In fact, these lettuce varieties can contain higher amounts of certain nutrients than cabbage does ( 14, 15).įor example, romaine lettuce contains almost twice the amount of potassium found in the same quantity of green cabbage ( 1, 14). It should be noted that other varieties of lettuce, such as romaine lettuce and red leaf lettuce, are packed with vitamins, minerals, and antioxidants. Incorporating vitamin-, mineral-, and antioxidant-rich foods into your diet can help reduce your risk of many chronic conditions, such as diabetes and heart and neurodegenerative diseases ( 11, 12, 13). While iceberg lettuce contains antioxidants, cabbage and other lettuce varieties like red lettuces contain much higher amounts ( 10). In fact, one study observed that green cabbage had a higher level of antioxidant activity than Savoy and Chinese cabbage varieties ( 9). Antioxidants have powerful anti-inflammatory properties and help fight cellular damage caused by unstable molecules called free radicals ( 8). In particular, green cabbage is packed with antioxidants, including polyphenol compounds and vitamin C. However, cabbage contains significantly more vitamins and minerals than iceberg lettuce, including vitamins C and K, folate, and potassium ( 1, 2). Both contain vitamins, minerals, and antioxidantsīoth cabbage and iceberg lettuce are good sources of nutrients. Plus, eating fiber may help regulate blood sugar, improve heart health, and enhance immune function ( 7). It found that people with the highest intake of fiber-rich fruits and vegetables lost significantly more weight than those who ate less fiber-rich produce ( 6). Fiber slows digestion, which may increase feelings of fullness after meals, leading to reduced food intake ( 5).Ī review of 3 studies including over 133,000 participants looked at how fiber intake affected body weight over 4 years. Fiber - plant material that you can’t digest - helps keep your bowel movements regular and feeds the beneficial bacteria in your gut ( 4).Īdditionally, eating a high-fiber diet can help you lose excess body fat and maintain a healthy weight. That said, including either cabbage or various forms of leafy green lettuce in your diet can significantly boost your fiber intake.Įating a diet high in fiber-rich vegetables is essential to your digestive health. Both are rich in fiberĬabbage beats iceberg lettuce in fiber content. ![]() ![]() However, cabbage and lettuce may have different effects on health due to their differing levels of nutrients and plant compounds. So, as you can see, while iceberg lettuce is not bad for you at all, it cannot hold a candle to romaine in terms of nutritional value.Eating any type of vegetable, including cabbage or lettuce, can benefit your health. You’re also looking at small amounts of Vitamin E, zinc, B-complex vitamins, copper, magnesium, phosphorous, and protein. When it comes to vitamins, you can get 34% of your daily recommended value of Vitamin C from one serving of romaine, 109% of Vitamin K, and a whopping 148% of your Vitamin A intake. It’s also heavily rich in folate, iron, manganese, and potassium. For starters, you can get 7% of your daily fiber intake from one serving of romaine lettuce. In terms of minerals and vitamins, you’re getting a lot packed into a little. Of course, this difference accounts to absolutely nothing as you can burn two calories walking down the stairs of your house casually. There are small amounts of fiber, protein, and nutrients mixed within each serving, along with minerals such as copper, calcium, magnesium, iron, potassium, phosphorous, and zinc, however you’re not getting a lot of these.Ī serving of romaine lettuce on the other hand has about 15 calories, making it two calories more than iceberg. It also contains a fair amount of Vitamin A, folate, Vitamin K, and Manganese. This one serving of iceberg lettuce has a calorie count of only 13, so we’re on the right track instantly. One head contains anywhere from five to 10 servings, which is equal to about one cup. Let’s look at these lettuc es one at a time.įirst, you have iceberg, which is typically between 485 to 800 grams per head. It just lacks the micronutrient count of romaine. It’s still low in calories and fat, like every other lettuce. That’s not to say that iceberg lettuce is necessarily bad for you. Because of that, many are turning to romaine as an example of a more nutritious lettuce. Iceberg lettuce is a form of head lettuce, and it has been getting a bad reputation among the more nutrition conscious among us. ![]() The Long Answer:Īsk any dietician about the nutritional value of iceberg lettuce and you’re likely to be stuck in that conversation for a while. While both of these leafy greens are forms of lettuce, they are very different in terms of nutritional value. 2 Shares They’re both main components in most salads, so is there any difference between these two types of lettuce? Is one healthier than the other?
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