Comparison of Leafy Greens and Reds commonly used in Salads

Lettuce Type Leaf Shape and Size Leaf Texture Color Flavor Nutritional Value
Coral Frilly, ruffled leaves Crisp and tender Green to red Mild with a slightly peppery note Good source of vitamins A and K, low in calories
Oak Jagged, oak leaf shape Crisp and tender Green to red Mild and slightly nutty Rich in vitamin A, vitamin C, and fiber
Batavia Semi-crisp, wavy leaves Crisp and tender Green to red Mild, slightly sweet Good source of vitamins A and C, low in calories
Butter Smooth, round or oval leaves Soft and tender Pale green to yellow Mild and buttery Rich in vitamins A and K, lower in fiber
Cos (Romaine) Long, upright leaves Crisp and crunchy Green Crisp and slightly bitter High in vitamin K, vitamin A, and folate, with a good amount of fiber
Radicchio Round, compact heads Crisp and bitter Deep red to purple Bitter and slightly spicy Rich in antioxidants and vitamin K, adds a bold flavor to salads
Endive Elongated, curly leaves Crisp and slightly bitter Green or red Bitter with a hint of sweetness Low in calories, a good source of vitamins A and K
Chicory Tightly packed, elongated leaves Crisp and bitter Green or red Bitter and robust High in fiber, vitamin K, and antioxidants, known for its bold taste
Iceberg Round and tightly packed leaves Crisp and crunchy Pale green to white Mild and watery Low in calories, primarily provides water content, not as nutrient-dense as other lettuces
Bok Choy Smooth, spoon-shaped leaves Crisp and tender Green Mild, slightly peppery High in vitamins A and C, a good source of calcium
Buk Choy Upright, elongated leaves Crisp and tender Green Mild and slightly peppery Provides vitamins A, C, and K, as well as minerals like calcium and iron
Choi Sum Smooth, spoon-shaped leaves Tender and delicate Bright green Mild and slightly sweet Good source of vitamins A and C, particularly popular in Asian cuisine
Rocket (Arugula) Jagged, elongated leaves Peppery and crisp Dark green Peppery, slightly nutty Low in calories, high in vitamins A and K, adds a bold, peppery flavor to salads
Tuscan Kale Long, curly leaves Tough and robust Dark green Earthy, slightly bitter Extremely rich in vitamins A, C, and K, along with iron and fiber
Kale Curly or flat leaves Tough and fibrous Green or purple Earthy, slightly bitter Highly nutritious, rich in vitamins A, C, and K, and an excellent source of antioxidants

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