Romaine Lettuce (Lettuce, cos or romaine, raw) Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) USDA sources for nutritional information: It also has 64 mcg of folate and 48 mcg of. It contains 4090 IU of vitamin A, 2460 mcg of beta carotene, and 1090 mcg of lutein+zeaxanthin, which is 10 times higher than iceberg lettuce. It is lengthier and greener than iceberg lettuce but far more nutritious. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares. Referred to as Cos lettuce by the British, romaine lettuce is quite a popular variety. Romaine lettuce is an excellent source of Vitamin A.ĭetailed nutritional comparison of iceberg lettuce and romaine lettuce is analyzed below.Romaine lettuce is a great source of Vitamin K, dietary fiber and potassium.Romaine lettuce has more riboflavin and folate.READ MORE > Lettuce Types by Nutritional Value.Ever wonder how your favorite foods stack up against each other in terms of nutrition?įor a quick recap of significant nutrients and differences in iceberg lettuce and romaine lettuce: One cup of romaine lettuce has 80 of your daily intake of vitamin A and 60. As your taste buds adjust, start removing more of the iceberg and replacing it with other types of lettuce. Romaine is similar to Iceberg in calories and fiber, but has a lot more nutrients. The difference between romaine and iceberg lettuce spans.

Choose iceberg lettuce for crunch and a mild flavor. The darker leafy greens of romaine have a higher nutritional value than icebergs white crunchy heads. Add romaine for a more nutritious and slightly bitter and tangy taste, or if you want to try grilled lettuce or a hot salad or sandwich. However, pregnant and breastfeeding women have different dietary requirements, and its worth taking a closer. Like other leafy greens, it is high in iron, vitamins and minerals, and provides a useful quantity of dietary fiber. There are several bagged salad mixes that have already done this for you. When looking for caesar salad ingredients or a tasty addition to a wrap, consider romaine vs iceberg lettuce. Spinach is well known as a versatile, nutritious vegetable, equally good cooked or served raw in salads. 30 MINUTES BEFORE DINNER, start the chicken salad. To make the switch from iceberg to romaine, start adding romaine to your iceberg in a 50/50 mix. For super-fast preparation, purchase prewashed and cut romaine or iceberg lettuce in the produce section. But if you’re looking for nutritional value, romaine lettuce stacks up far greater in vitamins, minerals, and antioxidants, best illustrated in the graph below. The calories are nearly the same as well–the calories in 2 cups of iceberg lettuce is 20 as compared to the calories in romaine lettuce of 16. This myth seems to have been based on the belief that hand tearing will tear the lettuce along natural seams. Many cookbooks still carry the statement that a knife may bruise the leaves. The calories are nearly the same as wellthe calories in 2 cups of iceberg lettuce is 20 as compared to the calories in romaine lettuce of 16. The frequent admonishment to never cut lettuce with a knife, lest the cut edges turn brown faster than hand torn lettuce leaves, is a myth. Not that there’s anything wrong with iceberg lettuce if you’re eating it for the water content–its most abundant nutrient.īoth types of lettuce, romaine and iceberg, have the same 2 grams of fiber per 2 cup serving. Both types of lettuce, romaine and iceberg, have the same 2 grams of fiber per 2 cup serving. A conscientious eater may wonder “Does iceberg lettuce have any nutritional value?” But for most of us, we mindlessly reach for iceberg lettuce because that’s what our moms used to serve as a “token” green.

Romaine vs iceberg salad