Lettuce

Lettuce

Types

There are four main types of lettuce and under each ty= pe there are different varieties.

	Butterhead (includes = Boston and Bibb)= Loose heads, grassy green leaves, butter texture, mild flavor. Good examp= les are Boston lettuce, which looks like a blooming rose, and Bibb lettuce th= at has a small cup-shaped appearance.
	= Crisphead The least nutritious of the salad greens, this pale green lettuce takes on the cabbage appearance with its leaves more tightly packed together. An example is the Iceberg lettuce. It’s known for the crispy texture a= nd very mild flavor.
	= Looseleaf This variety doesn’t grow to form lettuce heads, but is instead the leaves are joined at the stem. Good examples of this variety include: oak leaf, red leaf, and green leaf.
	Romaine or Cos= This lettuce has gained tremendous popularity in the past decade as the k= ey ingredient in Caesar salads. It has a loaf-like shape with darker outer leaves. It’s strong taste and crispy texture has been favored by th= ose who like Iceberg lettuce.

Varieties

	= Arugula (rocket or roquette) This variety used to be hard find, but can now be found at many supermark= ets. This variety is characterized by small, flat leaves with long stems, quite similar looking to dandelion leaves, and a peppery taste. This lettuce is usually paired with other varieties to balance out the taste.<= /span>
	Belgian endive or Fre= nch endive This leaf is a family member of chicory and escarole, with tightly packed leaves and bullet-like shape. Creamy yellow or white in color, slightly bitter in taste, but crisp in texture.
	Chicory or curly endi= ve This leaf is slightly bitter, with darker outer leaves and paler or even yellow leaves towards the center. The leaves itself are ragged edged on l= ong thin stems.
	Escarole Another member of the chicory family, this lettuce has broad wavy leaves = and a milder taste than chicory.
	= Mâche or lamb’s lettuce or field salad<= span style=3D'color:black'> With a fingerlike shape, velvety feel, and mild taste, this variety is usually sold bunched together with its roots, at an expensive price due to its delicate and perishable nature.
	= Raddicchio This variety looks like red cabbage, but it’s actually a chicory fa= mily member. This leaf is typically used for an accent in salads because of its steep cost as most radicchio lettuce arrives from Italy.

Lettuce, green leaf, raw

Refuse: 36% = (Outer leaves, core and trimmings)
Scientific Name: Lactuca sativa
NDB No: 11253 (Nutrient values and weights are for edible portion)

Nutrie= nt	Units =	Value = per 100 grams	Number= of Data Points	Std. Error	1 cup = shredded ------- 36g	1 head= ------- 360g	1 leaf= inner ------- 4.8g	1 leaf= outer ------- 24g
Proxim= ates
Water	g	95.07	8	0.207	34.23	342.25	4.56	22.82
Energy	kcal	15	0	0	5	54	1	4
Energy	kj	61	0	0	22	220	3	15
Protein	g	1.36	8	0.059	0.49	4.90	0.07	0.33
Total lipid (fat)	g	0.15	8	0.015	0.05	0.54	0.01	0.04
Ash	g	0.62	8	0.044	0.22	2.23	0.03	0.15
Carbohydrate, by difference	g	2.79	0	0	1.00	10.04	0.13	0.67
Fiber, total dietary	g	1.3	4	0.019	0.5	4.7	0.1	0.3
Sugars, total	g	0.78	4	0.04	0.28	2.81	0.04	0.19
Sucrose	g	0.00	4	0	0.00	0.00	0.00	0.00
Glucose (dextrose)	g	0.36	4	0.024	0.13	1.30	0.02	0.09
Fructose	g	0.43	4	0.029	0.15	1.55	0.02	0.10
Lactose	g	0.00	4	0	0.00	0.00	0.00	0.00
Maltose	g	0.00	4	0	0.00	0.00	0.00	0.00
Galactose	g	0.00	4	0	0.00	0.00	0.00	0.00
Starch	g	0.00	4	0	0.00	0.00	0.00	0.00
Minera= ls
Calcium, Ca	mg	36	8	2.118	13	130	2	9
Iron, Fe	mg	0.86	8	0.118	0.31	3.10	0.04	0.21
Magnesium, Mg	mg	13	8	1.313	5	47	1	3
Phosphorus, P	mg	29	8	2.492	10	104	1	7
Potassium, K	mg	194	8	10.367	70	698	9	47
Sodium, Na	mg	28	8	4.917	10	101	1	7
Zinc, Zn	mg	0.18	8	0.012	0.06	0.65	0.01	0.04
Copper, Cu	mg	0.029	8	0.004	0.010	0.104	0.001	0.007
Manganese, Mn	mg	0.250	8	0.024	0.090	0.900	0.012	0.060
Selenium, Se	mcg	0.6	8	0.145	0.2	2.2	0.0	0.1
Vitami= ns
Vitamin C, total ascorbic acid	mg	18.0	0	0	6.5	64.8	0.9	4.3
Thiamin	mg	0.070	8	0.003	0.025	0.252	0.003	0.017
Riboflavin	mg	0.080	8	0.003	0.029	0.288	0.004	0.019
Niacin	mg	0.375	8	0.031	0.135	1.350	0.018	0.090
Pantothenic acid	mg	0.134	8	0.005	0.048	0.482	0.006	0.032
Vitamin B-6	mg	0.090	8	0.016	0.032	0.324	0.004	0.022
Folate, total	mcg	38	8	2.194	14	137	2	9
Folic acid	mcg	0	0	0	0	0	0	0
Folate, food	mcg	38	8	2.194	14	137	2	9
Folate, DFE	mcg_DFE	38	0	0	14	137	2	9
Vitamin B-12	mcg	0.00	0	0	0.00	0.00	0.00	0.00
Vitamin B-12, added	mcg	0.00	0	0	0.00	0.00	0.00	0.00
Vitamin A, IU	IU	7405	0	0	2666	26658	355	1777
Vitamin A, RAE	mcg_RAE	370	0	0	133	1332	18	89
Retinol	mcg	0	0	0	0	0	0	0
Vitamin E (alpha-tocopherol)	mg	0.29	4	0.025	0.10	1.04	0.01	0.07
Vitamin E, added	mg	0.00	0	0	0.00	0.00	0.00	0.00
Tocopherol, beta	mg	0.00	4	0	0.00	0.00	0.00	0.00
Tocopherol, gamma	mg	0.37	4	0.025	0.13	1.33	0.02	0.09
Tocopherol, delta	mg	0.01	4	0.005	0.00	0.04	0.00	0.00
Vitamin K (phylloquinone)	mcg	173.6	8	15.774	62.5	625.0	8.3	41.7
Lipids=
Fatty acids, total saturated	g	0.020	0	0	0.007	0.072	0.001	0.005
4:0	g	0.000	0	0	0.000	0.000	0.000	0.000
6:0	g	0.000	0	0	0.000	0.000	0.000	0.000
8:0	g	0.000	0	0	0.000	0.000	0.000	0.000
10:0	g	0.000	0	0	0.000	0.000	0.000	0.000
12:0	g	0.000	0	0	0.000	0.000	0.000	0.000
14:0	g	0.000	0	0	0.000	0.000	0.000	0.000
16:0	g	0.018	0	0	0.006	0.065	0.001	0.004
18:0	g	0.002	0	0	0.001	0.007	0.000	0.000
Fatty acids, total monounsaturated	g	0.006	0	0	0.002	0.022	0.000	0.001
16:1 undifferentiated	g	0.002	0	0	0.001	0.007	0.000	0.000
18:1 undifferentiated	g	0.005	0	0	0.002	0.018	0.000	0.001
20:1	g	0.000	0	0	0.000	0.000	0.000	0.000
22:1 undifferentiated	g	0.000	0	0	0.000	0.000	0.000	0.000
Fatty acids, total polyunsaturated	g	0.082	0	0	0.030	0.295	0.004	0.020
18:2 undifferentiated	g	0.024	0	0	0.009	0.086	0.001	0.006
18:3 undifferentiated	g	0.058	0	0	0.021	0.209	0.003	0.014
18:4	g	0.000	0	0	0.000	0.000	0.000	0.000
20:4 undifferentiated	g	0.000	0	0	0.000	0.000	0.000	0.000
20:5 n-3	g	0.000	0	0	0.000	0.000	0.000	0.000
22:5 n-3	g	0.000	0	0	0.000	0.000	0.000	0.000
22:6 n-3	g	0.000	0	0	0.000	0.000	0.000	0.000
Cholesterol	mg	0	0	0	0	0	0	0
Phytosterols	mg	38	0	0	14	137	2	9
Amino = acids
Tryptophan	g	0.009	0	0	0.003	0.032	0.000	0.002
Threonine	g	0.059	0	0	0.021	0.212	0.003	0.014
Isoleucine	g	0.084	0	0	0.030	0.302	0.004	0.020
Leucine	g	0.079	0	0	0.028	0.284	0.004	0.019
Lysine	g	0.084	0	0	0.030	0.302	0.004	0.020
Methionine	g	0.016	0	0	0.006	0.058	0.001	0.004
Cystine	g	0.016	0	0	0.006	0.058	0.001	0.004
Phenylalanine	g	0.055	0	0	0.020	0.198	0.003	0.013
Tyrosine	g	0.032	0	0	0.012	0.115	0.002	0.008
Valine	g	0.070	0	0	0.025	0.252	0.003	0.017
Arginine	g	0.071	0	0	0.026	0.256	0.003	0.017
Histidine	g	0.022	0	0	0.008	0.079	0.001	0.005
Alanine	g	0.056	0	0	0.020	0.202	0.003	0.013
Aspartic acid	g	0.142	0	0	0.051	0.511	0.007	0.034
Glutamic acid	g	0.182	0	0	0.066	0.655	0.009	0.044
Glycine	g	0.057	0	0	0.021	0.205	0.003	0.014
Proline	g	0.048	0	0	0.017	0.173	0.002	0.012
Serine	g	0.039	0	0	0.014	0.140	0.002	0.009
Other<= /b>
Alcohol, ethyl	g	0.0	0	0	0.0	0.0	0.0	0.0
Caffeine	mg	0	0	0	0	0	0	0
Theobromine	mg	0	0	0	0	0	0	0
Carotene, beta	mcg	4443	6	418.138	1599	15995	213	1066
Carotene, alpha	mcg	0	6	0	0	0	0	0
Cryptoxanthin, beta	mcg	0	6	0	0	0	0	0
Lycopene	mcg	0	6	0	0	0	0	0
Lutein + zeaxanthin	mcg	1730	2	0	623	6228	83	415

USDA National Nutrient Database for Standard Reference, Release 18 (2005)

Lettuce, red leaf, raw

Refuse: 20% = (Core and damaged outer leaves)
Scientific Name:
NDB No: 11257 (Nutrient values and weights are for edible portion)

Nutrie= nt	Units =	Value = per 100 grams	Number= of Data Points	Std. Error	1.00 X= 1 leaf outer ------- 17g	1.00 X= 1 leaf inner ------- 2.6g	1.00 X= 1 cup shredded ------- 28g	1.00 X= 1 head ------- 309g
Proxim= ates
Water	g	95.64	8	0.17	16.26	2.49	26.78	295.53
Energy	kcal	16	0	0	3	0	4	49
Energy	kj	68	0	0	12	2	19	210
Protein	g	1.33	8	0.026	0.23	0.03	0.37	4.11
Total lipid (fat)	g	0.22	8	0.033	0.04	0.01	0.06	0.68
Ash	g	0.55	8	0.025	0.09	0.01	0.15	1.70
Carbohydrate, by difference	g	2.26	0	0	0.38	0.06	0.63	6.98
Fiber, total dietary	g	0.9	4	0.253	0.2	0.0	0.3	2.8
Sugars, total	g	0.48	4	0.054	0.08	0.01	0.13	1.48
Sucrose	g	0.00	4	0	0.00	0.00	0.00	0.00
Glucose (dextrose)	g	0.20	4	0.026	0.03	0.01	0.06	0.62
Fructose	g	0.28	4	0.029	0.05	0.01	0.08	0.87
Lactose	g	0.00	4	0	0.00	0.00	0.00	0.00
Maltose	g	0.00	4	0	0.00	0.00	0.00	0.00
Galactose	g	0.00	4	0	0.00	0.00	0.00	0.00
Starch	g	0.00	4	0	0.00	0.00	0.00	0.00
Minera= ls
Calcium, Ca	mg	33	8	2.597	6	1	9	102
Iron, Fe	mg	1.20	8	0.306	0.20	0.03	0.34	3.71
Magnesium, Mg	mg	12	8	1.065	2	0	3	37
Phosphorus, P	mg	28	8	2.657	5	1	8	87
Potassium, K	mg	187	8	15.381	32	5	52	578
Sodium, Na	mg	25	8	3.557	4	1	7	77
Zinc, Zn	mg	0.20	8	0.02	0.03	0.01	0.06	0.62
Copper, Cu	mg	0.028	8	0.004	0.005	0.001	0.008	0.087
Manganese, Mn	mg	0.203	8	0.019	0.035	0.005	0.057	0.627
Selenium, Se	mcg	1.5	4	0.905	0.3	0.0	0.4	4.6
Vitami= ns
Vitamin C, total ascorbic acid	mg	3.7	8	0.643	0.6	0.1	1.0	11.4
Thiamin	mg	0.064	8	0.003	0.011	0.002	0.018	0.198
Riboflavin	mg	0.077	8	0.002	0.013	0.002	0.022	0.238
Niacin	mg	0.321	8	0.009	0.055	0.008	0.090	0.992
Pantothenic acid	mg	0.144	8	0.008	0.024	0.004	0.040	0.445
Vitamin B-6	mg	0.100	8	0.019	0.017	0.003	0.028	0.309
Folate, total	mcg	36	8	2.09	6	1	10	111
Folate, food	mcg	36	8	2.09	6	1	10	111
Vitamin A, IU	IU	7492	6	0	1274	195	2098	23150
Vitamin A, RAE	mcg_RAE	375	6	0	64	10	105	1159
Vitamin E (alpha-tocopherol)	mg	0.15	4	0.055	0.03	0.00	0.04	0.46
Tocopherol, beta	mg	0.00	4	0	0.00	0.00	0.00	0.00
Tocopherol, gamma	mg	0.24	4	0.052	0.04	0.01	0.07	0.74
Tocopherol, delta	mg	0.00	4	0	0.00	0.00	0.00	0.00
Vitamin K (phylloquinone)	mcg	140.3	8	16.093	23.9	3.6	39.3	433.5
Other<= /b>
Carotene, beta	mcg	4495	6	536.758	764	117	1259	13890
Carotene, alpha	mcg	0	6	0	0	0	0	0
Cryptoxanthin, beta	mcg	0	6	0	0	0	0	0
Lycopene	mcg	0	6	0	0	0	0	0
Lutein + zeaxanthin	mcg	1724	2	0	293	45	483	5327

Lettuce, green leaf, raw

USDA National Nutrient Database for Standard Reference, Release 18 (2005)

Lettuce, red leaf, raw

USDA National Nutrient Database for S= tandard Reference, Release 18 (2005)