Leaf Group Ltd. and When comparing the nutritional value of iceberg lettuce vs. romaine, for example, a single serving of romaine lettuce nutrition contains 11 times more vitamin A, five times as much vitamin C and nearly triple the amount of vitamin K. Meanwhile, other types like spinach and kale are higher in manganese, folate and magnesium. Terms of Use Romaine lettuce is longer, greener and leafier in appearance. Calcium is a mineral which is very important for bone health. HDL (high-density lipoprotein) removes LDL from the arteries and carries it to the liver to be broken down. 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. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the 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. Privacy Policy A sugar-heavy diet can cause metabolic dysfunctions. Read More: 23 Healthy Salads Nutrition Experts Eat. diagnosis or treatment. Iceberg lettuce is rich in: Each serving contains small amounts of fiber, protein and nutrients like B-complex vitamins and vitamins C and E. Low amounts (between 1 to 4 percent) of many minerals, including calcium, copper, iron, magnesium, phosphorus, potassium and zinc are also present in each serving. Cholesterol is a lipid essential for producing hormones and takes two forms: LDL, or bad cholesterol, and HDL, good cholesterol. It has antioxidant, antiviral and anti-inflammatory properties, and can potentially protect cells from carcinogenic mutations.

Vitamin A is a fat soluble vitamin that comes in various forms. Iceberg lettuce, also called crisphead lettuce is pale green and ball-shaped in appearance, while romaine is a darker green with elongated leaves. They offer similar nutrients, and because both have crunchy leaves and similar uses, they can be hard to tell apart. Copyright © Today, there are four basic types of lettuce: butterhead, iceberg, loose leaf, and romaine. Siddhi Camila Lama is an independent science, travel, and gastronomy writer. Phenylalanine is an essential amino acid that the body uses to make proteins, thyroid hormones, epinephrine, dopamine and norepinephrine, three essential neurotransmitters. Water also helps transporting nutrients and oxygen throughout the body. 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. Rarely present in foods, vitamin D is a fat-soluble vitamin usually obtained through sun exposure. Choline is essential for the production of cellular membranes and plays a crucial role in acetylcholine synthesis and cholinergic neurotransmission. 38.46% more vitamin E (alpha-tocopherol) per 100g. It's also rich in … Performance & security by Cloudflare, Please complete the security check to access. Each serving of romaine lettuce has 15 calories. .

Pol. Foods with high water content help you stay hydrated. It facilitates the absorption of calcium which is essential for bone health. 53.85% less saturated fatty acids per 100g. 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 is also quite sturdy. There are quite a few different types of iceberg lettuce, such as equinos, ice castle and metalia. The amount of food energy in kilocalories (kcal) per 100g. One serving of iceberg lettuce, which is equal to 1 cup, has only 13 calories. The biggest difference between the two is their nutritional content. Winner: Romaine. The minimum daily requirement is approximately 1,800 kcal (according to the Food and Agriculture Organization of the United Nations). It stimulates the formation of bone mass and helps regulate estrogen levels. Iceberg lettuce only contains 199 mgs of … Romaine lettuce nutrition is generally considered to be better than that of iceberg lettuce when comparing equivalent serving sizes. 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 total amount of sugars, including glucose, fructose, galactose, sucrose, lactose, maltose, and trehalose. Vitamin … The material appearing on LIVESTRONG.COM is for educational use only.

In terms of vitamins and minerals it contains: It also has small amounts (between 1 to 4 percent) of protein, calcium, copper, magnesium, phosphorus, several B-complex vitamins, vitamin E and zinc. If you're on a low-carbohydrate diet and can't eat bread, romaine lettuce is sturdy enough to act as the carrier for your dip or sandwich filling. On its own, it's almost flavorless. Romaine lettuce nutrition is generally considered to be better than that of iceberg lettuce. You'll find iceberg lettuce frequently used in chicken and tuna salad or inside burritos and hamburgers. If you're choosing between these two types based on nutritional values, there's no contest — romaine is the winner. The recommended daily dose for adults is approximately 1000mg. It has anxiety reducing and mild sedative effects, as well as antioxidant properties. Iron is found in hemoglobin, which represents approximately 2 thirds of the body’s iron reserve. Manganese is a trace mineral that assists in bone formation, skin integrity and assists the enzymes that control blood sugar. Calories: 49. Consuming too much fructose can cause high blood pressure. advertisements are served by third party advertising companies. It often used in treating allergies. Cystine is a non-essential amino acid that helps proteins in maintaining their structure. The recommended daily dose is 0.8-1g of protein per 1 kg of body weight.

Their main role is to maintain normal calcium and phosphorus blood levels, helping to promote bone and teeth health. As you can see, iceberg lettuce and romaine lettuce have similar nutrients, but romaine lettuce has substantially more of these vitamins and minerals. 2020 It helps the body's detoxification system and strengthens the immune system.
Lactose is a type of sugar (disaccharide) usually found in milk, composed of galactose and glucose. Fructose, also called fruit sugar, is a monosaccharide which is absorbed directly into the bloodstream. Romaine is nutritionally superior to iceberg. Her writing has been featured in publications like Gastro Obscura, BrainFacts, and Medium's One Zero. Galactose is one of the monosaccharides found in lactose. Threonine is an essential amino acid that helps promote normal growth of the body. Kale. It is primarily important in maintaining healthy vision and the development of bones, soft tissues and skin. Nutritional Value of Romaine vs. Kaempferol is a bioflavonoid found in many plants. Why is Iceberg Lettuce better than Romaine Lettuce? Read More: 18 Paleo Snacks Under 200 Calories. Romaine lettuce contains 1,087 mgs of lutein and zeaxanthin — carotenoids that filter harmful high-energy blue wavelengths of light on the retina, says the American Optometric Association (AOA). Leucine is an essential amino acid for adipose, muscle and liver tissues. Dietary fiber, also called roughage, is present in plants, in soluble or insoluble form. Maltose is a type of sugar (disaccharide) which helps regulate digestion due to its antimicrobial properties. Your IP: 116.202.218.152 Protein: 4.3 g. Fiber: 3.6 g (14% dv) Vitamin A: 200% dv. Completing the CAPTCHA proves you are a human and gives you temporary access to the web property. Myricetin is a bioflavonoid found in many fruits and vegetables, as well as in red wine.

Iceberg Lettuce, Journal of Food Composition and Analysis: Nutritional Value, Bioactive Compounds and Health Benefits of Lettuce (Lactuca sativa L.), U.S. Food and Drug Administration: Raw Vegetables Poster, Acta Sci. It is less sweet than glucose and contributes to the proper functioning of the immune system. Eating fruits, vegetables and whole grains rich in fiber helps the digestion process. Lutein and Zeaxanthin. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. IU (International Units) is the unit of measurement that almost all food labels use. This comparison is less clear between other types of lettuce, though. From its use in salads to its presence in sandwiches, this plant is an often-seen part of many everyday foods. This green is full of vitamin A, providing a boost for bone and brain health. Quercetin is a bioflavonoid found in many plants and grains, known for its positive effects on the immune system and for its antioxidant properties. When it comes to butter lettuce vs. romaine, butter lettuce has less vitamin A and vitamin C, but more vitamin K, iron and manganese. It has anxiety reducing and mild sedative effects, as well as antioxidant properties. Cloudflare Ray ID: 5f108462193c073e , Vitamin C: 3% dv. Selenium is an important mineral with antioxidant properties.

• It should not be It helps maintaining healthy bones, skin and vision, as well as a strong immune system. used as a substitute for professional medical advice, 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. Arugula. Hortorum Cultus: Genotypic Variation in Nutritional and Antioxidant Profile Among Iceberg Lettuce Cultivars, PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION, vitamin A (9 percent of your recommended daily value), folate (6 percent of your recommended daily value), vitamin K (27 percent of your recommended daily value), manganese (6 percent of your recommended daily value), Fiber (7 percent of your daily recommended value), Folate (29 percent of your daily recommended value), Iron (5 percent of your daily recommended value), Potassium (6 percent of your daily recommended value), Manganese (7 percent of your daily recommended value), Vitamin A (148 percent of your daily recommended value), Vitamin C (34 percent of your daily recommended value), Vitamin K (109 percent of your daily recommended value). Distinctly more alpha carotene per 100g.Alpha carotene is similar to beta carotene but is more effective in its role as an antioxidant. However, this makes it a great crunchy salad vegetable that carries the flavor of any dressing or other ingredients used in the dish. Nutritional Value of Romaine vs. more vitamin E (alpha-tocopherol) per 100g. Luteolin is a bioflavonoid found in plants and herbs. Iceberg is widely used in restaurants and grocery stores because of its long shelf life and low cost compared with romaine lettuce. The easiest way to differentiate these two types of lettuce is based on their shape. LDL (low-density lipoprotein) contributes to plaque, which can clog arteries and increases the risk of strokes and heart attacks. 1.09% higher water content per 100g? This type of lettuce is the most popular in the United States.

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