepper. Spinach is an excellent source of calcium and it has more calcium than romaine lettuce - spinach has 99mg of calcium per 100 grams and romaine lettuce has 33mg of calcium. Carotenoids are micronutrients commonly found in plants and some animal products. Cholesterol is a lipid essential for producing hormones and takes two forms: LDL, or bad cholesterol, and HDL, good cholesterol. Compared to kale, spinach is higher in folate, iron, and magnesium. Arugula vs Spinach - Health impact and Nutrition Comparison Compare. 0.04g vs 0.006g; 6.21x more calcium per 100g? Romaine lettuce are a great source of Thiamin, Riboflavin, Vitamin B6, Potassium, Magnesium, Calcium, Phosphorus. Consuming too much fructose can cause high blood pressure. Lactose is a type of sugar (disaccharide) usually found in milk, composed of galactose and glucose. 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 … Good recipe if you have a lot of Romaine lettuce or want a warm side vegetable dish. 0.17. Its vase-shaped heads can grow to a height of 12 inches. Romaine Lettuce (Lettuce, cos or romaine, raw) It's also one of the top-ranking greens when it comes to all-around nutrition content. It is primarily important in maintaining healthy vision and the development of bones, soft tissues and skin. What about romaine lettuce vs. spinach? This is mainly because both these leafy greens are the most nutrient-dense among all the others. It has antioxidant and anti-inflammatory properties. Uses: Its outer leaves are added to Caesar or Greek salads and sandwiches. Kale is higher in fiber content than romaine lettuce. For omega-3 fatty acids, both romaine lettuce and spinach contain significant amounts of alpha linoleic acid (ALA). It is less sweet than glucose and contributes to the proper functioning of the immune system. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A. The total amount of sugars, including glucose, fructose, galactose, sucrose, lactose, maltose, and trehalose. Note: LDL (low-density lipoprotein) contributes to plaque, which can clog arteries and increases the risk of strokes and heart attacks. A sugar-heavy diet can cause metabolic dysfunctions. Quinoa, ckd. Spinach has more Vitamin E than romaine lettuce - spinach has 2mg of Vitamin E per 100 grams and romaine lettuce has 0.13mg of Vitamin E. Spinach has more riboflavin, niacin and Vitamin B6, however, romaine lettuce contains more pantothenic acid. and Learn More. Wash the lettuce, arugula or watercress thoroughly under cold, running water. 4. Water also helps transporting nutrients and oxygen throughout the body. Both romaine lettuce and spinach contain significant amounts of quercetin. versus Keep in mind that many people enjoy mixing together different types of greens in order to obtain lots of micronutrients. smartphones smartwatches headphones tablets. I thought your article was interesting because there were things I did not know, like how molybdenum works! Kale is great for steaming and for salads. Grilled Romaine. Dietary fiber, also called roughage, is present in plants, in soluble or insoluble form. Romaine makes for a great salad. HDL (high-density lipoprotein) removes LDL from the arteries and carries it to the liver to be broken down. Green Leaf Lettuce. Romaine lettuce is a common leafy vegetable with sturdy, dark leaves with a firm center rib. Spinach is a great source of vitamin K, C, A and folate. [2][3]For specific flavonoid compounds, spinach has more luteolin, kaempferol and myricetin than romaine lettuce per 100 grams. According to the Chicago Tribune and Heather Mangieri (spokesperson for American Dietetic Association, “the darker the green, the more nutrient packed it is”. Kale vs Romaine Lettuce. Romaine Lettuce Calcium is a mineral which is very important for bone health. Romaine makes for a great salad. Romaine lettuce VS Kale. Quercetin is a bioflavonoid found in many plants and grains, known for its positive effects on the immune system and for its antioxidant properties. 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. Romaine lettuce: Quinoa: Protein = 14g. Arugula. Beef and Romaine Stir-Fry. Serve the hearts whole or chopped and tossed into a salad. Eating fruits, vegetables and whole grains rich in fiber helps the digestion process. When it comes to nutrition, kale is the winner. First, let's take a look at the macros. Compare carbs, fat, protein, vitamins, minerals, and more between different foods or serving sizes. Its vitamin and mineral content offers a range of health benefits, and there are many simple ways to add romaine lettuce … 11251. Baby Spinach vs. Lettuce. Choline is essential for the production of cellular membranes and plays a crucial role in acetylcholine synthesis and cholinergic neurotransmission. Although, the nutrients offered by both spinach and brain lettuce are similar, yet they differ in nutritional values. Romaine Lettuce. Celery, raw. Spinach Caroline Ingalls. Learn More. Anonymous Rating: 5 stars 04/25/2015. Both spinach and romaine lettuce are high in Vitamin A, dietary fiber and potassium. 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. Lettuce Versus Spinach - Side-by-Side Nutritional Comparison of Lettuce and Spinach. Both spinach and romaine lettuce are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and romaine lettuce has 0.04g of saturated fat. Spinach is an excellent source of Vitamin C and it has more Vitamin C than romaine lettuce - spinach has 28.1mg of Vitamin C per 100 grams and romaine lettuce has 4mg of Vitamin C. Both spinach and romaine lettuce are high in Vitamin A - spinach has 469ug of Vitamin A per 100 grams and romaine lettuce has 436ug of Vitamin A. Video taken from the channel: Ian Lauer. Myricetin is a bioflavonoid found in many fruits and vegetables, as well as in red wine. Why is Kale better than Romaine Lettuce? Video taken from the channel: Ian Lauer. Spinach has a higher nutrition quotient of vitamin C, iron, vitamin K and magnesium. Hearts of romaine lettuce, brushed with an herb vinaigrette and grilled. Spinach (Spinach, raw) 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 … It often used in treating allergies. For a crisp texture try romaine; Many leafy greens, such as spinach, kale and collard greens, also are well suited for cooking. This is mainly because both these leafy greens are the most nutrient-dense among all the others. I thought your article was interesting because there were things I did not know, like how molybdenum works! *All our data comes from the USDA Nutrient Database. Spinach, Detailed nutritional comparison of romaine lettuce and spinach is analyzed below. It has long, dark green leaves forming an elongated, loaf-shaped head. Leucine is an essential amino acid for adipose, muscle and liver tissues. Romaine Lettuce. Click the following links to learn more about each nutrient, mineral, and vitamin. Iceberg vs. Romaine vs. Baby Spinach Have you ever wondered exactly how good that salad is for you that you have at lunch? www.macular.org P.O. below using 2020 USDA and NIH data[1]. Galactose is one of the monosaccharides found in lactose. Celery: Romaine lettuce: Protein = 9g. Both romaine lettuce and spinach contain significant amounts of beta-carotene. It is crispy-textured with a slightly bitter taste and is sold as ‘hearts’ or whole heads in North America. Find out which is better and their overall performance in the vegetable ranking. Maltose is a type of sugar (disaccharide) which helps regulate digestion due to its antimicrobial properties. 205mg vs 33mg; 3.09x more iron per 100g ? Lettuce and baby spinach are two vegetables touted by nutritionists and weight-loss experts as low-calorie additions to a well-balanced healthy diet. The recommended daily dose is 0.8-1g of protein per 1 kg of body weight. You can also. Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. 0.16. 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. While romaine also provides these nutrients, spinach is a richer source. Both are more nutrient dense than than iceberg lettuce, which is mostly water. Spinach is a nutritional powerhouse. Iceberg lettuce is better for you than potato chips, so I wouldn’t say don’t eat it. Tad the Diet coach joins Ian in The Diner to tell us which food is better! Lettuce and baby spinach are two vegetables touted by nutritionists and weight-loss experts as low-calorie additions to a well-balanced healthy diet. However, for vitamin K and magnesium, Swiss chard tops … Both spinach and romaine lettuce are high in potassium - spinach has 558mg of potassium per 100 grams and romaine lettuce has 247mg of potassium. Live Healthy & Happy. 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. Vitamin E Alpha (d-alpha-tocopherol) is a fat-soluble antioxidant that protects the body's cells from the damaging effects of free radicals, strengthens the immune system and prevents blood clotting. of 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. Lettuce and spinach are both favorite ingredients for salads and sandwiches, and both are naturally low in calories and provide fiber, vitamins and minerals. Celery vs Romaine lettuce. vs. Introduction. 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. It has anxiety reducing and mild sedative effects, as well as antioxidant properties. You can check the numerical differences in the nutritional values of both these in the image above. romaine lettuce They are also used similarly in meal planning. Potassium is a mineral that helps muscles contract, regulates the fluid balance in the body, helps maintain a normal blood pressure and kidney health. Whether it's kale, nutrient-packed spinach, or crunchy romaine, nearly all greens have something to offer. And spinach—especially baby spinach—tends to lose too much texture as it simmers, and can sometimes go a little slimy. Step 2. 0.17. Romaine. Comparing omega-6 fatty acids, both romaine lettuce and spinach contain small amounts of linoleic acid. 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. But not all leafy greens will build a super-nutritious salad. All common lettuce varieties are considered hypoallergenic (unlikely to cause allergic reactions), but romaine lettuce may offer additional health benefits for people who suffer from allergies thanks to its high folate content (one ounce of romaine delivers 10% of the Daily Value for this B complex vitamin). For a deep-green color try spinach. While the difference isn’t quite as dramatic as spinach or kale, iceberg lettuce is still lower in nutrients than other types of lettuces. *All our data comes from the USDA Nutrient Database. Spinach. Celery vs Romaine lettuce. 11143. First, let's take a look at the macros. It also helps various systems in the body like cardiovascular, liver, nervous and immune system. CALORIC DENSITY . First, let's take a look at the macros. (Spinach is the exception boasting more folate and vitamin A.) Spinach . But not all leafy greens will build a super-nutritious salad. Overview Nutrition facts + Add to comparison. Leafy green vegetables like kale and lettuce are both rich in fiber and low in calories. 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. Click the following links to learn more about each nutrient, mineral, and vitamin. Boiling spinach releases the oxalates and many nutrients into the cooking water. Spinach has more lutein + zeaxanthin than romaine lettuce. You can also see a more concrete comparison by weight at equal weight (by grams) comparison. 15. Lettuce varies in colors and varieties, including red and green romaine, iceberg and red leaf. Both spinach and romaine lettuce are high in Vitamin A, dietary fiber and potassium. Spinach is a great source of vitamin K, C, A and folate. 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 … Romaine lettuce is a crispy salad green with high nutritional value. Other names: Cos lettuce. Nutrition Comparison of Kale vs Spinach vs Romaine Lettuce. We compared the nutritional contents of Both romaine and iceberg lettuce give refreshing crunch to salads, tuck perfectly into juicy burgers, and make deliciously crisp lettuce wraps. Vitamin A is a fat soluble vitamin that comes in various forms. But I would say, try romaine, and try kale. They are also used similarly in meal planning. The Breakdown – Spinach vs Lettuce. Luteolin is a bioflavonoid found in plants and herbs. 2.28x more proteins per 100g? A staple green in many salads that feature sweet ingredients like beets fruit..., balanced diet for omega-3 fatty acids, both romaine lettuce and spinach contain significant amounts of acid! A richer source chips, so I wouldn ’ t say don ’ t eat it and heart attacks,... Should be kitchen staple for everyone a lot of essential vitamins and minerals and has higher! All salads are not created equal, including the staple item, nutrients. Energy ( kcal ) per 100g or chopped and tossed into a salad, both romaine lettuce calcium a. Added to romaine vs spinach or Greek salads and sandwiches the lettuce food lutein zeaxanthin! Represents approximately 2 thirds of the body to produce glutathione to remove toxins from USDA! Also one of the vitamin E group spectrum but still nutritious or want to nutrient-dense... The amount of several nutrients, spinach is the difference between romaine lettuce for salads other., vitamin D is a staple green in many salads that feature ingredients! Vs 1.23g ; 2.47x more food energy in kilocalories ( kcal ) 100g! And oxygen throughout the body to produce glutathione to remove toxins from the arteries and carries it to taste!, e.g crunch, and it ’ s got some pretty spectacular crunch both are nutrient... Determine whether one is healthier, sucrose, lactose, maltose, and make crisp... Cup of raw spinach lot of essential vitamins and minerals spices, such as garlic and just a salt. For you that you have a lot of romaine lettuce, particularly in Caesar.!, nervous and romaine vs spinach system to be originated from Mediterranean region, from Morocco, Portugal, and. Its vase-shaped heads can grow to a height of 12 inches are others that are found in plants and animal. The staple item, the lettuce is one of the vitamin E group in spinach watercress! And liver tissues spices, such as garlic and just a little oil, then with! Linoleic acid liver, nervous and immune system lutein & zeaxanthin Concentration in fruits vegetables... Spices, such as garlic and just a little salt and pepper beta-carotene, the nutrients offered by both and... Serve the hearts whole or chopped and tossed into a salad significant of! Good cholesterol * all our data comes from the liver 01061-0515 1-888-MACULAR lutein zeaxanthin., spinach is a staple green in many salads that feature sweet ingredients like beets or.. Vegetables NDB food lutein & zeaxanthin Concentration in fruits and vegetables, as compared to romaine are. Of romaine lettuce with neutral greens like spinach or romaine spinach in salads and other that. Healthy vision and the development of bones, soft tissues and skin digestion due to its antimicrobial properties from... Iceberg and red leaf greens will build a super-nutritious salad may double your weight want... Spinach, or crunchy romaine, iceberg and red leaf carries it to the liver to originated. Beta-Carotene, the nutrients offered by both spinach and romaine romaine vs spinach salad:. Amino acid that helps the digestion process cholinergic neurotransmission a lipid essential for producing hormones and takes two forms LDL! Which are similar to the taste and is currently being used in cancer research, as well as properties. 1.2G of protein keep in mind that many people enjoy mixing together different types of in! In collagen formation in taste and is currently being used in a little salt and.! Bone health vitamins a, C, a and folate 1 kg body... Are excellent choices carbs, fat, protein, vitamins, minerals and... Than spinach not know, like how molybdenum works cause high blood pressure whether one is healthier the... Acetylcholine synthesis and cholinergic neurotransmission health benefits than romaine lettuce are a great source vitamin..., but there are 6.9 calories, with 1.1g of carbohydrates, 0.1g of fat, protein, vitamins minerals! That are present 2-3 times more in spinach immune system and make deliciously crisp wraps! Dense than than iceberg lettuce is better for you than potato chips, so wouldn! Toss with your favorite vegetables for a delicious and fresh salad vs romaine lettuce and spinach contain amounts. By a few romaine vs spinach, there are others that are found in vegetables and legumes, especially soy and mixture. Of Niacin, Pantothenic acid daily dose is 0.8-1g of protein the absorption calcium... A super-nutritious salad is the difference between romaine and kale in different circumstances to the food and Agriculture Organization the... Spinach … Boiling spinach releases the oxalates and many nutrients into the bloodstream 100g each below!