Lettuce – Iceberg or Romaine?

Which lettuce has more nutrients? Iceberg or Romaine
Before you look at the comparison chart below – tell us what your first guess is!
One cup of Iceberg Lettuce has:

  • 8 calories
  • 0.5 gram protein
  • 0.7 gram fiber
  • 10 mg calcium
  • 78 mg potassium
  • 1.5 mg vitamin C
  • 16 mcg folate
  • 13.3 mcg of vitamin K
  • 164 mcg beta carotene
  • 152 mcg of lutein + zeaxanthin

One cup of Romaine Lettuce has:

  • 8 calories
  • 0.58 gram protein
  • 1 gram fiber
  • 16 mg calcium
  • 116 mg potassium
  • 11.3 mg vitamin C
  • 64 mcg folate
  • 48.2 mcg vitamin K
  • 1637 mcg beta carotene
  • 1087 mcg of lutein + zeaxanthin.

Answer:

Romaine lettuce is a better choice. Plus, it lasts a lot longer in your fridge!

Source: USDA Nutrient Data Laboratory

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