Moreover, the minerals found in this amazing vegetable include iron, magnesium, calcium, and potassium. Apart from this, it is also a great source of antioxidants, amino acids, folic acid, omega-3 fatty acids, and carotenoids, etc. Also, its regular consumption offers you with great amounts of energy.
Spinach is undoubtedly one of the most nutrient-dense and healthiest leafy green vegetables on the planet. There are a plethora of health benefits offered by spinach.
If we talk about Romaine Lettuce nutrition, it is also an amazing source of vitamins, minerals, and other essential nutrients. Furthermore, the minerals present in it include calcium, manganese, potassium, magnesium Advertisement , iron, and phosphorus, etc. This amazing leafy green offers various benefits due to its incredible nutritional profile. Because of the high amounts of nutrients, here are some of the top romaine lettuce benefits. Although, the nutrients offered by spinach-lettuce are similar, yet they differ in nutritional values.
Spinach has twice the amount of each of those vitamins, with 8. Spinach has four to five times more folate and vitamin K than leaf lettuce.
Spinach has almost three times more calcium, iron and potassium than leaf lettuce. Spinach has 30 milligrams of calcium, 0. Leaf lettuce has only 13 milligrams of calcium, 0. Spinach also has significantly more magnesium and sodium than lettuce. Dark green leafy vegetables are a good source of plant-based compounds called carotenoids.
Spinach leaves also demonstrate hypoglycemic qualities by decreasing blood glucose levels after a meal Red lettuce , high in polyphenols and antioxidants, have been researched to have anti-diabetic qualities, potentially reducing hyperglycemia and improving insulin sensitivity There is probable evidence that foods high in dietary fiber , such as spinach, decrease the risk of breast cancer Studies have also shown raw salad vegetables may protect against breast cancer There is also probable evidence that non-starchy vegetables reduce the risk of aerodigestive cancers , such as mouth, pharynx and larynx, oesophagal, lung, stomach and colorectal cancers Research has shown that mental well-being being responds in a dose-depends fashion to increases in both the quantity and the frequency of the vegetables consumed Leafy green vegetables have very few downsides to be aware of, especially when washed well and consumed in moderation.
Green leafy vegetables and spinach , in particular, contain high levels of vitamin K. Several blood-thinners, such as warfarin , function by inhibiting the ability of vitamin K to create blood clots. Due to this, some have recommended being careful when consuming high levels of spinach while on these medications.
However, available evidence does not support the advice to modify dietary habits when starting therapy with vitamin K antagonists In conclusion, spinach is nutritionally superior to lettuce , providing more protein, carbohydrates, fats and almost all vitamins and minerals.
Both spinach and lettuce can have various beneficial effects on cardiovascular health, diabetes and mental health. The source of all the nutrient values on the page excluding the main article the sources for which are presented separately if present is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below. Spinach vs Lettuce - Health impact and Nutrition Comparison.
Nutrient e. Classification Lettuce, or Lactuca sativa , belongs to the Asteraceae family and the Lactuca genus. Appearance Lettuce and spinach have easily distinguishable characteristics.
Taste and Use Spinach, being denser, has a stronger flavour , getting more robust as it is cooked. Both of these greens can be used raw, as part of a salad, or cooked, boiled and steamed. Varieties Different varieties of the same vegetable can alter in texture, taste and nutrition. Nutrition Cooking methods can alter the nutritional composition of foods. Calories Spinach and lettuce are both very low calorie foods , however, lettuce has fewer calories.
Protein and Fats Spinach is richer in both protein and fats when compared to lettuce. Both spinach and lettuce provide low levels of all essential amino acids.
Carbohydrates Spinach has a higher level of carbohydrates than lettuce. Vitamins Spinach wins in this category , being richer in all vitamins except one. The one vitamin lettuce contains more of is vitamin B5. Spinach and lettuce both completely lack vitamin D and vitamin B Minerals Spinach is also significantly richer in almost all minerals compared to lettuce.
On the other hand, lettuce contains less sodium. Glycemic Index As lettuce and spinach both contain low levels of available carbohydrates, consuming enough of these vegetables to calculate an exact glycemic index is exceedingly difficult. However, these leafy greens are considered to have low glycemic index values. Acidity The pH value of spinach falls in the range of 5.
Health Impact Health Benefits We all hear about how good leafy vegetables can be for our health. According to World's Healthiest Foods website, research is inconsistent on the nutritional content of baby spinach versus mature spinach. These inconsistencies may be due to differences in planting environment, such as type of soil and light exposure.
More research is needed but there is one agreed upon fact: At a minimum, baby spinach contains the same nutritional makeup as mature spinach. All lettuce varieties are categorized into four main types. Butterhead is a lettuce that has loose heads and green, grassy leaves. This plant possesses a butter texture and mild flavor. Crisphead is a pale green lettuce, similar in appearance to cabbage.
It has a crisp texture and mild flavor. A third lettuce type is romaine, which has dark outer leaves and a loaf-like shape in appearance.
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