Romaine also wins hands-down in the two super beneficial carotenoids, lutein and zeaxanthin, so to maintain a healthy eyesight then Romaine is the right choice. That said, if you were to count kale as a lettuce and not a cabbage, then it would be king. By way of explanation, I have included kale in the chart below for two reasons. Firstly, it nicely demonstrates the difference between the Top 20 and Top 40 Superfoods, and secondly, even though kale is technically a cabbage, I personally interchange the two in salads and neither my family or friends rarely spot the difference
A rich source of: vitamin K, vitamin A, manganese, calcium, vitamin B6, copperr, vitamin C.
Lettuce, average, raw
| Energy (kcal) | 11 |
| Energy (kJ) | 48 |
| Water (g) | 96.1 |
| Starch (g) | 0 |
| Total sugars (g) | 1.4 |
| Glucose (g) | 0.6 |
| Galactose (g) | 0 |
| Fructose (g) | 0.8 |
| Sucrose (g) | 0 |
| Maltose (g) | 0 |
| Lactose (g) | 0 |
| Protein (g) | 1.2 |
| Protein (g)/100kcal | 10.9 |
| Protein % of calories | 43.6 |
| Carbohydrate (g) | 1.4 |
| Carbohydrate (g)/100kcal | 12.7 |
| Carb % of calories | 50.9 |
| Fat (g) | 0.1 |
| Fat (g)/100kcal | 0.9 |
| Fat % of calories | 8.2 |
| Satd FA /100g fd (g) | 0 |
| Mono FA /100g food (g) | 0 |
| Poly FA /100g food (g) | 0.1 |
| Trans FAs /100g food (g) | 0 |
| Sodium (mg) | 340 |
| Potassium (mg) | 230 |
| Calcium (mg) | 41 |
| Magnesium (mg) | 14 |
| Phosphorus (mg) | 57 |
| Iron (mg) | 1 |
| Copper (mg) | 0.1 |
| Zinc (mg) | 0.3 |
| Chloride (mg) | 570 |
| Manganese (mg) | 0.2 |
| Selenium (µg) | 1 |
| Iodine (µg) | 4 |
| Vitamin D (µg) | 0 |
| Vitamin E (mg) | 1.4 |
| Thiamin (mg) | 0.1 |
| Riboflavin (mg) | 0 |
| Niacin (mg) | 1 |
| Tryptophan/60 (mg) | 0.6 |
| Niacin equivalent (mg) | 1.6 |
| Vitamin B6 (mg) | 0.1 |
| Vitamin B12 (µg) | 0 |
| Folate (µg) | 22 |
| Pantothenate (mg) | 0.2 |
| Biotin (µg) | 2.7 |
| Vitamin C (mg) | 5 |
| Alcohol (g) | 0 |
| NSP (g) Non-starch polysaccharide | 1.3 |
| AOAC fibre (g) | 1.5 |
| Cholesterol (mg) | 0 |
| Retinol (µg) | 0 |
| Carotene (µg) | 380 |
| Retinol Equivalent (µg) | 63 |