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Romaine Lettuce vs Iceberg Lettuce

Nutritionally speaking, romaine is deemed superior to iceberg. Romaine is packed with nutrients, including vitamins A and C, and good amounts of folic acid and magnesium. The darker green leafy parts provide more nutritional value than the white crunchy centers, but all of it provides fiber in a healthy diet.

Iceberg lettuce, also called crisphead lettuce is pale green and ball-shaped in appearance, while romaine is a darker green with elongated leaves.

Iceberg is widely used in restaurants and grocery stores because of its long shelf life and low cost compared with romaine lettuce. The biggest difference between the two is their nutritional content. Romaine is the winner in almost every nutrient category and has higher levels of vitamin A, K, and folate.

What Is the Nutritional Information for Iceberg Lettuce?

Although iceberg gets a bad rap when compared to other leafy greens, this low calorie vegetable actually contains several nutritional and health benefits. Each serving is only 12.5 calories and provides small amounts of dietary fiber, protein, and other vitamins and minerals, including B-complex vitamins and vitamin C, vitamin A, vitamin E, and vitamin K, as well as minerals like calcium, copper, iron, magnesium, phosphorus, potassium, and zinc. The nutrients found in iceberg lettuce make it useful in a low-carb or low-calorie diet.

What Is the Nutritional Information for Romaine Lettuce?

Romaine isn’t only great for salad greens, it is a powerhouse of nutrients. Healthcare professionals recommend adding leafy greens to a daily diet to add healthful minerals such as potassium, calcium, magnesium, and phosphorous.

In addition to beneficial minerals, romaine lettuce is also a good source of vitamins. The leafy green is rich in vitamin C, vitamin B (folic acid), vitamin A, and beta-carotene. According to the USDA, each serving size—one cup of shredded romaine lettuce has only 8 calories, making it an ideal low calorie, healthy food.