All green leafy vegetables are good sources of vitamins, minerals and phytonutrients, beneficial chemicals that afford antioxidant benefits. Lettuces are included in this nutritious grouping, but some types and varieties are more nutrient-rich than others. Iceberg and Romaine, two kinds commonly found in produce sections, vary widely in terms of nutrition.
Iceberg and Romaine
Four main types of lettuce exist, with many varieties within each type, according to the Centers for Disease Control and Prevention. Iceberg lettuce is a variety of Crisphead, the least nutritious lettuce type. Iceberg has a tightly packed head, a crisp texture and a mild flavor. It is one of the most commonly eaten lettuces in the United States and one of the cheapest. Romaine is another type of lettuce. It grows in a loaf shape, has darker outer leaves and a crisp texture like Iceberg. It is commonly used in Caesar salads.
Calories and Fiber
Both Iceberg and Romaine are low in calories. One cup of shredded lettuce supplies approximately 10 calories. Either supplies approximately 1 g of fiber, which is 4 percent of the dietary reference intake. The low calorie count makes Iceberg and Romaine lettuces ideal foods to eat when trying to lose weight, but that does not automatically make salad a low-calorie dish. Too often, salad dressings and other ingredients, such as shredded cheese and meat, negate the low-cal advantage of lettuce.
Vitamins and Minerals
Romaine lettuce has a higher vitamin and mineral content than Iceberg. A cup of Romaine contains approximately 10 times more vitamin A than Iceberg, supplying 70 percent of the daily recommended intake, according to the CDC. It contains more than 15 times more beta-carotene, a phytonutrient from which the body makes vitamin A. Romaine has more than eight times more vitamin C, four times more vitamin K, nearly twice as much B-6, nearly five times more folic acid and three times as much niacin and riboflavin. It also contains more than twice as much iron as Iceberg and nearly twice as much potassium.
Storage
When buying lettuce, choose it already packaged or put it in the plastic bags available in produce sections. To avoid cross-contamination, do not put it in a grocery bag with raw meat or poultry. Refrigerate lettuce as soon as you get home, but do not store near fast-ripening fruits, such as apples or peaches. They produce ethylene gas, which causes brown spots on lettuce leaves and promotes spoilage.
Preparation
When cutting lettuce, start with clean hands and a clean cutting surface. The Colorado State University Extension says soaking leaves for 10 minutes in a solution of 1/2 cup white vinegar to one cup of water, then rinsing, reduces bacteria, but may affect taste. Mix lettuce with other leafy greens, raw vegetables or fruit for a nutritious salad that can serve as a complete meal. Don't throw away wilting lettuce. Instead, add it to soup or use in stir fry dishes.
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