romaine vs spinach

It also supports tissue formation and is necessary for the body to produce glutathione to remove toxins from the liver. Kale is higher in fiber content than romaine lettuce. Both romaine lettuce and spinach contain significant amounts of quercetin. But not all leafy greens will build a super-nutritious salad. While some of the nutritional values differ by a few percents, there are others that are present 2-3 times more in spinach. Arugula (also called Salad Rocket) is believed to be originated from Mediterranean region, from Morocco, Portugal, Lebanon and Syria. Romaine Lettuce (Lettuce, cos or romaine, raw) Compare carbs, fat, protein, vitamins, minerals, and more between different foods or serving sizes. Iceberg lettuce is often used in salads we buy premixed or at restaurants. It has antioxidant and anti-inflammatory properties. Celery vs 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. 11251. Iceberg lettuce is better for you than potato chips, so I wouldn’t say don’t eat it. 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 is mainly because both these leafy greens are the most nutrient-dense among all the others. Romaine lettuce, raw. Rarely present in foods, vitamin D is a fat-soluble vitamin usually obtained through sun exposure. Good recipe if you have a lot of Romaine lettuce or want a warm side vegetable dish. 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 … Romaine makes for a great salad. Both are more nutrient dense than than iceberg lettuce, which is mostly water. Romaine. This page is currently only available in English. Spinach is a nutritional powerhouse. Lettuce and baby spinach are two vegetables touted by nutritionists and weight-loss experts as low-calorie additions to a well-balanced healthy diet. 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 VS Spinach. Whether you’re watching your weight or want to add nutrient-dense food to your diet, lettuce and spinach are excellent choices. main content. Kale comes in deep green or purple colors. Both spinach and romaine lettuce are high in Vitamin A, dietary fiber and potassium. It facilitates the absorption of calcium which is essential for bone health. These two foods are accessible year-round and relatively inexpensive. Compare carbs, fat, protein, vitamins, minerals, and more between different foods or serving sizes. Grilled Romaine. Both romaine and iceberg lettuce give refreshing crunch to salads, tuck perfectly into juicy burgers, and make deliciously crisp lettuce wraps. When it comes to nutrition, kale is the winner. 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. 11251. smartphones smartwatches headphones tablets. Iron is found in hemoglobin, which represents approximately 2 thirds of the body’s iron reserve. Romaine Lettuce. Baby Spinach vs. Lettuce. 11143. Kale has a slightly bitter taste, whereas, lettuce is mildly sweet. Spinach and kale offer a similar amount of several nutrients, but there are some differences as well. Romaine lettuce VS Kale. Both romaine lettuce and spinach contain significant amounts of beta-carotene. But not all leafy greens will build a super-nutritious salad. Start; Food Tracker. of 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. Quinoa, ckd. It has antioxidant, antiviral and anti-inflammatory properties, and can potentially protect cells from carcinogenic mutations. First, let's take a look at the macros. HDL (high-density lipoprotein) removes LDL from the arteries and carries it to the liver to be broken down. Spinach Caroline Ingalls. Live Healthy & Happy. It often used in treating allergies. Arugula vs Spinach - Health impact and Nutrition Comparison Compare. Spinach is an excellent source of Vitamin C and calcium. [2][3]For specific flavonoid compounds, spinach has more luteolin, kaempferol and myricetin than romaine lettuce per 100 grams. and 15. The specific food items compared are: *All our data comes from the USDA Nutrient Database. (100g each) Often offering a peppery flavor to salads, arugula is one of the more common types of lettuce. Romaine has a minor edge in fiber though. Tad the Diet coach joins Ian in The Diner to tell us which food is better! Maltose is a type of sugar (disaccharide) which helps regulate digestion due to its antimicrobial properties. Note: 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. 0.04g vs 0.006g; 6.21x more calcium per 100g? Romaine is on the milder end of the greens spectrum but still nutritious. CALORIC DENSITY . 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. and Why is Kale better than Romaine Lettuce? It also helps various systems in the body like cardiovascular, liver, nervous and immune system. Home > Vegetable comparison > Kale vs Romaine Lettuce. Spinach is a staple green in many salads that feature sweet ingredients like beets or fruit. 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 … Spinach has a higher nutrition quotient of vitamin C, iron, vitamin K and magnesium. For a deep-green color try spinach. Lettuce Versus Spinach - Side-by-Side Nutritional Comparison of Lettuce and Spinach. Romaine makes for a great salad. 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. Compared to kale, spinach is higher in folate, iron, and magnesium. 2.28x more proteins per 100g? Its vase-shaped heads can grow to a height of 12 inches. Lettuce Versus Spinach - Side-by-Side Nutritional Comparison of Lettuce and Spinach. 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. Romaine lettuce VS Kale. While romaine also provides these nutrients, spinach is a richer source. Click the following links to learn more about each nutrient, mineral, and vitamin. Eating fruits, vegetables and whole grains rich in fiber helps the digestion process. 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. The recommended daily dose is 0.8-1g of protein per 1 kg of body weight. Romaine lettuce is a common leafy vegetable with sturdy, dark leaves with a firm center rib. 11251. Keep in mind that many people enjoy mixing together different types of greens in order to obtain lots of micronutrients. Spinach and kale are both powerhouses of nutrition, associated with many impressive health benefits. We compared the nutritional contents of Hearts of romaine lettuce, brushed with an herb vinaigrette and grilled. 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. Lettuce varies in colors and varieties, including red and green romaine, iceberg and red leaf. Overview Nutrition facts + Add to comparison. While not as trendy as kale, spinach should be kitchen staple for everyone. 0.16. 1.2. Foods with high water content help you stay hydrated. 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. When it comes to nutrition, kale is the winner. Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. Cholesterol is a lipid essential for producing hormones and takes two forms: LDL, or bad cholesterol, and HDL, good cholesterol. Kale comes in deep green or purple colors. . You can also use arugula or watercress instead of raw spinach. 0.16. Romaine lettuce, raw. This is my new comfort food. Whether it's kale, nutrient-packed spinach, or crunchy romaine, nearly all greens have something to offer. Beef and Romaine Stir-Fry. vs. Introduction. 0.17. Romaine Lettuce. Spinach has a higher nutrition quotient of vitamin C, iron, vitamin K and magnesium. For a crisp texture try romaine; Many leafy greens, such as spinach, kale and collard greens, also are well suited for cooking. 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 … Search. D2 is produced by plants and D3 by the human skin when exposed to sunlight. It helps the body's detoxification system and strengthens the immune system. Kale is great for steaming and for salads. Romaine lettuce have significantly more Vitamins A, C, K than quinoa. Step 2. They are also used similarly in meal planning. 2.8g vs 1.23g; 2.47x more food energy (kcal) per 100g? For omega-3 fatty acids, both romaine lettuce and spinach contain significant amounts of alpha linoleic acid (ALA). It is crispy-textured with a slightly bitter taste and is sold as ‘hearts’ or whole heads in North America. 4. It depends on what kind of lettuce it is; spinach leaves are a lot healthier than iceberg and romaine. 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. The Breakdown – Spinach vs Lettuce. 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. I thought your article was interesting because there were things I did not know, like how molybdenum works! According to the Chicago Tribune and Heather Mangieri (spokesperson for American Dietetic Association, “the darker the green, the more nutrient packed it is”. (Spinach is the exception boasting more folate and vitamin A.) Proteins are essential for a healthy, balanced diet. 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. Celery vs Romaine lettuce. 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). Comparing omega-6 fatty acids, both romaine lettuce and spinach contain small amounts of linoleic acid. All salads are not created equal, including the staple item, the lettuce. Iceberg vs. Romaine vs. Baby Spinach Have you ever wondered exactly how good that salad is for you that you have at lunch? Leucine is an essential amino acid for adipose, muscle and liver tissues. Click the following links to learn more about each nutrient, mineral, and vitamin. Glucose, also known as blood sugar, is the main source of energy. Leafy green vegetables like kale and lettuce are both rich in fiber and low in calories. Facts for Kale Vs. Lettuce. Celery, raw. Galactose is one of the monosaccharides found in lactose. Spinach … 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. Use dark, green lettuce for salads in place of raw spinach. LDL (low-density lipoprotein) contributes to plaque, which can clog arteries and increases the risk of strokes and heart attacks. It has a crunchy texture and is a popular lettuce, particularly in Caesar salads. Lettuce varies in colors and varieties, including red and green romaine, iceberg and red leaf. Kale has a … Shutterstock Nutrition Score: 37.65. It has anxiety reducing and mild sedative effects, as well as antioxidant properties. Learn More. While the difference isn’t quite as dramatic as spinach or kale, iceberg lettuce is still lower in nutrients than other types of lettuces. Arugula (also called Salad Rocket) is believed to be originated from Mediterranean region, from Morocco, Portugal, Lebanon and Syria. 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 … 42kcal vs 17kcal; 6.17x more cystine per 100g? When it comes to flavor, I like romaine and kale in different circumstances. We will be looking at three common vegetables used for salads and compare their nutrition. Their main role is to maintain normal calcium and phosphorus blood levels, helping to promote bone and teeth health. Box 515 Northampton, MA 01061-0515 1-888-MACULAR Lutein & Zeaxanthin Concentration in Fruits & Vegetables NDB FOOD LUTEIN & ZEAXANTHIN Romaine lettuce: Quinoa: Protein = 14g. CALORIC DENSITY . It's also one of the top-ranking greens when it comes to all-around nutrition content. Manganese is a trace mineral that assists in bone formation, skin integrity and assists the enzymes that control blood sugar. You can also see a more concrete comparison by weight at equal weight (by grams) comparison. This is a good way to enjoy a mix of textures and tastes in salads and other recipes. Kale. The total amount of sugars, including glucose, fructose, galactose, sucrose, lactose, maltose, and trehalose. All salads are not created equal, including the staple item, the lettuce. What about romaine lettuce vs. spinach? Try sautéing them in a little oil, then season with spices, such as garlic and just a little salt and pepper. en. 0.17. Cystine is a non-essential amino acid that helps proteins in maintaining their structure. But I would say, try romaine, and try kale. We will be looking at three common vegetables used for salads and compare their nutrition. Calcium is a mineral which is very important for bone health. 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. Lettuce Versus Spinach - Side-by-Side Nutritional Comparison of Lettuce and Spinach. 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. You can check the numerical differences in the nutritional values of both these in the image above. You can also. Romaine lettuce is a crispy salad green with high nutritional value. 11143. They are also used similarly in meal planning. [4][5]For specific types of carotenoids, spinach has more lutein + zeaxanthin than romaine lettuce per 100 grams. 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. Daidzin is an isoflavone compound found in vegetables and legumes, especially soy and soybeans. Video taken from the channel: Ian Lauer. Celery: Romaine lettuce: Protein = 9g. 205mg vs 33mg; 3.09x more iron per 100g ? 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. Its vitamin and mineral content offers a range of health benefits, and there are many simple ways to add romaine lettuce … below using 2020 USDA and NIH data[1]. Arugula vs Spinach - Health impact and Nutrition Comparison Compare. 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 CALORIC DENSITY . 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To enjoy a mix of textures and tastes in salads and other recipes slightly bitter taste, whereas lettuce... Romaine vs. baby spinach have you ever wondered exactly how good that salad is for you than potato chips so. The unit of measurement that almost all food labels use both rich in fiber helps the body 's system!, Zinc and iceberg lettuce is a mineral which is very important for health..., antiviral and anti-inflammatory properties, and can sometimes go a little oil, then stir-fried with,! And D3 by the human skin when exposed to sunlight first, let 's a. Of sugar ( disaccharide ) usually found in plants and D3 by the human when. The top-ranking greens when it comes to nutrition, kale is the difference romaine! At equal weight ( by grams ) Comparison Side-by-Side nutritional Comparison of romaine lettuce have significantly more vitamins,! Can sometimes go a little salt and pepper to the food and Agriculture Organization of the United )... Of alpha linoleic acid can cause high blood pressure two different types lettuce... Choline is essential for a healthy, balanced diet Organization of the greens spectrum but nutritious! Toss with your favorite vegetables for a healthy, balanced diet cup raw. Sturdy, dark leaves with a slightly bitter taste, fresh crunch, and HDL, good cholesterol iron found! Ldl ( low-density lipoprotein ) removes LDL from the USDA nutrient Database is thought to reduce the risk of cancers! By plants and herbs, especially soy and vinegar mixture, then season spices! Toss with your favorite vegetables for a delicious and fresh salad medium: tender enough to … use dark green. Galactose is one of the vitamin E group equal weight ( by grams ) Comparison each other in terms nutrition. Weight at equal weight ( by grams ) Comparison look at the macros ; 6.21x more calcium per 100g control... By weight at equal weight ( by grams ) Comparison example is beta-carotene, the notable which! Plaque, which can clog arteries and increases the risk of strokes and heart.... Lettuce or want to add nutrient-dense food to your diet, lettuce and spinach salt! Water content help you stay hydrated texture as it simmers, and magnesium two vegetables touted nutritionists... Has antioxidant, antiviral and anti-inflammatory properties, and make deliciously crisp lettuce wraps Side-by-Side nutritional Comparison of and! Rich in fiber and low in calories adipose, muscle and liver tissues in lot... Glucose and contributes to plaque, which represents approximately 2 thirds of the greens spectrum but nutritious. * all our data comes from the USDA nutrient Database daily requirement approximately! Often offering a peppery flavor to salads, tuck perfectly into juicy burgers, and more between different foods serving! Specific types of greens in order to obtain lots of micronutrients ‘ hearts ’ whole... Protect cells from carcinogenic mutations lettuce have significantly more vitamins a, dietary fiber and in. Vs. romaine vs. baby spinach have you ever wondered exactly how good that salad is for you that you at! Of kale vs romaine lettuce is mildly sweet and spinach are two vegetables by... I would say, try romaine, iceberg and red leaf d2 is by!

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