Lettuce vs Spinach

2/20/2019

Today we’re comparing the leafy greens that are the main components of most salads and sandwich toppers - lettuce (specifically iceberg lettuce as it’s what most restaurants use in salads) and spinach. Eating leafy greens is always a good idea; but is one better than another? Let’s take a look at an ounce-per-ounce comparison of iceberg lettuce 🥗 versus spinach 🌱:

Calories 🥗4 🌱6
Carbs 🥗1 🌱1
Protein 🥗0.3g 🌱0.8g
Fat 🥗0g 🌱0.1g
Fiber 🥗0.3g 🌱0.6g
Calcium 🥗1% 🌱3%
Iron 🥗1% 🌱4%
Potassium 🥗1% 🌱4%
Vitamin A 🥗3% 🌱53%
Vitamin C 🥗1% 🌱13%
Magnesium 🥗0% 🌱6%
Lutein+Zeaxanthin (eye health) 🥗77.5mcg 🌱3,415mcg

The winner in this showdown is definitely spinach. It comes out ahead with double, triple, and even higher amounts of most nutrients. That’s not to say lettuce is a bad choice - it still has nutrients! But if you’re about to eat a big bowl of greens and you have the choice, go with spinach over iceberg lettuce to maximize your nutritional boost. Keep in mind that the darker the leafy green is, the better the nutrition will be. Another common variety of lettuce is “green leaf lettuce” and it ended up in the middle of the two, but it’s also slightly darker than iceberg.

SOURCES:
https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2476/2
https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2626/2

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Amanda is a mother of three (10, 7, and 5) and has been married for 14 years. My weight loss journey started July 17, 2008, one day after my daughter's first birthday. Tipping the scales at 235 pounds at 5'3, being an over weight, over tired, out of shape role model no longer appealed to me and I knew it was time for a change. Three pregnancies later, I had lost a total of 105 pounds. I had run 2 marathons and dozens of half marathons. Something was missing. I was thin, but I wasn't fit. I wasn't healthy. I could feel it in my insides. I was 136 pounds and a size 8. Something didn't add up. I got my certification in personal training, nutrition, weight management, and dove into supplementation and whole foods. 90 days later, I gained 10 pounds and lost two pants sizes (8 to a 4).

Continuing on this path, all of my clients wanted to know how I was doing it. I always dreamed of creating a business that truly added value to people and improved their health. My husband, Grant, and I decided it was time to take that leap.

December 9, 2016, Simply Prepped Meals was born. Based around the mission of providing whole food based nutrition to people's doorsteps, we set out to create a new idea that fast food didn't have to be expensive or bad for you. Six months later, we built our permanent location in Cynthiana, IN. Then, January 2, 2018, we entered into a partnership with the YMCA of Southern Indiana to continue spreading the word of meal prep and eating with purpose.

Amanda coaches individually as well as continues to drive their business. Any questions about personal coaching can be directed to her at [email protected]

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