Spinach Vs Lettuce

spinach vs lettuce

We all eat spinach and lettuce in our salads and sandwiches but how many times have you wandered on which one is good??? How many times have you been to the supermarket / grocery store and wandered which one should you pick – Spinach or Lettuce??? You must be thinking, of course, spinach is better, right?? Yes, that’s correct; spinach is better then lettuce as we all know; darker the colour of green leafy vefetable, better it is. The article below will show you how Spinach is better than Lettuce and also how you can get all the iron from the spinach when you eat it.

Calories
According to USDA nutrient database, if we compare 100g of spinach to 100g of lettuce, spinach has 23 calories and lettuce has 15 calories. This is not a major difference, so lets look at other nutrients.

Protein, Fat and Fiber
According to USDA nutrient database, 100g spinach has 3g protein, 0.4g fat and 2.2g fiber compared to lettuce which has 1.4g protein, 0.2g fat and 1.3g fiber.

Vitamins
Spinach has more than twice the amount of vitamin B & C as compared to lettuce and four to five times more foalte and vitamin K as compared to lettuce.

Minerals
Spinach has 3 times more calcium, iron and potassium than lettuce and six times more magnesium than lettuce.

Phytochemicals
Spinach and Lettuce both have good amounts of carotenoids called lutein and zeaxanthin which are important antioxidants for protection of your eyes from macular degeneration and age-related cataracts.

Sodium
Spinach does have more sodium compared to lettuce (79mg vs 28 mg). So, people with uncontrollably high blood pressure might want to take this into consideration while making dietary changes.

Conclusion
After comparing all the nutrients between Spinach & Lettuce, it seems Spinach wins the battle but adding both to your diet is a better idea rather than ruling out another completely.

Caution:
Absorption of iron from spinach is obstructed due to the presence of oxalates in it. So, if you are having spinach for increasing your iron be sure to add vitamin C to it, as vitamin C enhances the absorption of iron from spinach.

Excellent sources of vitamin C: broccoli, brussel sprouts, cauliflower, kale, lemon juice, orange, papaya, parsley and strawberries.

Be wise in your decision of food intake. Make sure you are getting all the nutrients from the food you are eating!!! If you have any questions / suggestions, please feel free to ask / share it on the comment section of this article!!!

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