0.16. Compared to kale, spinach is higher in folate, iron, and magnesium. This is my new comfort food. The specific food items compared are: 4. Romaine Lettuce. Step 2. 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. First, let's take a look at the macros. And spinach—especially baby spinach—tends to lose too much texture as it simmers, and can sometimes go a little slimy. Rarely present in foods, vitamin D is a fat-soluble vitamin usually obtained through sun exposure. Escarole hits a happy medium: tender enough to … Kale comes in deep green or purple colors. It is primarily important in maintaining healthy vision and the development of bones, soft tissues and skin. Lettuce and baby spinach are two vegetables touted by nutritionists and weight-loss experts as low-calorie additions to a well-balanced healthy diet. Their main role is to maintain normal calcium and phosphorus blood levels, helping to promote bone and teeth health. All salads are not created equal, including the staple item, the lettuce. It has antioxidant properties and is currently being used in cancer research, as it is thought to reduce the risk of various cancers. Try sautéing them in a little oil, then season with spices, such as garlic and just a little salt and pepper. 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. So easy and so good! What is the difference between Romaine Lettuce and Kale? Daidzin is an isoflavone compound found in vegetables and legumes, especially soy and soybeans. What about romaine lettuce vs. spinach? 42kcal vs 17kcal; 6.17x more cystine per 100g? It’s either eaten in a raw form separately like in Turkey, Egypt, Brazil and Cyprus or as an addition or a side dish. 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. It stimulates the formation of bone mass and helps regulate estrogen levels. Glucose, also known as blood sugar, is the main source of energy. With their bitter taste profile, balance them out with neutral greens like spinach or romaine. 15. While romaine also provides these nutrients, spinach is a richer source. Vitamin A is a fat soluble vitamin that comes in various forms. Lactose is a type of sugar (disaccharide) usually found in milk, composed of galactose and glucose. We will be looking at three common vegetables used for salads and compare their nutrition. While romaine also provides these nutrients, spinach is a richer source. Spinach and romaine lettuce are excellent choices that are easy to incorporate into a healthy diet because you can prepare and eat these versatile vegetables in several different ways. This is mainly because both these leafy greens are the most nutrient-dense among all the others. Why is Kale better than Romaine Lettuce? Here’s the breakdown: As you can see, Kale is high in a lot of essential vitamins and minerals. Spinach and kale offer a similar amount of several nutrients, but there are some differences as well. Green Leaf Lettuce. Romaine lettuce vs Quinoa. 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. LDL (low-density lipoprotein) contributes to plaque, which can clog arteries and increases the risk of strokes and heart attacks. 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. 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. Arugula vs Spinach - Health impact and Nutrition Comparison Compare. 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. The only difference, romaine does not have amount as spinach. Keep in mind that many people enjoy mixing together different types of greens in order to obtain lots of micronutrients. Spinach has a higher nutrition quotient of vitamin C, iron, vitamin K and magnesium. You can also use arugula or watercress instead of raw spinach. You can check the numerical differences in the nutritional values of both these in the image above. 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. Both spinach and romaine lettuce are high in potassium - spinach has 558mg of potassium per 100 grams and romaine lettuce has 247mg of potassium. Some varieties include romaine or red leaf lettuces, which are similar to the taste and texture of raw spinach. Spinach has a higher nutrition quotient of vitamin C, iron, vitamin K and magnesium. and CALORIC DENSITY . 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. Serve the hearts whole or chopped and tossed into a salad. 4. Whether it's kale, nutrient-packed spinach, or crunchy romaine, nearly all greens have something to offer. 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 … www.macular.org P.O. Facts for Kale Vs. Lettuce. Spinach is a great source of vitamin K, C, A and folate. 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). Dietary fiber, also called roughage, is present in plants, in soluble or insoluble form. Lettuce Versus Spinach - Side-by-Side Nutritional Comparison of Lettuce and Spinach. First, let's take a look at the macros. Lettuce varies in colors and varieties, including red and green romaine, iceberg and red leaf. Use Romaine in place of spinach in salads and sandwiches. [4][5]For specific types of carotenoids, spinach has more lutein + zeaxanthin than romaine lettuce per 100 grams. Overview Nutrition facts + Add to comparison. Romaine is on the milder end of the greens spectrum but still nutritious. Start; Food Tracker. I thought your article was interesting because there were things I did not know, like how molybdenum works! Video taken from the channel: Ian Lauer. Spinach and kale are both powerhouses of nutrition, associated with many impressive health benefits. When compared side by side, spinach has more nutritional and health benefits than romaine lettuce. Romaine lettuce: Quinoa: Protein = 14g. Romaine lettuce are a good source of Niacin, Pantothenic Acid, Zinc. It depends on what kind of lettuce it is; spinach leaves are a lot healthier than iceberg and romaine. Spinach is a nutritional powerhouse. Romaine lettuce have significantly more Vitamins A, C, K than quinoa. 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. Its vitamin and mineral content offers a range of health benefits, and there are many simple ways to add romaine lettuce … I thought your article was interesting because there were things I did not know, like how molybdenum works! Lettuce and baby spinach are two vegetables touted by nutritionists and weight-loss experts as low-calorie additions to a well-balanced healthy diet. Kale vs. Ever wonder how your favorite foods stack up against each other in terms of nutrition? 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. Kale has a slightly bitter taste, whereas, lettuce is mildly sweet. Arugula vs Spinach - Health impact and Nutrition Comparison Compare. Romaine lettuce is a common leafy vegetable with sturdy, dark leaves with a firm center rib. 11251. Romaine lettuce: You know it, you probably love it, and it’s got some pretty spectacular crunch. Kaempferol is a bioflavonoid found in many plants. 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. 2.28x more proteins per 100g? 11251. This lettuce is milder in taste and nutrition content than spinach. Lettuce and spinach are both favorite ingredients for salads and sandwiches, and both are naturally low in calories and provide fiber, vitamins and minerals. 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. Kale. Short ribs marinated in a soy and vinegar mixture, then stir-fried with ginger, scallions, and romaine. Romaine has a minor edge in fiber though. It has a crunchy texture and is a popular lettuce, particularly in Caesar salads. While some of the nutritional values differ by a few percents, there are others that are present 2-3 times more in spinach. It also supports tissue formation and is necessary for the body to produce glutathione to remove toxins from the liver. These two foods are accessible year-round and relatively inexpensive. Arugula. Keep in mind that many people enjoy mixing together different types of greens in order to obtain lots of micronutrients. Facts for Kale Vs. Lettuce. Romaine lettuce, raw. A sugar-heavy diet can cause metabolic dysfunctions. Galactose is one of the monosaccharides found in lactose. While not as trendy as kale, spinach should be kitchen staple for everyone. Iceberg lettuce is often used in salads we buy premixed or at restaurants. Romaine lettuce VS Spinach. Iron is found in hemoglobin, which represents approximately 2 thirds of the body’s iron reserve. . The amount of food energy in kilocalories (kcal) per 100g. Cholesterol is a lipid essential for producing hormones and takes two forms: LDL, or bad cholesterol, and HDL, good cholesterol. Nutrition Comparison of Romaine Lettuce vs Spinach vs Radishes. Iceberg vs. Romaine vs. Baby Spinach Have you ever wondered exactly how good that salad is for you that you have at lunch? 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 … It helps the body's detoxification system and strengthens the immune system. 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. Box 515 Northampton, MA 01061-0515 1-888-MACULAR Lutein & Zeaxanthin Concentration in Fruits & Vegetables NDB FOOD LUTEIN & ZEAXANTHIN It has antioxidant and anti-inflammatory properties. Here’s the breakdown: As you can see, Kale is high in a lot of essential vitamins and minerals. (100g each) Romaine Lettuce Spinach has more protein than romaine lettuce - spinach has 2.9g of protein per 100 grams and romaine lettuce has 1.2g of protein. Wash the lettuce, arugula or watercress thoroughly under cold, running water. and Categories. Compare carbs, fat, protein, vitamins, minerals, and more between different foods or serving sizes. Leafy green vegetables like kale and lettuce are both rich in fiber and low in calories. Cystine is a non-essential amino acid that helps proteins in maintaining their structure. 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 facilitates the absorption of calcium which is essential for bone health. 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. These two foods are accessible year-round and relatively inexpensive. versus (Spinach is the exception boasting more folate and vitamin A.) Foods with high water content help you stay hydrated. Spinach is an excellent source of Vitamin C and calcium. Spinach is a staple green in many salads that feature sweet ingredients like beets or fruit. Good recipe if you have a lot of Romaine lettuce or want a warm side vegetable dish. 0.04g vs 0.006g; 6.21x more calcium per 100g? However, for vitamin K and magnesium, Swiss chard tops … 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. 20137. 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. Search the database of over 200,000 foods. Eating fruits, vegetables and whole grains rich in fiber helps the digestion process. All salads are not created equal, including the staple item, the lettuce. Celery vs Romaine lettuce. Both spinach and romaine lettuce are high in Vitamin A, dietary fiber and potassium. Tad the Diet coach joins Ian in The Diner to tell us which food is better! Spinach is a great source of vitamin K, C, A and folate. This is mainly because both these leafy greens are the most nutrient-dense among all the others. Uses: Its outer leaves are added to Caesar or Greek salads and sandwiches. Use dark, green lettuce for salads in place of raw spinach. When choosing between romaine and iceberg, you may wonder really makes the two different types of lettuce different. Romaine makes for a great salad. Boiling spinach releases the oxalates and many nutrients into the cooking water. Anonymous Rating: 5 stars 04/25/2015. vs. Introduction. Romaine lettuce are a great source of Thiamin, Riboflavin, Vitamin B6, Potassium, Magnesium, Calcium, Phosphorus. 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. Spinach: The Bottom Line. According to the Chicago Tribune and Heather Mangieri (spokesperson for American Dietetic Association, “the darker the green, the more nutrient packed it is”. IU (International Units) is the unit of measurement that almost all food labels use. Calcium is a mineral which is very important for bone health. Romaine lettuce, raw. For a crisp texture try romaine; Many leafy greens, such as spinach, kale and collard greens, also are well suited for cooking. Learn More. spinach of 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. 11251. CALORIC DENSITY . This is a good way to enjoy a mix of textures and tastes in salads and other recipes. It has anxiety reducing and mild sedative effects, as well as antioxidant properties. ?0.36mg vs 0.18mg; Sizably more delta-tocopherol per 100g.Delta-tocopherol is one of the chemical compounds of the vitamin E group. main content. Both spinach and romaine lettuce are high in Vitamin A, dietary fiber and potassium. Carotenoids are micronutrients commonly found in plants and some animal products. You can also see a more concrete comparison by weight at equal weight (by grams) comparison. Kale comes in deep green or purple colors. 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 2.8g vs 1.23g; 2.47x more food energy (kcal) per 100g? Its vase-shaped heads can grow to a height of 12 inches. Preparations of the two leafy vegetables are different. This article compares spinach and kale to determine whether one is healthier. You can also. Green Leaf Lettuce. Baby Spinach vs. Lettuce. main content. 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 … 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. 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. 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. Spinach. Manganese is a trace mineral that assists in bone formation, skin integrity and assists the enzymes that control blood sugar. 0.17. When it comes to nutrition, kale is the winner. Kale vs Romaine Lettuce. Video taken from the channel: Ian Lauer. 3mg vs 0.97mg; 6.29x more magnesium per 100g? Nutrition Comparison of Kale vs Spinach vs Romaine Lettuce. 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. 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. Both romaine lettuce and spinach contain significant amounts of quercetin. Romaine lettuce, raw. Spinach has more lutein + zeaxanthin than romaine lettuce. Romaine lettuce VS Kale. Baby Spinach vs. Lettuce. Live Healthy & Happy. But I would say, try romaine, and try kale. The recommended daily dose for adults is approximately 1000mg. Other names: Cos lettuce. Search. 0.16. Whether you’re watching your weight or want to add nutrient-dense food to your diet, lettuce and spinach are excellent choices. Live Healthy & Happy. Both are more nutrient dense than than iceberg lettuce, which is mostly water. 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. [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. Search the database of over 200,000 foods. Both romaine and iceberg lettuce give refreshing crunch to salads, tuck perfectly into juicy burgers, and make deliciously crisp lettuce wraps. Consuming too much fructose can cause high blood pressure. The recommended daily dose is 0.8-1g of protein per 1 kg of body weight. 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. 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 … Lettuce varies in colors and varieties, including red and green romaine, iceberg and red leaf. Romaine Lettuce. Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. *All our data comes from the USDA Nutrient Database. Celery, raw. Celery, raw. en. 1.2. Leucine is an essential amino acid for adipose, muscle and liver tissues. 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. If you searching to evaluate Romaine Vs Spinach Protein And Shrimp Vs Peanut Protein price. 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The staple item, the notable carotenoid which is better and their overall performance in nutritional... Both are more nutrient dense than than iceberg lettuce, brushed with an herb and... And vitamin and immune system their nutrition also one of the top-ranking greens when it to...