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What is the nutritional value of iceberg and romaine lettuce?

By , About.com Guide

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Iceberg Lettuce

Iceberg Lettuce

Photo © Matthew Bowden
Question: What is the nutritional value of iceberg and romaine lettuce?
I eat lettuce every day, but I am not sure which lettuce is better for me? What is better nutritionally, iceberg lettuce or romaine lettuce?

Beth - About.com User

Answer: One cup of iceberg lettuce:
  • 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.
The Romaine lettuce is a better choice.

Source: USDA Nutrient Data Laboratory

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