![]() **Costs were determined based on comparable organic produce during a grocery store trip on September 10, 2012. Cost per 100 g edible portion was determined from estimated refuse Canadian Nutrient File (2010): looseleaf lettuce = 36% refuse romaine = 6% refuse spring mix (mesclun) = 0% refuse. *Mesclun, also known as spring mix, is a blend of baby leaves including romaine, chard, mizuna, arugula, frisée and radicchio. NOTE: 100 g is approximately 1.5 cups of lettuce, shredded. Nutrition information from the Canadian Nutrient File: “lettuce, looseleaf, raw”, “lettuce, cos or romaine, raw” and “lettuce, spring mix (mesclun)”. ![]() coli! Lettuces tend to rank pretty high when it comes to pesticides too, so buy organic when you can. We think you DO win friends with salad but always wash your salad greens, because you don’t win friends with E. red leaf and bibb (tie – too close to call!) However, romaine tends to have more nutrients than its cousin. ![]() Iceberg is about 13 calories per serving while romaine is about 15 calories. Both iceberg lettuce and romaine lettuce contain vital nutrients that help us live our best lives. If we had to give you a hierarchy of salad green superiority (among those most often consumed), it would look something like this:ĥ. Nutrition Benefits We adore lettuce for its health benefits and adaptability in salad recipes. We elected to go with our top three non-spinach greens in the showdown to allow for a fair fight. We did look at other lettuces as well, including iceberg, red leaf and Boston (bibb) lettuce. It had top marks for fibre, vitamin C and folate, as well as crushed the competition in nutrient-density-per-dollar. One of those hidden-in-plain-sight nutritional gems, we’ll think a little differently of romaine from now on! While this may have seemed like a foregone conclusion at the beginning of our investigation, we too-quickly judged a lettuce by its colour or lack thereof admittedly, despite its light green shade and fatty salad dressing-leanings, romaine surprised us. The only downfall for the mesclun is the significant price difference, though no prep and no waste are great assets too! No Baloney’s results? Based on nutrient density, we have to give the win to mesclun (spring mix) – highest for nearly every nutrient, likely due to the fact it’s a lettuce blend where you get the best of several varieties. Most people don’t give lettuce much thought when it comes to nutrients, they focus on what’s topping the salad instead BUT lettuces provide more than just water and fibre! Who will take this round: stalwart looseleaf green lettuce, bad reputation Caesar-associated romaine, or fancy mesclun (spring mix)?Ī special thanks to Kirsten Solli-Nowlan for this outstanding Food Fight! request! Looseleaf ![]() Although Popeye remains tops, we live in a world with infinite salad possibilities – so how do other lettuce varieties stack up? When it comes to salad fixin’s and nutritional quality, it is widely known that spinach is the king of greens… and iceberg lettuce is, well, kind of the court jester. ![]()
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