Kale is an excellent source of Vitamin C and it has 22 times more Vitamin C than romaine lettuce – kale has 93.4mg of Vitamin C per 100 grams and romaine lettuce has 4mg of Vitamin C. What are the health benefits of Kale and lettuce?
What is the difference between kale and lettuce?
Kale and lettuce offer modest amounts of macronutrients, and the facts vary only slightly according to the type you choose – regular raw kale, curly scotch kale, red leaf lettuce or romaine.
Is romaine lettuce good for You?
Nutrition Score: 63.48. Even more so than its cousin kale, the humble Romaine lettuce packs high levels of folic acid, a water-soluble form of Vitamin B that’s proven to boost male fertility. A study published in the journal Fertility and Sterility found supplemental folic acid to significantly increase sperm counts.
What vitamins are in Kale and lettuce?
Vitamins in Kale and Lettuce Kale and lettuce shine when it comes to vitamins. In a cup, regular and scotch kale provide 32 and 42 percent of the daily value for vitamin A, an antioxidant that aids vision and immune function. Red leaf lettuce will also give you 42 percent, while romaine offers a whopping 82 percent of the DV.
Which type of lettuce has the most health benefits?
Out of all the types of lettuce, we bet you'd think that the superfood kale would top the list. Surprisingly, it's closer to the bottom. That being said, there are still benefits of kale. For example, one cup of raw kale contains 200% of your daily value of vitamin A, nearly 700% DV of vitamin K, and 140% of your DV of vitamin C.
Which is healthier kale or romaine lettuce?
One of the most popular salad greens around, we love romaine for its crunchy texture and mild, sweet taste. But it's bringing more to the table than its culinary benefits – romaine lettuce is also a solid source of vitamin A, vitamin K and folate. Plus, it's higher in potassium than kale.
What are the healthiest leafy greens?
The healthiest leafy greens to include in your diet include kale, collard greens, swiss chard, microgreens, spinach, cabbage, arugula, beet greens, and romaine lettuce.
Does kale have more nutritional value than lettuce?
Kale has more nutritional value than spinach. But since collard greens have more nutritional value than lettuce, it follows that kale has more nutritional value than lettuce.
What type of lettuce is most nutritious?
Butter lettuce Also called Boston or bibb lettuce, butter lettuce is the most nutritious of the lettuces on this list. The leaves are higher in folate, iron, and potassium than iceberg or leaf lettuces.
What vegetable should I eat everyday?
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.
Whats the healthiest greens for a salad?
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.
What is the best green vegetable to eat?
What Are The Best Green Foods?Spinach. As a heart-healthy food, spinach is packed with nutrients. ... Kale. As one of the best dark green leafy vegetables, kale packs in the vitamins, minerals, and antioxidants. ... Collard Greens. ... Bok Choy. ... Swiss Chard. ... Romaine Lettuce.
Is kale a good substitute for lettuce?
Additional Alternatives to Lettuce Kale has been king for quite some time due to its nutritional value. If curly kale isn't your thing though try growing Lacinato kale. Lacinato has a broader leaf which makes it great for use in salads with heavy, creamy dressings, a great substitute for romaine in Caesar salads.
How much healthier is kale than romaine?
Vitamins in Kale and Lettuce In a cup, regular and scotch kale provide 32 and 42 percent of the daily value for vitamin A, an antioxidant that aids vision and immune function. Red leaf lettuce will also give you 42 percent, while romaine offers a whopping 82 percent of the DV.
Can I eat romaine lettuce everyday?
Romaine lettuce can be a healthful part of a balanced diet and can provide even more health benefits if a person eats it regularly. The combination of a low calorie content and high nutritional value make this leafy green an excellent, healthful staple.
What lettuce is best for weight loss?
Dark Leafy Green Vegetables – Super calcium-rich dark leafy greens including kale, spinach, romaine lettuce, chard, collard greens, etc. are ideal for helping weight loss.
Which lettuce is easiest to digest?
Answer. Butter lettuce may be easier for some people to digest because it has a low fiber content; however everyone reacts differently to different fruits and vegetables.
Which is healthier kale or spinach?
When you look at their nutritional makeup, kale has more calcium, vitamin K, and twice as much vitamin C as spinach, she explains. Spinach, however, has more iron, magnesium, potassium, zinc, folate, and vitamins A and E. “Both are highly nutritious choices overall though,” she tells me.
What is the best green vegetable to eat?
What Are The Best Green Foods?Spinach. As a heart-healthy food, spinach is packed with nutrients. ... Kale. As one of the best dark green leafy vegetables, kale packs in the vitamins, minerals, and antioxidants. ... Collard Greens. ... Bok Choy. ... Swiss Chard. ... Romaine Lettuce.
Is romaine or spinach better for you?
According to Harvard Health Publishing, romaine lettuce contains ample amounts of certain vitamins. Romaine beats out spinach in the vitamin A department and also contains more folate, which is in the vitamin B family and is important for cell growth (via Mayo Clinic).
What are the healthiest salad ingredients?
2. Add some crunchCelery (vitamin A).Cucumber (vitamin C).Purple cabbage (vitamins A and C, iron).Pea pods (vitamins A and C, iron).Broccoli florets (vitamin C).Alfalfa sprouts (antioxidants).Sunflower seeds or chia seeds (fiber, protein).Walnuts or almonds (fiber, protein, niacin).More items...•
Kale and Lettuce Macronutrient Facts
Kale and lettuce offer modest amounts of macronutrients, and the facts vary only slightly according to the type you choose – regular raw kale, curly scotch kale, red leaf lettuce or romaine.
Vitamins in Kale and Lettuce
Kale and lettuce shine when it comes to vitamins. In a cup, regular and scotch kale provide 32 and 42 percent of the daily value for vitamin A, an antioxidant that aids vision and immune function. Red leaf lettuce will also give you 42 percent, while romaine offers a whopping 82 percent of the DV.
Minerals in Kale and Lettuce
With minerals, the DV percentages for kale and lettuces are generally single-digit, with some exceptions. A cup of scotch kale is a richer source of minerals than the others; it offers 14 percent of the daily value for calcium, for example, while regular kale and the lettuces contain less than 2 percent.
Overall Health Facts
A review of the scientific literature published in Critical Reviews in Food Science and Nutrition concluded that all cruciferous vegetables – a category that includes kale – qualify as superstars when it comes to health benefits.
Scoring by the Numbers
There’s no denying kale’s nutritional kick, and its numbers deserve a close look. Its sturdy leaves rank high in vitamins A and C, folate and calcium, and it earns 49.07 points out of 100 on the CDC’s Nutrient Density Scorecard.
Adding Up the Benefits
Professional nutritionists write books explaining how different vitamins and minerals keep bodies healthy, but most diners are satisfied knowing that hearts of romaine offer many benefits that make it an outstanding crunchy selection.
Designing Delicious Menus
With its dark good looks and irresistible flavor, kale is a leafy delight on diners’ plates. However, a head of romaine is delicious from outer leaves in, and the heart is its hidden treasure. The tender core yields up a softly yellow serving filled with mouthwatering textures and a touch of sweetness.
Iceberg Lettuce
The worst of all the types of lettuce in terms of nutrition is unsurprisingly iceberg lettuce. While great on burgers, this lettuce is mostly made up of water and should be reserved to add a signature crunch to dishes—never the star of the show.
Cabbage
Cabbage is considered a type of lettuce, but it's also part of the cruciferous family, which contains potent compounds that have been linked to reducing the risk of cancer. Use this in slaws, sautees, and stir-fries.
Arugula
Often offering a peppery flavor to salads, arugula is one of the more common types of lettuce. While not necessarily the most nutritious, it's the perfect base for quinoa and cranberry salads, paired with shaved parmesan and champagne vinegar dressing, and layered with fresh citrus.
Dandelion Green
While typically found in teas, dandelion greens are one of the most unknown types of lettuce. They're a natural diuretic, have a higher calcium content than kale, and are loaded with iron and vitamin K. With their bitter taste profile, balance them out with neutral greens like spinach or romaine.
Kale
Out of all the types of lettuce, we bet you'd think that the superfood kale would top the list. Surprisingly, it's closer to the bottom. That being said, there are still benefits of kale. For example, one cup of raw kale contains 200% of your daily value of vitamin A, nearly 700% DV of vitamin K, and 140% of your DV of vitamin C.
Endive
You've probably seen these types of lettuce grilled or accompanied by blue cheese, walnuts, pears, and gorgonzola. It's because the sturdy lettuce can stand up to these bold flavors (and is literally sturdy enough to hold them in its leaves). While endive belongs to the chicory family, it's distinctly different from common chicory.
Mustard Green
If you want to add a bit of a spicy kick to your salad or sauteed greens, opt for mustard greens. Mustard greens are a type of lettuce that's a rich source of vitamins A, C, and K. Use these greens like you might spinach, but when you want more of a peppery kick.
Belgian Endives
Belgian endives are a fancy and easy alternative to romaine; just swap out your chopped heart of romaine for endive leaves sliced down the middle. They have a similar flavor profile, and are in season during the winter as well!
Radicchio
Radicchio is another winter leaf that is in season between December and April. Crunchier than iceberg lettuce, radicchio is a great substitute that won’t wilt when tossed with a vinaigrette and looks beautiful in any salad thanks to its vibrant maroon color.
Rainbow Chard
When it comes to color, rainbow chard is king. This baby, despite its relation to swiss chard, actually hails from the Mediterranean region (think Greece and Italy), and thus tastes best during summer months.
Lacinato Kale
Lacinato kale is a special variety of kale that has a broader leaf than regular green or black kale, making it a great vehicle for creamy dressings. Simply rip the leaves off the stem, cut into salad-sized bites and pair with some caesar, parmesan and anchovies for an elegant twist on a classic caesar salad.
Arugula
Despite being a little pricey, arugula is well worth the splurge. Complex, savory and pleasantly spicey, arugula can stand up to protein (anything from grilled chicken to pan-seared salmon) and satisfy your omnivorous inclinations. Always remember to add plenty of freshly ground black pepper!
Pea Tendrils
Pea tendrils, traditionally considered an Asian specialty, have made their way across the Pacific. Delicate and herbescent, they taste great with a little acid, from a nice balsamic or fresh slices of bright citrus. Just make sure to chop off the roots first!
Red Dandelion Greens
If your wallet doesn’t like the price of arugula, red dandelion greens are an acceptable substitute. Now before you freak out about eating weeds, don’t worry: the dandelion greens you’ll find at Whole Foods are far removed from those fluffy white flowers you blew around during kindergarten recess.
SuperGreen Number 9: Romaine Lettuce
If you’ve ever considered romaine to be the most boring of all leafy greens at the salad bar, you’re not alone. But you are wrong. Romaine is packed with high levels of antioxidants that give the lettuce cancer-fighting powers.
SuperGreen Number 8: Parsley
You’ll probably encounter parsley at any one of your Italian restaurants of choice, sprinkled delicately atop your heaping bowl of pasta or pizza pie. Next time you’re about to scrape it off to the side, don’t. These small leaves are full of vitamin K, which promotes bone health.
SuperGreen Number 7: Leaf Lettuce
The classic leaf lettuce is calling out to be recognized in its full glory. Just two cups of leaf lettuce provides you with 100 percent of your daily recommended vitamin K intake. What does vitamin K do, you ask? It promotes strong bones and prevents fractures and other bone damage later in life.
SuperGreen Number 6: Chicory (a.k.a. Curly Endive)
You may have encountered chicory before without even knowing it, especially if you’re a coffee drinker. The chicory root is often ground, roasted and added to coffee to enhance the richness of the flavor.
SuperGreen Number 5: Spinach
The meek and mild spinach is not one to mess with at number five. According to the United States Department of Agriculture, 180 grams of boiled spinach contains 6.43 mg of iron, an essential nutrient that your body cannot produce on its own.
SuperGreen Number 4: Beet Green
Beet green is the leafy green super food that is often, unrightfully, overshadowed by its juicy lower half – the beet root. It’s time to stop banishing beet greens to the garbage and start giving them some lovin’. The leaves pack a powerful punch of fiber with 5 grams per cup, not to mention they will look beautiful in your salad.
Super Green Number 3: Chard
Chard… not charred. While number three does not win any awards for the most appealing name, it is very close to the win for healthiest green.
Scoring by The Numbers
- There’s no denying kale’s nutritional kick, and its numbers deserve a close look. Its sturdy leaves rank high in vitamins A and C, folate and calcium, and it earns 49.07 points out of 100 on the CDC’s Nutrient Density Scorecard. That puts kale in 15th place among its vegetable peers. It enjoys the spotlight as an ingredient in pesto sauces, cocktails and face creams, but CDC stand…
Adding Up The Benefits
- Professional nutritionists write books explaining how different vitamins and minerals keep bodies healthy, but most diners are satisfied knowing that hearts of romaine offer many benefitsthat make it an outstanding crunchy selection. Romaine is an obvious choice for weight control because it only delivers 17 calories per 1100 grams. However, its high levels of beta-carotene m…
Designing Delicious Menus
- With its dark good looks and irresistible flavor, kale is a leafy delight on diners’ plates. However, a head of romaine is delicious from outer leaves in, and the heart is its hidden treasure. The tender core yields up a softly yellow servingfilled with mouthwatering textures and a touch of sweetness. This is one of the healthiest green leaf lettuc...