Spinach and lettuce are nutritionally different. spinach has twice as much potassium, protein, calcium, iron, niacin and vitamins A, C, B, C and B-12 as any other leaf vegetable. Spinach also contains more fiber and minerals including magnesium, phosphorus and potassium than any of the four lettuce types.
WINNER: Spinach. It's a close call — both are super low in calories and packed with nutrients. Spinach contains slightly more phytonutrients, antioxidants, B vitamins, potassium, calcium and iron.
The winner? Both are deserving of a place in your fridge's veggie crisper drawer because they both contribute to your five daily serves of veg and are versatile, low-kilojoule/calorie salad additions. However, baby spinach outperforms iceberg lettuce in terms of good-for-you micronutrients.
Spinach, in particular, has a better nutritional profile, and people can use it along with, or instead of, iceberg lettuce. A person must ensure good hygiene practices and refrigeration when using iceberg lettuce to avoid food poisoning.
Some of the most nutritious greens include spinach, kale, romaine, watercress, and arugula (see "Salad greens by the numbers"). They are rich in a combination of vitamins A, C, and K; several B vitamins (including folate); and potassium.
Spinach and other leafy green vegetables like kale, lettuce, etc. are great for burning belly fat and are very nutritious as well. There have been some studies done on the subject of the fat burning capabilities of spinach and the very healthy veggie has come out a winner in this category.
To boost your daily nutrition, aim to eat about 2 cups of dark, leafy greens like collards every day. Two cups of raw greens is equal to 1 cup of vegetables, and 2.5 cups is recommended daily for a 2000-calorie diet.
Basic Nutrition
The leaf lettuce has 5 calories, 0.49 grams protein and 0.05 grams of total fat, according to the United States Department of Agriculture Nutrient Database. The spinach has 7 calories, 0.86 grams of protein and 0.12 grams of fat. Lettuce has 0.5 grams of dietary fiber compared to 0.7 grams in spinach.
What's bad about spinach? If you eat spinach every day in excessive amounts (more than a bowl) there can be adverse health effects. Most commonly these include gas, bloating and cramps due to its high fiber content. Eating too much spinach can also interfere with the body's ability to absorb nutrients.
The milder, young leaves can be eaten raw in a salad, while the older ones are usually cooked (spinach has one of the shortest cooking times of all vegetables). It reduces very dramatically during cooking; a 450g bag will be just enough for two people. Read our guide on the health benefits of spinach.
But spinach has consistently retained its top rank as the superfood to beat all others because it is so dense in nutrients and healthy compounds. Eating spinach daily is linked to lower risk for heart disease, diabetes and cancer, three of our nation's greatest chronic diseases.
So, to answer your question, the most nutritious lettuce is Romaine. Compared to red leaf, green leaf, butterhead (Boston and bib types) and iceberg, it delivers more folate, potassium, beta carotene and lutein.
It can be said that between the two vegetables, spinach is said to be healthier than broccoli as it has high water content, a lesser amount of sugars and is richer in protein, magnesium, Vitamin E, manganese and potassium as compared to broccoli.
Iceberg lettuce is a great bridge food for people who don't eat enough other vegetables. It has a mild, sweet flavor and a pleasant crunch. And while iceberg lettuce gets a bad reputation for not being as nutritious as other lettuces, it's packed with Vitamin A, Vitamin K, and folate.
Leafy greens are filled with vitamins, minerals and phytonutrients meaning that they are some of the most nutrient-dense foods out there. They contain high levels of fiber, iron, potassium, magnesium and calcium, all while having very low levels of carbohydrates, sodium and cholesterol.
The nutritional Clark Kent of the salad bar, this common and unsuspecting leafy green is ready to take its place among the superfoods for weight loss. Two generous cups of lettuce provide 100 percent of your daily vitamin K requirement for strong, healthy bones.
Dark green leafy vegetables are great sources of nutrition. Salad greens, kale and spinach are rich in vitamins A, C, E and K, and broccoli, bok choy and mustard are also rich in many of the B-vitamins.
Yes! It is scientifically possible to eat too many leafy greens and upset the balance of vitamin K or other fat-soluble vitamins in your body, leading to several health issues. If you're worried about any allergies or conditions that may deter you from eating everything you want, don't be afraid to consult your doctor.
In 2021, a study concluded that eating 1 cup of leafy greens a day lowers your risk of heart disease. Eating 1 serving of leafy green vegetables has also been associated with slower cognitive decline and increased muscle strength.