While iceberg lettuce is still the favorite salad green in the U.S., the rise of ready-to-eat packaged salad greens has contributed to increased romaine and spinach consumption. Both are more nutrient dense than than iceberg lettuce, which is mostly water. But what about spinach versus romaine? Is one healthier than the other? Spinach and romaine are both high in certain nutrients.
Vitamin A
Vitamin A is important for many body functions, including vision, growth and development, red blood cell production, and immunity. The recommended daily allowance, RDA, is 3000 IU for men and 2333 IU for women. Spinach has 2813 IU per cup and romaine has 4094 IU per cup.
Vitamin K
VItamin K is important for blood clotting and bone and cell growth. The the adequate intake, AI, for Vitamin K is 120mcg for men and 90mcg for women. Spinach has 145mcg per cup and romaine has 48mcg per cup.
Carotenoids
Carotenoids are naturally-occurring pigments made by plants. Beta carotene, lutein, and zeaxanthin are a few of the 600 known carotenoids. Diets high in carotenoid-rich fruits and vegetables are associated with reduced risk of cardiovascular disease and some cancers. Lutein and zeaxanthin in particular are associated with eye health. There is no RDA for beta-carotene, lutein, or zeaxanthin, though studies show that 6mg of lutein and zeaxanthin might be needed for beneficial effects. Spinach has 1688mcg of beta carotene and 3659mcg of lutein and zeaxanthin per cup. Romaine has 2456mcg of beta carotene and 1087mcg of lutein and zeaxanthin per cup.
Potassium
Potassium is an essential dietary mineral. It acts as an electrolyte, meaning it's capable of conducting electricity. Normal body functions, including regular heart beats and proper body hydration, depend on regulation of potassium concentrations both inside and outside of cells. The AI for potassium is 4700mg per day for both men and women. Spinach has 167mg per cup and romaine has 116mg per cup. As a comparison, a medium banana has 422mg.
References
- Agricultural Marketing Resource Center
- Oregon State University Linus Pauling Institute: Carotenoids
- USDA National Nutrient Database for Standard Reference
- Oregon State University Linus Pauling Institute: Vitamin A
- Oregon State University Linus Pauling Institute: Vitamin K
- Oregon State University Linus Pauling Institute: Potassium
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