Spinach and lettuce are nutritionally different. spinach has twice as much potassium, protein, calcium, iron, niacin and vitamins A, C, B, C and B-12 as any other leaf vegetable. Spinach also contains more fiber and minerals including magnesium, phosphorus and potassium than any of the four lettuce types.
Basic Nutrition
The leaf lettuce has 5 calories, 0.49 grams protein and 0.05 grams of total fat, according to the United States Department of Agriculture Nutrient Database. The spinach has 7 calories, 0.86 grams of protein and 0.12 grams of fat. Lettuce has 0.5 grams of dietary fiber compared to 0.7 grams in spinach.
People can use raw spinach as a lettuce alternative, and it has a much better nutritional profile. In comparison with iceberg lettuce, it has the following amounts of nutrients: 469 mcg of vitamin A (19 times as much as iceberg lettuce) 79 mg of magnesium (11 times as much)
Spinach is another popular substitute for lettuce and is a versatile plant to have in the garden. Baby spinach leaves are best for raw salads or sandwiches due to the oxalic acid contained in the plant.
When you look at their nutritional makeup, kale has more calcium, vitamin K, and twice as much vitamin C as spinach, she explains. Spinach, however, has more iron, magnesium, potassium, zinc, folate, and vitamins A and E. “Both are highly nutritious choices overall though,” she tells me.
When eaten in moderation, spinach helps in reducing the risks of high blood sugar, high blood pressure, and cancer. Although it is safe for most people to eat a bowl of spinach per day, you should be careful to eat it in moderation. Spinach is a dark leafy green crop with an impressive nutrient profile.
LEMONS. Often touted as the world's healthiest food, lemons have strong anti-inflammatory qualities and can help to inhibit the growth of cancer cells. They also have just as much Vitamin C as oranges. EASY EATING TIP: Add a slice of lemon to your tea or water bottle to get healthy and hydrated at the same time.
But don't underestimate the power of watercress in your diet. It's more nutrient-rich than romaine and leaf lettuce; just 1 cup fulfills almost three-quarters of your daily value of vitamin K, and is a good source of vitamin C — 16 percent of your daily requirement — according to the USDA.
WINNER: Spinach. It's a close call — both are super low in calories and packed with nutrients. Spinach contains slightly more phytonutrients, antioxidants, B vitamins, potassium, calcium and iron.
What's bad about spinach? If you eat spinach every day in excessive amounts (more than a bowl) there can be adverse health effects. Most commonly these include gas, bloating and cramps due to its high fiber content. Eating too much spinach can also interfere with the body's ability to absorb nutrients.
Spinach is linked to numerous health benefits that improve your eyesight, cancer prevention and regulate blood sugar. This is the actual reason why this leafy green is considered a superfood.
While incorporating spinach into raw and cooked dishes can help maximize its health benefits, some research shows that not cooking the greens preserves its lutein content. So, it's important to consume spinach raw for maximum lutein intake.
The good news is that eaten in moderation spinach provides nothing but positive health benefits. Although it's difficult to find authoritative limits for spinach consumption on a daily or weekly basis, MedicineNet confirms that a bowl a day, a moderate amount, is safe for most people.
How much of spinach is too much? The recommended serving size for spinach is about 1 cup of raw spinach or 1/2 cup of cooked spinach. However, the amount of spinach that is considered “too much” can vary depending on factors such as individual tolerance, underlying health conditions, and medication use.
All vegetables are healthy, but some pack an extra-strong boost of nutrients. This includes broccoli, kale, and spinach as well as carrots, bell peppers, and beets.
Dr. Rangan Chatterjee, the author of “The Four Pillar Plan” and a correspondent on the BBC program “Doctor in the House,” says there is only one vegetable people really need to eat — broccoli. “Broccoli is a lifesaver,” he wrote in a recent article for The Daily Mail.
For example, spinach contains more iron than broccoli, but broccoli is a better source of vitamin C. In any case, both spinach and broccoli are great additions to your diet and give you several options to enjoy varied, tasty, and healthy dishes.
Lemons: In a 2014 study looking at the most nutrient-dense fruit, lemons came out on top with 17 nutrients. So you can feel good about a squeeze of lemon or lemon zest on your food. Blueberries: Blueberries contain anthocyanins, which are the special pigments that give them their rich color.
It can be said that between the two vegetables, spinach is said to be healthier than broccoli as it has high water content, a lesser amount of sugars and is richer in protein, magnesium, Vitamin E, manganese and potassium as compared to broccoli.