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TOPIC: difference between lettuce and spinach?

 
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March 19, 2010 8:30 AM
What is the nutritional difference between lettuce and spinach?
  74702
March 19, 2010 8:37 AM
hm good question. can't help but I'd also like to know, bumping for later
  277488
March 19, 2010 8:38 AM
iceberg lettuce: http://www.produceoasis.com/Items_folder/Vegetables/Iceberg.html
spinach: http://www.produceoasis.com/Items_folder/Vegetables/Spinach.html

Basically, spinach is a superfood packed with nutrients, iceberg lettuce is mostly water. Check out the site for other types of lettuce, too. Your best bet is to eat a variety of different types of leafy greens (they say) to get the best well-rounded nutritional benefits.
  136071
March 19, 2010 8:39 AM
I think they're pretty much the same. Both are full of iron and vitamin c and of course, fiber.
March 19, 2010 8:41 AM
I always go off the rule of the darker the green the better for you on lettuce/spinach. I don't remember where I heard it but it is something that has always stuck with me.
March 19, 2010 8:53 AM
thanks everyone!!
  74702
March 19, 2010 8:53 AM
Don't bother with Iceburg lettuce at all. You aren't getting any nutrients from it. If you want lettuce, go with a spring mix or romaine.
March 19, 2010 8:59 AM
According to the USDA database:

Per 100g of Romaine lettuce:
Calories 17
Sodium 8 mg
Total Fat 0 g
Potassium 247 mg
Saturated 0 g
Total Carbs 3 g
Polyunsaturated 0 g
Dietary Fiber 2 g
Monounsaturated 0 g
Sugars 1 g
Trans 0 g
Protein 1 g
Cholesterol 0 mg
Vitamin A 116%
Calcium 3%
Vitamin C 40%
Iron 5%

Per 100g raw spinach:
Calories 23
Sodium 79 mg
Total Fat 0 g
Potassium 558 mg
Saturated 0 g
Total Carbs 4 g
Polyunsaturated 0 g
Dietary Fiber 2 g
Monounsaturated 0 g
Sugars 0 g
Trans 0 g
Protein 3 g
Cholesterol 0 mg
Vitamin A 188%
Calcium 10%
Vitamin C 47%
Iron 15%
  270768
March 19, 2010 9:04 AM
oooh great job little spz i have always wondered about this and now I know.
seems like not much difference there huh except for protein, sodium, postassium, vitamin A and iron which seems like spinach has it better.
  277488
March 19, 2010 9:06 AM
When in doubt go for veggies with darker & richer colors - they tend to have more vitamins and minerals. wink
  219022
March 19, 2010 9:09 AM
Iceburg lettuce per 100g:
Calories: 14
Total Fat 0.0 g
Saturated Fat 0.0 g
Cholesterol 0.0 mg
Sodium 10.0 mg
Total Carbohydrate 2.0 g
Dietary Fiber 1.0 g
Sugars 1.0 g
Protein 0.0 g
Vitamin A 10%
Vitamin C 3%
Calcium 2%
Iron 0%
Thiamin 0%
Riboflavin 0%
Niacin 0%
Vitamin B6 0%
Folate 7%
Phosphorus 2%
Zinc 0%
Magnesium 2%


So yeah. As you can see, iceburg doesn't have the worthwhlie amount of Vitamin A like the other 2. Nor does it have worthwhile amounts of anything else, really. I mean, we're talking per 100 grams of food here which is a significant amount of volume when you're talking about raw leafy greens. Cooked spinach is a pretty good choice because you're eating so much more of it, but... in a salad, any of the 3 are really just filler. wink

Wow, I just realized I can't even remember the last time I ate a salad. laugh
Edited by LittleSpy On March 19, 2010 9:11 AM
  270768
March 19, 2010 9:11 AM
An interesting fact about spinach - kept under continuous fluorescent lighting in the supermarket, spinach actually increases in nutrient density over the course of several days. You might not want to pick the absolute freshest bunch they have!

http://www.physorg.com/news186838048.html
Edited by rschwa On March 19, 2010 9:11 AM
  728161
March 19, 2010 9:16 AM
interesting.
March 19, 2010 9:24 AM
Iceberg lettuce actually has more cancer-fighting anti-oxidants than the other lettuces. Men's health published an article about it a while back.
March 19, 2010 9:41 AM
QUOTE:

Iceberg lettuce actually has more cancer-fighting anti-oxidants than the other lettuces. Men's health published an article about it a while back.


Is this supposed to be a redeeming quality -- like "Well, it's pretty worthless nutritionally speaking.. BUT...."? Or is it actually a reason someone should choose iceburg over the others? Just curious if you noticed the tone of the article.

The article I found about it says the antioxidants in the lettuce leaves are increased when the leaf is wounded... in both iceburg and romaine lettuce.
http://pubs.acs.org/doi/abs/10.1021/jf020721c
A quick Google search doesn't produce any other obvious results about iceberg lettuce and antioxidants. ohwell I'd love to read more about it, but you know, I'm really not going to go search though all the past issues of Men's Health to try and find it. And, actually everything I'm finding with a quick search online (which, I'm fully aware means nothing) says just the opposite -- that the lettuces with more pigment and a more bitter taste (ie not iceberg) have more antioxidants.
Sources anyone? I'm not being a jerk -- I honestly want to read more! laugh
Edited by LittleSpy On March 19, 2010 9:42 AM
  270768
March 19, 2010 4:11 PM
QUOTE:

QUOTE:

Iceberg lettuce actually has more cancer-fighting anti-oxidants than the other lettuces. Men's health published an article about it a while back.


Is this supposed to be a redeeming quality -- like "Well, it's pretty worthless nutritionally speaking.. BUT...."? Or is it actually a reason someone should choose iceburg over the others? Just curious if you noticed the tone of the article.

The article I found about it says the antioxidants in the lettuce leaves are increased when the leaf is wounded... in both iceburg and romaine lettuce.
http://pubs.acs.org/doi/abs/10.1021/jf020721c
A quick Google search doesn't produce any other obvious results about iceberg lettuce and antioxidants. ohwell I'd love to read more about it, but you know, I'm really not going to go search though all the past issues of Men's Health to try and find it. And, actually everything I'm finding with a quick search online (which, I'm fully aware means nothing) says just the opposite -- that the lettuces with more pigment and a more bitter taste (ie not iceberg) have more antioxidants.
Sources anyone? I'm not being a jerk -- I honestly want to read more! laugh


http://eatthis.menshealth.com/slide/iceberg-lettuce?slideshow=77695

First thing on google when I searched.

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