Kale is a cruciferous vegetable, which means that it’s more like broccoli or Brussels sprouts than it is like lettuce.Kale can be eaten in a variety of ways, ranging from soups and smoothies to salads.Lettuce is a leafy green vegetable, commonly used in salads or as a topping on sandwiches.They both work well with a variety of health plans and should be a regular part of a balanced diet.It’s like saying that Bob down the street and Bill Gates both have money in their bank accounts.If you had clicked on this article hoping to find a smug response to your friends who harp about the health benefits of kale and prove to them that it’s just fancy lettuce, I’m very sorry.Learn how to prep it for a salad, use it in a soup like our cozy Zuppa Toscana, or get decadent with Creamy Kale with Bacon. .
What is the Difference Between Kale and Lettuce
Simply put, we usually consume kale either raw, mixed in salads and smoothies or even cooked.However, we always consume lettuce raw, often mixing with salads and as sandwich toppings.Kale, just like cabbage and brussels sprouts, belongs to the Brassicaceae family of vegetables.A cup of cooked kale provides 3.6% of an adult’s daily needs for potassium which becomes beneficial in reducing the risk of cardiovascular disease and lowering high blood pressure.Moreover, like other green vegetables, kale possesses chlorophyll, which prevents the human body from absorbing heterocyclic amines, limiting the risk of cancer.Curly kale, on the other hand, takes a bright green colour.Lettuce is a leafy green vegetable that belongs to the daisy family of Asteraceae.Lettuce must be cultivated in low temperatures in order to delay the flowering process.By adding lettuce to your daily diet, you can absorb nutrients necessary to fight cancer, lower cholesterol levels, protect neurons, prevent inflammation, and control anxiety and insomnia.Butterhead lettuce contains loose and larger leaves with a sweet taste and a soft texture.Further, loose-leaf lettuce has broad and curly leaves, which are loose and come with a tender taste and a crispy texture.Kale and lettuce are leafy green vegetables that can be consumed raw.Moreover, we can add both these green vegetables to a range of food items, extending from salads to smoothies.They are two sources of food rich in nutrients vital for the maintenance of a healthy body.Kale is a type of hardy cabbage that produces erect stems with large leaves and no compact head while lettuce is a plant with large, green edible leaves.Most significantly, both kale and lettuce are two sources rich in vitamins and minerals which help your body to fight diseases. .
Facts for Kale Vs. Lettuce
All are very low-calorie, weighing in at under 28 calories in a cup, but are also low in protein, carbs, fiber and fat, offering only 1 to 4 percent of the daily value for these nutrients on a 2,000-calorie diet.Cooking kale does not significantly alter its calorie content or macronutrients, although it does raise its fiber from 2 to 5 percent of the DV for a serving, which is just 1/2 cup.In a cup, regular and scotch kale provide 32 and 42 percent of the daily value for vitamin A, an antioxidant that aids vision and immune function.Note that scotch kale does not contain vitamin K. The two lettuce types are also excellent sources of this nutrient, with 49 and 60 percent of the daily value.Calcium and magnesium support the health of your bones and teeth, while manganese is part of many of the body’s enzymes. .
The Top 14 Healthiest Greens for Your Salad
While slightly higher in calories than other greens, cooked kale provides about 14 percent of your daily requirement for calcium, which is essential for building and maintaining strong bones.“It's simple to prepare sauteed with some onions and garlic, amazing baked into ‘chips,’ and makes a great base for a salad.” For the salad, if you chop the kale into small pieces or allow it to sit in the dressing for a little bit before eating (or both), it becomes more tender, she explains. .
The Healthiest Types of Lettuce and Leafy Greens — Eat This Not That
To determine the most nutritious greens, we looked at a Centers for Disease Control report that ranked 47 "powerhouse fruits and vegetables" according to nutrient density.These powerhouse lettuce types had to meet two qualifications: they're the foods most strongly associated with reduced chronic disease risk and one 100-calorie serving had to contain 10% or more daily value of 17 qualifying nutrients.While great on burgers, this lettuce is mostly made up of water and should be reserved to add a signature crunch to dishes—never the star of the show.Cabbage is considered a type of lettuce, but it's also part of the cruciferous family, which contains potent compounds that have been linked to reducing the risk of cancer.While not necessarily the most nutritious, it's the perfect base for quinoa and cranberry salads, paired with shaved parmesan and champagne vinegar dressing, and layered with fresh citrus.They're a natural diuretic, have a higher calcium content than kale, and are loaded with iron and vitamin K. With their bitter taste profile, balance them out with neutral greens like spinach or romaine.A study published in the journal Nutrition Research compared the effectiveness of the prescription drug Cholestyramine to steamed collards.It's so packed with nutrients that even that one sprig can go a long way toward meeting your daily requirement for vitamin K.
Moreover, research suggests the summer-y aroma and flavor of chopped parsley may help control your appetite.A study in the journal Flavour found participants ate significantly less of a dish that smelled strongly of spice than a mildly scented version of the same food.The nutritional Clark Kent of the salad bar, this common and unsuspecting leafy green is ready to take its place among the superfoods for weight loss.Two generous cups of lettuce provide 100 percent of your daily vitamin K requirement for strong, healthy bones.Even more so than its cousin kale, the humble Romaine lettuce packs high levels of folic acid, a water-soluble form of Vitamin B that's proven to boost male fertility.A study published in the journal Fertility and Sterility found supplemental folic acid to significantly increase sperm counts.Chicory is a family of bitter greens, but its most well-known member is radicchio, the small red or purple leaf that comes in a head about the size of a softball.According to the United States Department of Agriculture, a 180-gram serving of boiled spinach provides 6.43 milligrams of iron, the muscle mineral—that's more than a 6-ounce hamburger patty!Recent research also suggests compounds in the leaf membranes called thylakoids may serve as a powerful appetite suppressant.A long-term study at Lund University in Sweden found that having a drink containing thylakoids before breakfast could significantly reduce hunger (by 95 percent!).Yes, the stuff they cut off and throw in the garbage before charging you an arm and a leg for "beet salad" is actually one of the best leafy greens.Researchers at the University of Leeds found that risk of cardiovascular disease was significantly lower for every 7 grams of fiber consumed.Recent research has shown that these leafy greens contain at least 13 different polyphenol antioxidants, including anthocyanins—anti-inflammatory compounds that could offer protection from type 2 diabetes.Rich sources of highly available calcium and iron, cruciferous vegetables like the cabbage have the powerful ability to "turn off" inflammation markers thought to promote heart disease.The healthy green is also the richest dietary source of PEITC (phenylethyl isothiocyanate), which research suggests can fight cancer.Results from an eight-week trial published in the American Journal of Clinical Nutrition suggest daily supplementation of 85 grams of raw watercress (that's about two cups) could reduce DNA damage linked to cancer by 17 percent. .
Kales are considered to be closer to wild cabbage than most of the many domesticated forms of Brassica oleracea.Kale originates from Northern Middle English cale (compare Scots kail) for various cabbages.Kale originated in the eastern Mediterranean and Asia Minor, where it was cultivated for food beginning by 2000 BCE at the latest. At the time, kale was widely grown in Croatia mostly because it was easy to grow and inexpensive, and could desalinate soil. For most of the twentieth century, kale was primarily used in the United States for decorative purposes; it became more popular as an edible vegetable in the 1990s due to its nutritional value.During World War II, the cultivation of kale (and other vegetables) in the U.K. was encouraged by the Dig for Victory campaign. The vegetable was easy to grow and provided important nutrients missing from a diet because of rationing.Kale is usually an annual plant grown from seed with a wide range of germination temperatures.Many varieties of kale and cabbage are grown mainly for ornamental leaves that are brilliant white, red, pink, lavender, blue or violet in the interior of the rosette.Raw kale is composed of 84% water, 9% carbohydrates, 4% protein, and 1% fat (table).In a 100 g (3+1⁄2 oz) serving, raw kale provides 207 kilojoules (49 kilocalories) of food energy and a large amount of vitamin K at 3.7 times the Daily Value (DV) (table).Kale is a good source (10–19% DV) of thiamin, riboflavin, pantothenic acid, vitamin E and several dietary minerals, including iron, calcium, magnesium, potassium, and phosphorus (see table "Kale, raw").Boiling kale decreases the level of glucosinate compounds, whereas steaming, microwaving or stir frying does not cause significant loss.In the Netherlands, a traditional winter dish called "boerenkoolstamppot" is a mix of curly kale and mashed potatoes, sometimes with fried bacon, and served with rookworst ("smoked sausage").In Italy, cavolo nero kale is an ingredient of the Tuscan soup ribollita.A traditional Portuguese soup, caldo verde, combines pureed potatoes, very finely sliced kale, olive oil and salt. Additional ingredients can include broth and sliced, cooked spicy sausage.In Scotland, kale provided such a base for a traditional diet that the word in some Scots dialects is synonymous with food.In Ireland, kale is mixed with mashed potatoes to make the traditional dish colcannon. In Cuthbertson's book Autumn in Kyle and the charm of Cunninghame, he states that Kilmaurs in East Ayrshire was famous for its kale, which was an important foodstuff.The locals agreed, but a gentle roasting on a shovel over a coal fire ensured that the seeds never germinated.
Kale-Romaine Caesar Salad Recipe
Caesar salad, done right, is a bowl full of contrasts: cool, watery leaves against dry, crunchy croutons; sharp lemon against rich cheese, and biting garlic against soothing egg. .
10 Health Benefits of Kale
Kale is a popular vegetable and a member of the cabbage family.It is a cruciferous vegetable like cabbage, broccoli, cauliflower, collard greens and Brussels sprouts.Given its incredibly low calorie content, kale is among the most nutrient-dense foods in existence.Eating more kale is a great way to dramatically increase the total nutrient content of your diet. .
Different Kinds of Lettuces and Greens
Lettuce, a type of leafy green, is one of the most commonly eaten veggies in the United States.Leafy greens can be either dark or light in color and include types such as spinach, romaine, kale, escarole, and endive.Greens supply lutein, which contributes to good vision and may help protect your eyes from macular degeneration, and they provide vitamin K, which plays a role in blood clotting and bone health.For a mild flavor and delicate green color try mâche, Boston or Bibb lettuce.For example, baby spinach leaves add a nice flavor and color when folded into an omelet. .