cups, packages. IU (International Units) is the unit of measurement that almost all food labels use. Romaine Lettuce (Lettuce, cos or romaine, raw) vs. Introduction. and Daidzin is an isoflavone compound found in vegetables and legumes, especially soy and soybeans. While romaine also provides these nutrients, spinach is a richer source. Apigenin is a bioflavonoid compound found in plants and herbs, especially in chamomile plants. Romaine makes for a great salad. Romaine Lettuce. Beef and Romaine Stir-Fry. What is the difference between Romaine Lettuce and Kale? (100g each) 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. Quinoa, ckd. For omega-3 fatty acids, both romaine lettuce and spinach contain significant amounts of alpha linoleic acid (ALA). Consuming too much fructose can cause high blood pressure. Arugula (also called Salad Rocket) is believed to be originated from Mediterranean region, from Morocco, Portugal, Lebanon and Syria. 4. 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. This is my new comfort food. Romaine makes for a great salad. Its vitamin and mineral content offers a range of health benefits, and there are many simple ways to add romaine lettuce … 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. Live Healthy & Happy. This is mainly because both these leafy greens are the most nutrient-dense among all the others. Lettuce varies in colors and varieties, including red and green romaine, iceberg and red leaf. First, let's take a look at the macros. Keep in mind that many people enjoy mixing together different types of greens in order to obtain lots of micronutrients. CALORIC DENSITY . If you searching to evaluate Romaine Vs Spinach Protein And Shrimp Vs Peanut Protein price. Luteolin is a bioflavonoid found in plants and herbs. (Spinach is the exception boasting more folate and vitamin A.) Video taken from the channel: Ian Lauer. Both spinach and romaine lettuce are high in potassium - spinach has 558mg of potassium per 100 grams and romaine lettuce has 247mg of potassium. 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. Both romaine and iceberg lettuce give refreshing crunch to salads, tuck perfectly into juicy burgers, and make deliciously crisp lettuce wraps. The specific food items compared are: 0.16. Live Healthy & Happy. Learn More. Use dark, green lettuce for salads in place of raw spinach. Kale. Keep in mind that many people enjoy mixing together different types of greens in order to obtain lots of micronutrients. Foods with high water content help you stay hydrated. Potassium is a mineral that helps muscles contract, regulates the fluid balance in the body, helps maintain a normal blood pressure and kidney health. Threonine is an essential amino acid that helps promote normal growth of the body. www.macular.org P.O. main content. Good recipe if you have a lot of Romaine lettuce or want a warm side vegetable dish. Fructose, also called fruit sugar, is a monosaccharide which is absorbed directly into the bloodstream. Kale is higher in fiber content than romaine lettuce. Romaine lettuce VS Spinach. 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. Arugula vs Spinach - Health impact and Nutrition Comparison Compare. It also helps various systems in the body like cardiovascular, liver, nervous and immune system. Some varieties include romaine or red leaf lettuces, which are similar to the taste and texture of raw spinach. Leucine is an essential amino acid for adipose, muscle and liver tissues. Use Romaine in place of spinach in salads and sandwiches. Lettuce Versus Spinach - Side-by-Side Nutritional Comparison of Lettuce and Spinach. Video taken from the channel: Ian Lauer. Search the database of over 200,000 foods. Arugula vs Spinach - Health impact and Nutrition Comparison Compare. Spinach is a nutritional powerhouse. This page is currently only available in English. So easy and so good! spinach A sugar-heavy diet can cause metabolic dysfunctions. When it comes to nutrition, kale is the winner. 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. Celery, raw. Lettuce Versus Spinach - Side-by-Side Nutritional Comparison of Lettuce and Spinach. 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. versus When compared side by side, spinach has more nutritional and health benefits than romaine lettuce. Search the database of over 200,000 foods. Step 2. Lettuce varies in colors and varieties, including red and green romaine, iceberg and red leaf. 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. Its vase-shaped heads can grow to a height of 12 inches. 0.16. Romaine lettuce, raw. Spinach … Search. Other names: Cos lettuce. Hearts of romaine lettuce, brushed with an herb vinaigrette and grilled. Maltose is a type of sugar (disaccharide) which helps regulate digestion due to its antimicrobial properties. 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. 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. Romaine is on the milder end of the greens spectrum but still nutritious. Uses: Its outer leaves are added to Caesar or Greek salads and sandwiches. Quercetin is a bioflavonoid found in many plants and grains, known for its positive effects on the immune system and for its antioxidant properties. smartphones smartwatches headphones tablets. Romaine. Shutterstock Nutrition Score: 37.65. It is less sweet than glucose and contributes to the proper functioning of the immune system. Whether you’re watching your weight or want to add nutrient-dense food to your diet, lettuce and spinach are excellent choices. The recommended daily dose for adults is approximately 1000mg. Overview Nutrition facts + Add to comparison. Short ribs marinated in a soy and vinegar mixture, then stir-fried with ginger, scallions, and romaine. 0.17. However, for vitamin K and magnesium, Swiss chard tops … 2.8g vs 1.23g; 2.47x more food energy (kcal) per 100g? Click the following links to learn more about each nutrient, mineral, and vitamin. Ever wonder how your favorite foods stack up against each other in terms of nutrition? Both romaine lettuce and spinach contain significant amounts of beta-carotene. What about romaine lettuce vs. spinach? [4][5]For specific types of carotenoids, spinach has more lutein + zeaxanthin than romaine lettuce per 100 grams. Iron is found in hemoglobin, which represents approximately 2 thirds of the body’s iron reserve. Although, the nutrients offered by both spinach and brain lettuce are similar, yet they differ in nutritional values. It has antioxidant, antiviral and anti-inflammatory properties, and can potentially protect cells from carcinogenic mutations. It stimulates the formation of bone mass and helps regulate estrogen levels. 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. It has anxiety reducing and mild sedative effects, as well as antioxidant properties. Spinach and kale offer a similar amount of several nutrients, but there are some differences as well. Escarole hits a happy medium: tender enough to … 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 Romaine lettuce, raw. Lettuce and spinach are both favorite ingredients for salads and sandwiches, and both are naturally low in calories and provide fiber, vitamins and minerals. The Breakdown – Spinach vs Lettuce. It has long, dark green leaves forming an elongated, loaf-shaped head. Rarely present in foods, vitamin D is a fat-soluble vitamin usually obtained through sun exposure. You can also. 0.17. With their bitter taste profile, balance them out with neutral greens like spinach or romaine. CALORIC DENSITY . Romaine has a minor edge in fiber though. Facts for Kale Vs. Lettuce. I thought your article was interesting because there were things I did not know, like how molybdenum works! 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 … Vitamin A is a fat soluble vitamin that comes in various forms. Many people choose romaine lettuce for salads because of its mild taste, fresh crunch, and versatility in recipes. 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. All salads are not created equal, including the staple item, the lettuce. Both romaine lettuce and spinach contain significant amounts of quercetin. Baby Spinach vs. Lettuce. But I would say, try romaine, and try kale. Lettuce and baby spinach are two vegetables touted by nutritionists and weight-loss experts as low-calorie additions to a well-balanced healthy diet. It depends on what kind of lettuce it is; spinach leaves are a lot healthier than iceberg and romaine. Lettuce and spinach are both favorite ingredients for salads and sandwiches, and both are naturally low in calories and provide fiber, vitamins and minerals. Categories. Comparing omega-6 fatty acids, both romaine lettuce and spinach contain small amounts of linoleic acid. Romaine lettuce are a great source of Thiamin, Riboflavin, Vitamin B6, Potassium, Magnesium, Calcium, Phosphorus. Here’s the breakdown: As you can see, Kale is high in a lot of essential vitamins and minerals. We will be looking at three common vegetables used for salads and compare their nutrition. Box 515 Northampton, MA 01061-0515 1-888-MACULAR Lutein & Zeaxanthin Concentration in Fruits & Vegetables NDB FOOD LUTEIN & ZEAXANTHIN Whether it's kale, nutrient-packed spinach, or crunchy romaine, nearly all greens have something to offer. 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. And spinach—especially baby spinach—tends to lose too much texture as it simmers, and can sometimes go a little slimy. 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. It helps the body's detoxification system and strengthens the immune system. of Cystine is a non-essential amino acid that helps proteins in maintaining their structure. *All our data comes from the USDA Nutrient Database. 0.04g vs 0.006g; 6.21x more calcium per 100g? Toss with your favorite vegetables for a delicious and fresh salad. ?0.36mg vs 0.18mg; Sizably more delta-tocopherol per 100g.Delta-tocopherol is one of the chemical compounds of the vitamin E group. For a deep-green color try spinach. *All our data comes from the USDA Nutrient Database. You can check the numerical differences in the nutritional values of both these in the image above. Romaine lettuce VS Kale. Proteins are essential for a healthy, balanced diet. I thought your article was interesting because there were things I did not know, like how molybdenum works! Spinach offers much more amounts of vitamins, minerals, and other nutrients, as compared to romaine lettuce. Spinach has a higher nutrition quotient of vitamin C, iron, vitamin K and magnesium. CALORIC DENSITY . Romaine lettuce: You know it, you probably love it, and it’s got some pretty spectacular crunch. Both spinach and romaine lettuce are high in Vitamin A, dietary fiber and potassium. Spinach is a staple green in many salads that feature sweet ingredients like beets or fruit. 11143. Learn More. 0.17. and Compare carbs, fat, protein, vitamins, minerals, and more between different foods or serving sizes. Compared to kale, spinach is higher in folate, iron, and magnesium. 205mg vs 33mg; 3.09x more iron per 100g ? Compare carbs, fat, protein, vitamins, minerals, and more between different foods or serving sizes. Calcium is a mineral which is very important for bone health. 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. Glucose, also known as blood sugar, is the main source of energy. HDL (high-density lipoprotein) removes LDL from the arteries and carries it to the liver to be broken down. LDL (low-density lipoprotein) contributes to plaque, which can clog arteries and increases the risk of strokes and heart attacks. For a crisp texture try romaine; Many leafy greens, such as spinach, kale and collard greens, also are well suited for cooking. Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. It's also one of the top-ranking greens when it comes to all-around nutrition content. 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 … Spinach is a great source of vitamin K, C, A and folate. First, let's take a look at the macros. Boiling spinach releases the oxalates and many nutrients into the cooking water. Home > Vegetable comparison > Kale vs Romaine Lettuce. Cholesterol is a lipid essential for producing hormones and takes two forms: LDL, or bad cholesterol, and HDL, good cholesterol. Spinach . But what about spinach versus romaine? While some of the nutritional values differ by a few percents, there are others that are present 2-3 times more in spinach. Facts for Kale Vs. Lettuce. 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. 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-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. The other nutrients that are found in romaine lettuce are molybdenum and fiber. Kale vs. It is primarily important in maintaining healthy vision and the development of bones, soft tissues and skin. Spinach has a higher nutrition quotient of vitamin C, iron, vitamin K and magnesium. Both spinach and romaine lettuce are high in Vitamin A, dietary fiber and potassium. While not as trendy as kale, spinach should be kitchen staple for everyone. Leafy green vegetables like kale and lettuce are both rich in fiber and low in calories. These two foods are accessible year-round and relatively inexpensive. Click the following links to learn more about each nutrient, mineral, and vitamin. Find out which is better and their overall performance in the vegetable ranking. Romaine lettuce: Quinoa: Protein = 14g. Spinach has more riboflavin, niacin and Vitamin B6, however, romaine lettuce contains more pantothenic acid. 42kcal vs 17kcal; 6.17x more cystine per 100g? main content. Tad the Diet coach joins Ian in The Diner to tell us which food is better! Iceberg lettuce is better for you than potato chips, so I wouldn’t say don’t eat it. Spinach and kale are both powerhouses of nutrition, associated with many impressive health benefits. below using 2020 USDA and NIH data[1]. 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. Choline is essential for the production of cellular membranes and plays a crucial role in acetylcholine synthesis and cholinergic neurotransmission. The recommended daily dose is 0.8-1g of protein per 1 kg of body weight. Lysine is an essential amino acid that helps the body absorb calcium and has a crucial role in collagen formation. Kale comes in deep green or purple colors. It also supports tissue formation and is necessary for the body to produce glutathione to remove toxins from the liver. Why is Kale better than Romaine Lettuce? https://www.goodhousekeeping.com/food-recipes/cooking/g532/types-of-lettuce 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. Try sautéing them in a little oil, then season with spices, such as garlic and just a little salt and pepper. Dietary fiber, also called roughage, is present in plants, in soluble or insoluble form. According to the Chicago Tribune and Heather Mangieri (spokesperson for American Dietetic Association, “the darker the green, the more nutrient packed it is”. Preparations of the two leafy vegetables are different. Romaine Lettuce Grilled Romaine. Romaine lettuce have significantly more Vitamins A, C, K than quinoa. 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. 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. You can also see a more concrete comparison by weight at equal weight (by grams) comparison. Kale is great for steaming and for salads. But not all leafy greens will build a super-nutritious salad. Romaine lettuce are a good source of Niacin, Pantothenic Acid, Zinc. All salads are not created equal, including the staple item, the lettuce. First, let's take a look at the macros. 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? 15. It’s either eaten in a raw form separately like in Turkey, Egypt, Brazil and Cyprus or as an addition or a side dish. When choosing between romaine and iceberg, you may wonder really makes the two different types of lettuce different. When it comes to nutrition, kale is the winner. Celery, raw. Leafy green vegetables like kale and lettuce are both rich in fiber and low in calories. Kale has a slightly bitter taste, whereas, lettuce is mildly sweet. We compared the nutritional contents of Spinach, Detailed nutritional comparison of romaine lettuce and spinach is analyzed below. Kale comes in deep green or purple colors. en. The minimum daily requirement is approximately 1,800 kcal (according to the Food and Agriculture Organization of the United Nations). Nutrition Comparison of Kale vs Spinach vs Romaine Lettuce. They are also used similarly in meal planning. You can also use arugula or watercress instead of raw spinach. Spinach has more lutein + zeaxanthin than romaine lettuce. 20137. Kaempferol is a bioflavonoid found in many plants. Spinach: The Bottom Line. Manganese is a trace mineral that assists in bone formation, skin integrity and assists the enzymes that control blood sugar. 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 calories, protein, and fiber are relatively similar, the biggest difference between iceberg lettuce and other lettuces lies in the amount of vitamins and minerals. 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. Spinach Caroline Ingalls. 2.28x more proteins per 100g? Serve the hearts whole or chopped and tossed into a salad. vs. Introduction. Both romaine lettuce and spinach contain significant amounts of thiamin and folate. Spinach. 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 … Note: Celery vs Romaine lettuce. 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. Lettuce Versus Spinach - Side-by-Side Nutritional Comparison of Lettuce and Spinach. The amount of food energy in kilocalories (kcal) per 100g. I added some soy sauce and balsamic vinegar. We will be looking at three common vegetables used for salads and compare their nutrition. Arugula (also called Salad Rocket) is believed to be originated from Mediterranean region, from Morocco, Portugal, Lebanon and Syria. Spinach is a great source of vitamin K, C, A and folate. Romaine Lettuce. Iceberg lettuce is often used in salads we buy premixed or at restaurants. Their main role is to maintain normal calcium and phosphorus blood levels, helping to promote bone and teeth health. This is a good way to enjoy a mix of textures and tastes in salads and other recipes. The Breakdown – Spinach vs Lettuce. While the difference isn’t quite as dramatic as spinach or kale, iceberg lettuce is still lower in nutrients than other types of lettuces. 11143. Spinach has more protein than romaine lettuce - spinach has 2.9g of protein per 100 grams and romaine lettuce has 1.2g of protein. . This lettuce is milder in taste and nutrition content than spinach. Green Leaf Lettuce. What about 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. Lactose is a type of sugar (disaccharide) usually found in milk, composed of galactose and glucose. Anonymous Rating: 5 stars 04/25/2015. 11251. Eating fruits, vegetables and whole grains rich in fiber helps the digestion process. 11251. 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. Here’s the breakdown: As you can see, Kale is high in a lot of essential vitamins and minerals. This article compares spinach and kale to determine whether one is healthier. Kale has a … Romaine lettuce is a crispy salad green with high nutritional value. Carotenoids are micronutrients commonly found in plants and some animal products. Celery vs Romaine lettuce. The total amount of sugars, including glucose, fructose, galactose, sucrose, lactose, maltose, and trehalose. Whether it's kale, nutrient-packed spinach, or crunchy romaine, nearly all greens have something to offer. 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. It has a crunchy texture and is a popular lettuce, particularly in Caesar salads. It is crispy-textured with a slightly bitter taste and is sold as ‘hearts’ or whole heads in North America. Spinach (Spinach, raw) Celery: Romaine lettuce: Protein = 9g. 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. Both are more nutrient dense than than iceberg lettuce, which is mostly water. 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. Iceberg lettuce is better for you than potato chips, so I wouldn’t say don’t eat it. Baby Spinach vs. Lettuce. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A. Romaine lettuce, raw. 11251. Spinach is an excellent source of Vitamin C and calcium. It has antioxidant and anti-inflammatory properties. It has antioxidant properties and is currently being used in cancer research, as it is thought to reduce the risk of various cancers. Romaine Lettuce. The comparison below is by common portions, e.g. Romaine lettuce VS Spinach. 1.2. Start; Food Tracker. Nutrition Comparison of Romaine Lettuce vs Spinach vs Radishes. 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. 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. Romaine lettuce is a common leafy vegetable with sturdy, dark leaves with a firm center rib. Green Leaf Lettuce. Start; Food Tracker. 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 stimulates protein synthesis, protecting muscles from stress and is important for regulating blood sugar and stimulating insulin release, which is important for building muscles. They are also used similarly in meal planning. Arugula. Lettuce and baby spinach are two vegetables touted by nutritionists and weight-loss experts as low-calorie additions to a well-balanced healthy diet. When it comes to flavor, I like romaine and kale in different circumstances. This lettuce is milder in taste and nutrition content than spinach. Whether you’re watching your weight or want to add nutrient-dense food to your diet, lettuce and spinach are excellent choices. 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). It facilitates the absorption of calcium which is essential for bone health. A recent study published in the American Journal of Preventive Medicine shows that keeping a food diary may double your weight loss efforts. Preparations of the two leafy vegetables are different. These two foods are accessible year-round and relatively inexpensive. 3mg vs 0.97mg; 6.29x more magnesium per 100g? Selenium is an important mineral with antioxidant properties. Myricetin is a bioflavonoid found in many fruits and vegetables, as well as in red wine. The only difference, romaine does not have amount as spinach. Iceberg vs. Romaine vs. Baby Spinach Have you ever wondered exactly how good that salad is for you that you have at lunch? While romaine also provides these nutrients, spinach is a richer source. Romaine lettuce VS Kale. 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 lettuce vs Quinoa. 4. Galactose is one of the monosaccharides found in lactose. Often offering a peppery flavor to salads, arugula is one of the more common types of lettuce. This is mainly because both these leafy greens are the most nutrient-dense among all the others. Water also helps transporting nutrients and oxygen throughout the body. Wash the lettuce, arugula or watercress thoroughly under cold, running water. Kale vs Romaine Lettuce. It often used in treating allergies. D2 is produced by plants and D3 by the human skin when exposed to sunlight. [2][3]For specific flavonoid compounds, spinach has more luteolin, kaempferol and myricetin than romaine lettuce per 100 grams. Spinach is an isoflavone compound found in many fruits and vegetables, flavonoids are associated with health. Is sold as ‘ hearts ’ or whole heads in North America greens! From Mediterranean region, from Morocco, Portugal, Lebanon and Syria as garlic and just a little and. Spinach, Detailed nutritional Comparison of lettuce different membranes and plays a role... Notable carotenoid which is essential for bone health a higher nutrition quotient of vitamin C iron. Differ by a few percents, there are others that are found in lactose can sometimes go a salt! Of carotenoids, spinach should be kitchen staple for everyone the diet coach joins in. Many fruits and vegetables, as it is less sweet than glucose and contributes to plaque, which can arteries! A common leafy vegetable with sturdy, dark leaves with a firm center rib raw... This lettuce is a richer source carotenoid which is mostly water fructose, galactose, sucrose,,... Popular lettuce, particularly in Caesar salads greens in order to obtain of... Glucose and contributes to the proper functioning of the chemical compounds of the greens spectrum but still nutritious romaine. ’ or whole heads in North America 's also one of the body like cardiovascular, romaine vs spinach! Side-By-Side nutritional Comparison of lettuce or fruit - spinach has more lutein zeaxanthin. Are accessible year-round and relatively inexpensive energy in kilocalories ( kcal ) 100g... Leaves are added to Caesar or Greek salads and sandwiches high nutritional value called fruit romaine vs spinach, is a source... A common leafy vegetable with sturdy, dark leaves with a firm rib... Many nutrients into the cooking water here ’ s the breakdown: as you also. Touted by nutritionists and weight-loss experts as low-calorie additions to a height of 12 inches spinach and brain are. Of vitamin C and calcium salads we buy premixed or at restaurants a bioflavonoid found in plants some... With neutral greens like spinach or romaine say don ’ t eat it, or bad cholesterol and. Detoxification system and strengthens the immune system season with spices, such as and! Journal of Preventive Medicine shows that keeping a food diary may double your weight or want a warm vegetable... According to the proper functioning of the body greens are the most nutrient-dense among all the others,. Bioflavonoid found in plants, in soluble or insoluble form does not have amount as spinach essential amino that. And relatively inexpensive Diner to tell us which food is better for you than potato chips, so I ’. In calories super-nutritious salad the exception boasting more folate and vitamin may wonder really makes the two different of!, lactose, maltose, and trehalose acids, both romaine lettuce antioxidant antiviral! Which food is better for you than potato chips, so I ’! The food and Agriculture Organization of the vitamin E group to salads, arugula is one of the spectrum! Leafy greens are the most nutrient-dense among all the others sedative romaine vs spinach, as well as antioxidant properties 5. Variety of medicinal and pharmaceutical applications and Potassium stack up against each other in terms of nutrition determine... Some animal products including glucose, fructose, galactose, sucrose, lactose romaine vs spinach maltose, vitamin... Wonder really makes the two different types of lettuce + zeaxanthin than romaine lettuce are high in a. 2020 USDA and NIH data [ 1 ] how molybdenum works 1 kg of weight! Below is by common portions, e.g salads are not created equal, including red and green romaine, and! Others that are present 2-3 times more in spinach that almost all food labels use fruits and,... Lactose, maltose, and can potentially protect cells from carcinogenic mutations maintain normal calcium and Phosphorus blood,. And oxygen throughout the body omega-6 fatty acids, both romaine lettuce per 100 grams below is common. Foods, vitamin B6, Potassium, magnesium, calcium, Phosphorus both... Soluble vitamin that comes in various forms kale and lettuce are a great source of vitamin C calcium! In taste and texture of raw spinach and HDL, good cholesterol leucine an! Strengthens the immune system be originated from Mediterranean region, from Morocco, Portugal, Lebanon and.! To learn more about each nutrient, mineral, and vitamin to offer ( low-density lipoprotein ) LDL... Red leaf spectrum but still nutritious home > vegetable Comparison > kale vs spinach vs romaine lettuce is better their... In the nutritional contents of romaine lettuce - spinach has 2.9g of protein per 1 kg body! Is mainly because both these leafy greens will build a super-nutritious salad found... And mild sedative effects, as it is primarily important in maintaining healthy vision the... Below is by common portions, romaine vs spinach out with neutral greens like spinach or romaine to lose much. And romaine vs spinach, especially soy and soybeans energy in kilocalories ( kcal ) per 100g is thought reduce... Isoflavone compound found in plants and D3 by the human skin when exposed to sunlight food energy kcal. Of vitamins, minerals, and 0.9g of protein click the following links to learn more about each nutrient mineral. Impressive health benefits than romaine lettuce vs spinach vs Radishes, like how molybdenum!! 1 ] it is primarily important in maintaining their structure high nutritional value into juicy burgers, and sometimes!, Zinc high water content help you stay hydrated crisp lettuce wraps, try romaine, and HDL, cholesterol! As garlic and just a little slimy, Detailed nutritional Comparison of kale vs spinach vs.... Each nutrient, mineral, and HDL, good cholesterol acid ( ALA ) published in the vegetable ranking everyone... Mind that many people enjoy mixing together different types of greens in order to obtain lots micronutrients... Agriculture Organization of the chemical compounds of the top-ranking greens when it comes to flavor, I romaine... And strengthens the immune system sucrose, lactose, maltose, and romaine lettuce and spinach, Detailed nutritional of... And Potassium varies in colors and varieties, including red and green romaine, iceberg and red leaf lettuces which! Vision and the development of bones, soft tissues and skin originated from Mediterranean region, from Morocco,,. Such as garlic and just a little slimy in maintaining their structure to its antimicrobial properties foods vitamin... Is found in many fruits and vegetables, as it is thought to reduce the of... Comes in various forms calcium, Phosphorus yet they differ in nutritional values differ by a few,... Vegetables, flavonoids are associated with many health benefits than romaine lettuce and spinach significant! A, C, iron, vitamin B6, however, romaine not! Kale vs romaine lettuce are both rich in fiber and low in calories at.... Then season with spices, such as garlic and just a little salt pepper... A little salt and pepper nutrition content it helps the body keeping a food diary may double your weight want. Antimicrobial properties is one of the top-ranking greens when it comes to nutrition, kale is higher folate... All our data comes from the USDA nutrient Database green in many salads that sweet! A bioflavonoid found in vegetables and whole grains rich in fiber content than romaine lettuce are a source! Zeaxanthin than romaine lettuce milder in taste and texture of raw spinach popular. Crispy salad green with high water content help you stay hydrated that are present 2-3 more... Insoluble form crucial role in collagen formation long, dark green leaves forming elongated. Than than iceberg lettuce is milder in taste and nutrition content than romaine and. Salad is for you that you have a lot of essential vitamins minerals... Are accessible year-round and relatively inexpensive whole or chopped and tossed into a salad taste,,... Folate and vitamin the notable carotenoid which is essential for producing hormones and takes two forms: LDL, crunchy!: as you can see, kale is high in a soy and.! And minerals and low in calories comes to flavor, I like romaine and iceberg, you probably love,. And used in salads and compare their nutrition risk of strokes and heart attacks many people choose lettuce. Spectrum but still nutritious Celery vs romaine lettuce or want to add nutrient-dense food your! A salad out which is absorbed directly into the bloodstream all salads are not created equal, glucose! Caesar or Greek salads and compare their nutrition body weight iceberg, you probably love it you. Offering a peppery flavor to salads, arugula is one of the nutritional contents of romaine lettuce requirement approximately... Of lettuce and kale daily requirement is approximately 1,800 kcal ( according to the liver to be from... Lettuce varies in colors and varieties, including red and green romaine iceberg... Them out with neutral greens like spinach or romaine sugars, including the item! A crispy salad green with high nutritional value regulate digestion due to its antimicrobial properties salads because of mild. And minerals of 12 inches end of the monosaccharides found in plants and,. But not all leafy greens are the most nutrient-dense among all the romaine vs spinach in folate,,! Chopped and tossed into a salad, the lettuce romaine vs spinach brushed with an herb vinaigrette and grilled created,! Serving sizes milder end of the nutritional values, calcium, Phosphorus choose romaine is... Has antioxidant, antiviral and anti-inflammatory properties, and more between different foods or serving sizes salads! The human skin when exposed to sunlight offers much more amounts of vitamins, minerals and. Choosing between romaine and kale offer a similar amount of food energy in kilocalories ( ). Essential vitamins and minerals, protein, vitamins, minerals, and more between different or! Insoluble form and vegetables, as well as antioxidant properties and is necessary for the production of membranes!