Find out which is better and their overall performance in the vegetable ranking. "Subs" and "wraps" are their own entities, with subs being open on 3 sides and wraps starting completely closed and having one side open while eating. ... SUPERFOOD #7 Leaf Lettuce . Now lettuce is low in Sodium, and Cholesterol. A 4-ounce serving of baby spinach has about 25 calories, while the same amount of lettuce greens has around 15 calories. ... can you please explain why is iceberg lettuce the worst lettuce to pick? What is the difference between Spinach and Romaine Lettuce? There are some impressive differences between the nutrient levels in spinach as compared to iceberg lettuce! Spinach has over seven times more vitamin C than lettuce! Folate – A water-soluble vitamin B, helps produce and maintain new cells and is nearly four times more abundant in spinach than lettuce. It had some sweet red pepper, a big white button mushroom, one green onion, a large leaf of mustard greens, and a few big handfuls of fresh spinach. Lettuce is almost always halfway white and crunchy. In spinach there is also a great amount of protein, vitamin A, vitamin C, and fiber along with carotenoids. Anytime I have gotten a salad a findlay commons I always get the spinach. But what about spinach versus romaine? Two generous cups of lettuce provides 100 percent of your daily vitamin K requirement for strong, healthy bones. Jacob Alexander Loffredo October 21, 2016 at 10:35 am. When you compare the differences to the huge gap to the iceberg lettuce, then you realize that kale, spinach and rocket are jostling for first line position, with iceberg a distant last, rather than being spaced out well across the field. Spinach has 30 milligrams of calcium, 0.81 milligrams of iron and 167 milligrams of potassium. ... the women who took the spinach extract lost 5.5 pounds more than the placebo group over the course of three months. Leaf lettuce has only 13 milligrams of calcium, 0.31 milligrams of iron and 70 milligrams of potassium. Baby spinach is a little higher in calories than lettuce. While iceberg lettuce is still the favorite salad green in the U.S., the rise of ready-to-eat packaged salad greens has contributed to increased romaine and spinach consumption. People who use lettuce as a base for their salads when they have access to spinach are monsters. I am of the opinion that Spinach is better than lettuce is every conceivable way. Even though spinach offers a few more calories, it also has more nutrients, providing … And if I ruled the world I would outlaw lettuce as both a topping and a base for a salad., and replace it with spinach. Kale and rocket have more calcium than spinach but spinach has more iron (although not terribly well absorbed). Spinach also contains more fiber and minerals including magnesium, phosphorus and potassium than any of the four lettuce types. 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