Seeing the light: The outer leaves of lettuces and cabbages are the most nutritious
A recent article in Current Nutrition & Food Science has pointed out that "open leaf" type lettuces such as romaine are much richer in nutrients than crisp head types, like ice bergs. The main reason for this difference is the ability of the leaves to absorb light, and thereby synthesize more vitamins. Take a look at the nutrient profile comparison of romaine lettuce to ice-berg.
Nutrition Facts |
Lettuce Cos Or Romaine Raw |
Serving Size 100g |
Calories 17 |
% Daily Value* |
Total Fat 0.3g | 0% |
Saturated Fat 0.039g | 0% |
Cholesterol 0mg | 0% |
Sodium 8mg | 0% |
Total Carbohydrate 3.3g | 1% |
Dietary Fiber 2.1g | 8% |
Sugar 1.2g | ~ |
Protein 1.2g | ~ |
Vitamin A | 116% | • | Vitamin C | 40% |
Calcium | 3% | • | Iron | 5% |
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. |
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Nutrition Facts |
Lettuce Iceberg (Includes Cris |
Serving Size 100g |
Calories 14 |
% Daily Value* |
Total Fat 0.14g | 0% |
Saturated Fat 0.018g | 0% |
Cholesterol 0mg | 0% |
Sodium 10mg | 0% |
Total Carbohydrate 3g | 1% |
Dietary Fiber 1.2g | 5% |
Sugar 2g | ~ |
Protein 0.9g | ~ |
Vitamin A | 10% | • | Vitamin C | 5% |
Calcium | 2% | • | Iron | 2% |
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. |
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Nutrition Facts |
Collards Raw |
Serving Size 100g |
Calories 30 |
% Daily Value* |
Total Fat 0.42g | 1% |
Saturated Fat 0.055g | 0% |
Cholesterol 0mg | 0% |
Sodium 20mg | 1% |
Total Carbohydrate 5.7g | 2% |
Dietary Fiber 3.6g | 14% |
Sugar 0.5g | ~ |
Protein 2.5g | ~ |
Vitamin A | 133% | • | Vitamin C | 59% |
Calcium | 15% | • | Iron | 1% |
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. |
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Nutrition Facts |
Cabbage Raw |
Serving Size 100g |
Calories 25 |
% Daily Value* |
Total Fat 0.1g | 0% |
Saturated Fat 0.034g | 0% |
Cholesterol 0mg | 0% |
Sodium 18mg | 1% |
Total Carbohydrate 5.8g | 2% |
Dietary Fiber 2.5g | 10% |
Sugar 3.2g | ~ |
Protein 1.3g | ~ |
Vitamin A | 2% | • | Vitamin C | 61% |
Calcium | 4% | • | Iron | 3% |
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. |
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