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Raw Leafy Green Breakdown

It's harvest time and farmers markets as well as local grocery stores are booming with fresh produce. Take advantage of the abundance by enjoying a delicious salad. All those veggies and greens are refreshing and satisfying, and 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?

1 cup Calories Fiber (g) Vitamin A (IU) Iron (mg)

Potassium (mg) Folate (mcg)
Your RDI (just to compare) around 2,000 25-30 2,333 18 4200 400
Romaine 8 1 4,094 .5 116 64
Spinach 7 .7 2,813 .8 167 58.2
Iceberg 10 1 361 .3 102 21
Arugula 4 0 474 .2 73.8 19.4
Red leaf lettuce 3 0 2,098 .3 52.4 10.1
Green leaf lettuce 1 0 2,665 .3 69.8 13.7
Bibb (Boston) 7 1 1,822 .7 131 40.1
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