Iceberg vs. Romaine lettuce

Is iceberg lettuce really that bad?

We often read about how little nutrition is found in iceberg lettuce, but is this really true? Well, compared with Romaine, the answer is a definite Yes. Romaine lettuce provides over 17 times the Vitamin A and beta Carotene found in iceberg, nearly 5 times as much Folate, over 4 times as much Vitamin K and Selenium, and 2.4 times as much Iron.

The following table shows, in descending order of difference, amounts of the various nutrients found in 100 grams (about 3 1/2 ounces) of each lettuce type. For example, iceberg lettuce has 299 mcg of beta Carotene, while Romaine has 5,226 mcg -a whopping 17.5 times as much!

So is iceberg lettuce essentially devoid of nutrition? That's going a bit far, as a 100 gram serving (about 3 1/2 ounces) of iceberg does provide, for example, 24% of the recommended daily intake of vitamin K. Just keep in mind that same serving of Romaine gives you 128% -more than four times as much.