Diet Food Reviews
Iceberg vs Romaine Lettuce
By: | Apr 27, 2006
Did you know that there is a difference in the nutritional quality of iceberg and romaine lettuce? Iceberg lettuce is the more common type, shown on the left, and is the type used most often in sandwiches and salads - that is, until now! Romaine lettuce (shown on the right) is being increasingly used these days. It is darker green in color, and a smaller leaf. Both types are low in calories (8 calories per cup), but when it comes to micronutrients, romaine lettuce has a leg up on it's iceberg cousin. The following table lists the food facts for a cup of iceberg and romaine lettuce.
|
Iceberg | Romaine |
| calories | 8 | 8 |
| protein | 0.5 g | 0.58 g |
| fiber | 0.7 g | 1.0 g |
| calcium | 10 mg | 16 mg |
| potassium | 78 mg | 116 mg |
| vitamin C | 1.5 mg | 11.3 mg |
| folate | 16 mcg | 64 mcg |
| vitamin K | 13.3 mcg | 48.2 mcg |
| beta carotene | 164 mcg | 1637 mcg |
| lutein+zeaxanthin | 152 mcg | 1087 mcg |
There are 8 fantastic recipes for salads made using romaine lettuce at the Kraft website.
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Shouldn't the columns be reserved in your graph? Otherwise iceberg wins hands-down.
I meant vegetables, NOT fruits in the other comment. ;-) Anyway, Romaine tastes better to me, it seems to have more flavor, and iceberg is just like...water. Anyway, I get iceberg because it is a lot cheaper than Romaine Lettuce.
Thanks Aliza for pointing out the mistake to me - oopsie :0)
Sarah: I agree - iceberg is a lot cheaper ... why does the good stuff always cost more *sigh*
I always thought iceberg lettuce had NO nutritional value.
I love Romaine and cant stand Iceburg...I agree, it tastes like water. I always knew that Romaine had more neutrients than Iceburg but its neat to see how much.
Thanks for the info! I'm gonna forward this link to my stubborn co-worker who thinks he's Mr. Healthy eating his disgusting iceberg lettuce at lunch everyday.
Romaine lettuce owns iceberg. I love romaine more than baby spinach and spring mix.