Leafy greens nutritional value comparison

Eat Even Healthier: Rotate Your Greens

You’re feeling pretty good about your leafy-greens intake; you throw a big bunch of kale in your morning smoothie and have a big baby-kale salad for dinner. While you get a thumbs-up for fitting greens into your diet twice a day, kale — while a superfood — isn’t the only green in the garden. Just as you should try to eat a variety of veggies, fruits, and whole grains, you should also widen your leafy-green horizon.

One way to do that is to rotate your greens. Instead of always putting spinach in your blender, throw in some kale or try beet greens. Romaine is great on a sandwich, but mix things up by trying arugula. And instead of always chomping on iceberg lettuce for dinner salad, enjoy baby kale or spinach on your sandwich or salad. Aside from beating taste-bud boredom (which is always a plus) you’ll also be increasing the variety of vitamins and minerals you get each day. Take a glance at the nutritional comparison below to see which greens offer what.

1 cup Calories Fibre (g) Vitamin A (IU) Iron (mg) Potassium (mg) Folate (mcg)
Your RDI (to compare) Around 2,000 25-30 2,333 18 4,200 400
Arugula 4 0 474 0.2 73.8 19.4
Beet Greens 8 1 2,404 1 290 5.7
Bibb Lettuce 7 1 1,822 0.7 131 40.1
Green-Leaf Lettuce 5 0 2,665 0.3 69.8 13.7
Iceberg Lettuce 10 1 361 0.3 102 21
Kale 33 1 10,302 1.1 299 19.4
Mesclun/Spring Mix 5 1 1,200 1.8 160 53
Red-Leaf Lettuce 4 0 2,098 0.3 52.4 10.1
Romaine 8 1 4,094 0.5 116 64
Spinach 7 0.7 2,813 0.8 167 58.2

Jenny Sugar

Egg nutrition

Chock-full of protein, eggs are a quick and easy way to get protein any time of the day. From omelettes in the morning to quiche at night, you may be shying away from the yolks to save calories and cholesterol. The yolk may contain all the fat, but it also contains most of the vitamins and nutrients. Take a look at the comparison below to see what you may be missing when you hold the yolks.

 

 

1 EGG WHITE 1 EGG YOLK
Calories 16 54
Total fat (g) 0 5
Saturated fat (g) 0 2
Cholesterol (mg) 0 210
Sodium (mg) 55 8
Carbs (g) 0 1
Fibre (g) 0 0
Sugars (g) 0 0
Protein (g) 4 3
Vitamin A (IU) 0 245
Vitamin B12 (mcg) 0 0.3
Vitamin D (IU) 0 18.2
Calcium (mg) 2.3 21.9
Folate (mcg) 1.3 24.8
Potassium (g) 53.8 18.5
Selenium (mcg) 6.6 9.5
Omega-3s (mg) 0 38.8

The yolks are where it’s at if you’re looking to up your intake of vitamins A, B12, and D, as well as your daily calcium, folate, and omega-3s. If it’s cholesterol you’re worried about, the recommended limit is about 300 mg a day. That means you could enjoy an egg a day if you wanted to, but it’s important to be mindful about how much meat, cheese, and other dairy products you eat during the rest of the day.

Jenny Sugar