Romaine Vs Iceberg Lettuce: What's The Difference?

What is romaine lettuce?

Romaine lettuce (Lactuca sativa var. longifolia, also called cos lettuce) has elongated heads with dark green leaves that grow upright from a central stem. The leaves have a prominent white-green central rib that's particularly crunchy and slightly bitter. Romaine heads are typically 8-12 inches long, with the outer leaves being looser and inner leaves more compact. The flavor is robust with mild bitterness and pronounced lettuce character. Romaine is the traditional lettuce for Caesar salad, where the structure holds up well to creamy dressing. It's also used in Greek salads, sandwiches, and as a substitute for taco shells (lettuce wraps). Romaine hearts (just the inner pale green portion) are popular as bagged convenience products. Nutritionally, romaine is dense in vitamin A, vitamin K, vitamin C, folate, and fiber.

What is iceberg lettuce?

Iceberg lettuce (Lactuca sativa var. capitata) has tight, round, compact heads similar to cabbage, with crisp pale green leaves. The heads are typically 5-7 inches in diameter and quite dense. The name 'iceberg' came from how the lettuce was traditionally shipped on ice from California to East Coast markets in the early 1900s. The flavor is mild and watery (the lettuce is about 96 percent water), with very crisp texture that gives a satisfying crunch. Iceberg is the lettuce used in classic American iceberg wedge salads (with blue cheese dressing), on burgers, in chopped salads, and in many fast-food applications. Despite criticism for its low nutritional content, iceberg has loyal fans for its crunch and mild flavor. Nutritionally, iceberg has less of most vitamins than darker lettuces, but it's not 'nutritionally worthless' as sometimes claimed.

How do romaine and iceberg compare?

Shape differs dramatically: romaine has elongated heads; iceberg has tight round heads. Color differs: romaine has dark green outer leaves; iceberg has pale green leaves. Texture differs: romaine is crunchy with sturdy ribs; iceberg is crisp and watery. Flavor differs: romaine has more pronounced lettuce flavor; iceberg is mild and nearly flavorless. Nutritional density differs significantly: romaine has roughly twice the vitamin A, vitamin K, folate, and fiber per serving compared to iceberg; vitamin C content is also higher. Water content differs: iceberg is 96 percent water; romaine is 95 percent water (the difference is meaningful nutritionally). Storage differs slightly: both last 1-2 weeks refrigerated; iceberg lasts slightly longer due to compact structure. Price is similar at $1-3 per head.

Which is healthier: romaine or iceberg?

Romaine is significantly more nutrient-dense than iceberg. Per cup, romaine has about 8,000 IU of vitamin A vs iceberg's 360 IU; 60 mcg of vitamin K vs iceberg's 17 mcg; 4 mg of vitamin C vs iceberg's 2 mg; and 64 mcg of folate vs iceberg's 31 mcg. Romaine also has more fiber and antioxidants. However, iceberg isn't 'unhealthy'; it provides hydration, some fiber, and small amounts of vitamins. The 'healthier' choice for general nutrition is romaine, but iceberg has its place: for satisfying crunch in BLT sandwiches, wedge salads, and burgers; for people who don't enjoy stronger lettuce flavors; and for refreshing crunch in summer dishes. Both work in salads and sandwiches.