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Leafy Green Breakdown

When it is hot outside, I crave crisp, cooling salads. All those veggies and greens are refreshing and delicious, and since since they're in season you can find an amazing variety this time of year.

This got me thinking about leafy greens and whether there is a huge difference nutritionally between them. I know dark green spinach is much healthier than light-colored iceberg lettuce, but how much better?

Well I have broken it all down for you. Want to see the comparison? Then

1 cup Calories Fiber (g) Vitamin A (IU) Vitamin C (mg) Potassium (mg) Folate (mcg)
Your RDI (just to compare) around 2,000 25-30 2,333 75 4200 400
Romaine 8 1 2729 11 116 64
Spinach 7 .7 2813 8 167 58
Iceberg 8 .7 276 2 78 16
Arugula 5 .3 475 3 3 74
Red leaf lettuce 4 .3 2098 1 52 10
Green leaf lettuce 5 .5 2666 7 70 14
Bibb (Boston) 7 .6 1822 2 131 40

Well it seems that Romaine and Spinach are on top and Bibb lettuce is the next runner-up.

I included your RDI in the table so you can see how much fiber and vitamins we need each day. I was surprised to see that Romaine and Spinach contain so much Vitamin A - over 3 times your daily requirements! I guess it does make a difference which leafy greens you choose. I'll keep this in mind the next time I choose salad greens.


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