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.