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Romaine Lettuce. Try sautéing them in a little oil, then season with spices, such as garlic and just a little salt and pepper. It has antioxidant, antiviral and anti-inflammatory properties, and can potentially protect cells from carcinogenic mutations. CALORIC DENSITY . 0.17. Click the following links to learn more about each nutrient, mineral, and vitamin. HDL (high-density lipoprotein) removes LDL from the arteries and carries it to the liver to be broken down. Spinach and kale are both powerhouses of nutrition, associated with many impressive health benefits. While the difference isn’t quite as dramatic as spinach or kale, iceberg lettuce is still lower in nutrients than other types of lettuces. You can also. *All our data comes from the USDA Nutrient Database. Keep in mind that many people enjoy mixing together different types of greens in order to obtain lots of micronutrients. Vitamin A is a fat soluble vitamin that comes in various forms. 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. Hearts of romaine lettuce, brushed with an herb vinaigrette and grilled. 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. Spinach offers much more amounts of vitamins, minerals, and other nutrients, as compared to romaine lettuce. Romaine lettuce, raw. It has anxiety reducing and mild sedative effects, as well as antioxidant properties. 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 a great source of vitamin K, C, A and folate. 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 … 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. Romaine makes for a great salad. Compare carbs, fat, protein, vitamins, minerals, and more between different foods or serving sizes. Spinach is a great source of vitamin K, C, A and folate. Maltose is a type of sugar (disaccharide) which helps regulate digestion due to its antimicrobial properties. Preparations of the two leafy vegetables are different. Eating fruits, vegetables and whole grains rich in fiber helps the digestion process. Facts for Kale Vs. Lettuce. For a deep-green color try spinach. 11251. Boiling spinach releases the oxalates and many nutrients into the cooking water. It's also one of the top-ranking greens when it comes to all-around nutrition content. Kale. Here’s the breakdown: As you can see, Kale is high in a lot of essential vitamins and minerals. It helps the body's detoxification system and strengthens the immune system. Lettuce and spinach are both favorite ingredients for salads and sandwiches, and both are naturally low in calories and provide fiber, vitamins and minerals. 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. D2 is produced by plants and D3 by the human skin when exposed to sunlight. Arugula vs Spinach - Health impact and Nutrition Comparison Compare. Beef and Romaine Stir-Fry. Celery: Romaine lettuce: Protein = 9g. Keep in mind that many people enjoy mixing together different types of greens in order to obtain lots of micronutrients. 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. Video taken from the channel: Ian Lauer. 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. 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. vs. Introduction. Both are more nutrient dense than than iceberg lettuce, which is mostly water. According to the Chicago Tribune and Heather Mangieri (spokesperson for American Dietetic Association, “the darker the green, the more nutrient packed it is”. Celery, raw. Romaine lettuce VS Kale. Green Leaf Lettuce. Leafy green vegetables like kale and lettuce are both rich in fiber and low in calories. Start; Food Tracker. Shutterstock Nutrition Score: 37.65. It depends on what kind of lettuce it is; spinach leaves are a lot healthier than iceberg and romaine. 2.28x more proteins per 100g? So easy and so good! 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 … Romaine lettuce VS Spinach. smartphones smartwatches headphones tablets. 42kcal vs 17kcal; 6.17x more cystine per 100g? ?0.36mg vs 0.18mg; Sizably more delta-tocopherol per 100g.Delta-tocopherol is one of the chemical compounds of the vitamin E group. Kale comes in deep green or purple colors. The Breakdown – Spinach vs Lettuce. First, let's take a look at the macros. What about romaine lettuce vs. spinach? IU (International Units) is the unit of measurement that almost all food labels use. Proteins are essential for a healthy, balanced diet. Spinach is a nutritional powerhouse. CALORIC DENSITY . Romaine lettuce is a common leafy vegetable with sturdy, dark leaves with a firm center rib. Dietary fiber, also called roughage, is present in plants, in soluble or insoluble form. 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. Quercetin is a bioflavonoid found in many plants and grains, known for its positive effects on the immune system and for its antioxidant properties. This lettuce is milder in taste and nutrition content than spinach. Short ribs marinated in a soy and vinegar mixture, then stir-fried with ginger, scallions, and romaine. We compared the nutritional contents of Their main role is to maintain normal calcium and phosphorus blood levels, helping to promote bone and teeth health. and and 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. Although, the nutrients offered by both spinach and brain lettuce are similar, yet they differ in nutritional values. But not all leafy greens will build a super-nutritious salad. (Spinach is the exception boasting more folate and vitamin A.) 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. Selenium is an important mineral with antioxidant properties. Lettuce and baby spinach are two vegetables touted by nutritionists and weight-loss experts as low-calorie additions to a well-balanced healthy diet. 11251. The Breakdown – Spinach vs Lettuce. Both spinach and romaine lettuce are high in potassium - spinach has 558mg of potassium per 100 grams and romaine lettuce has 247mg of potassium. 0.17. While not as trendy as kale, spinach should be kitchen staple for everyone. These two foods are accessible year-round and relatively inexpensive. Romaine Lettuce (Lettuce, cos or romaine, raw) This is mainly because both these leafy greens are the most nutrient-dense among all the others. Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. Here’s the breakdown: As you can see, Kale is high in a lot of essential vitamins and minerals. Galactose is one of the monosaccharides found in lactose. It is primarily important in maintaining healthy vision and the development of bones, soft tissues and skin. 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. Whether it's kale, nutrient-packed spinach, or crunchy romaine, nearly all greens have something to offer. While some of the nutritional values differ by a few percents, there are others that are present 2-3 times more in spinach. Step 2. Why is Kale better than Romaine Lettuce? The recommended daily dose for adults is approximately 1000mg. It is crispy-textured with a slightly bitter taste and is sold as ‘hearts’ or whole heads in North America. 0.16. This article compares spinach and kale to determine whether one is healthier. Cystine is a non-essential amino acid that helps proteins in maintaining their structure. Romaine lettuce is a crispy salad green with high nutritional value. Spinach has more lutein + zeaxanthin than romaine lettuce. 20137. The minimum daily requirement is approximately 1,800 kcal (according to the Food and Agriculture Organization of the United Nations). Serve the hearts whole or chopped and tossed into a salad. They are also used similarly in meal planning. When choosing between romaine and iceberg, you may wonder really makes the two different types of lettuce different. We will be looking at three common vegetables used for salads and compare their nutrition. It has long, dark green leaves forming an elongated, loaf-shaped head. Baby Spinach vs. Lettuce. Compare carbs, fat, protein, vitamins, minerals, and more between different foods or serving sizes. Arugula vs Spinach - Health impact and Nutrition Comparison Compare. However, for vitamin K and magnesium, Swiss chard tops … Spinach: The Bottom Line. It has a crunchy texture and is a popular lettuce, particularly in Caesar salads. Search. Arugula. When it comes to nutrition, kale is the winner. Carotenoids are micronutrients commonly found in plants and some animal products. Romaine lettuce are a great source of Thiamin, Riboflavin, Vitamin B6, Potassium, Magnesium, Calcium, Phosphorus. This page is currently only available in English. Celery, raw. Live Healthy & Happy. 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 Romaine lettuce: You know it, you probably love it, and it’s got some pretty spectacular crunch. Potassium is a mineral that helps muscles contract, regulates the fluid balance in the body, helps maintain a normal blood pressure and kidney health. Many people choose romaine lettuce for salads because of its mild taste, fresh crunch, and versatility in recipes. Click the following links to learn more about each nutrient, mineral, and vitamin. First, let's take a look at the macros. 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. 11251. Nutrition Comparison of Romaine Lettuce vs Spinach vs Radishes. When compared side by side, spinach has more nutritional and health benefits than romaine lettuce. I thought your article was interesting because there were things I did not know, like how molybdenum works! Fructose, also called fruit sugar, is a monosaccharide which is absorbed directly into the bloodstream. Grilled Romaine. Manganese is a trace mineral that assists in bone formation, skin integrity and assists the enzymes that control blood sugar. 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. Romaine lettuce have significantly more Vitamins A, C, K than quinoa. Categories. Foods with high water content help you stay hydrated. It has antioxidant properties and is currently being used in cancer research, as it is thought to reduce the risk of various cancers. 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. Escarole hits a happy medium: tender enough to … A sugar-heavy diet can cause metabolic dysfunctions. Anonymous Rating: 5 stars 04/25/2015. Romaine lettuce: Quinoa: Protein = 14g. versus Toss with your favorite vegetables for a delicious and fresh salad. All salads are not created equal, including the staple item, the lettuce. It stimulates the formation of bone mass and helps regulate estrogen levels. Both romaine lettuce and spinach contain significant amounts of quercetin. Rarely present in foods, vitamin D is a fat-soluble vitamin usually obtained through sun exposure. Celery vs Romaine lettuce. Both romaine lettuce and spinach contain significant amounts of thiamin and folate. 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. Lettuce Versus Spinach - Side-by-Side Nutritional Comparison of Lettuce and Spinach. Romaine lettuce are a good source of Niacin, Pantothenic Acid, Zinc. main content. 3mg vs 0.97mg; 6.29x more magnesium per 100g? Note: Daidzin is an isoflavone compound found in vegetables and legumes, especially soy and soybeans. 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. 15. But I would say, try romaine, and try kale. Search the database of over 200,000 foods. You can check the numerical differences in the nutritional values of both these in the image above. [2][3]For specific flavonoid compounds, spinach has more luteolin, kaempferol and myricetin than romaine lettuce per 100 grams. Kale has a … LDL (low-density lipoprotein) contributes to plaque, which can clog arteries and increases the risk of strokes and heart attacks. Romaine lettuce VS Spinach. Live Healthy & Happy. Often offering a peppery flavor to salads, arugula is one of the more common types of lettuce. Kale is higher in fiber content than romaine lettuce. 0.16. Romaine is on the milder end of the greens spectrum but still nutritious. Arugula (also called Salad Rocket) is believed to be originated from Mediterranean region, from Morocco, Portugal, Lebanon and Syria. Kale comes in deep green or purple colors. Consuming too much fructose can cause high blood pressure. But not all leafy greens will build a super-nutritious salad. Spinach . 2.8g vs 1.23g; 2.47x more food energy (kcal) per 100g? vs. Introduction. Good recipe if you have a lot of Romaine lettuce or want a warm side vegetable dish. Uses: Its outer leaves are added to Caesar or Greek salads and sandwiches.

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