Popeye Iceberg is fine, if you like crunchy water. But if you want to get the best nutritional bang for your buck, you can double your nutrients for no extra calories by switching to Romaine or other leaf lettuces. Romaine has twice the fiber, B vitamins, folic acid (a B vitamin that lowers heart disease and cancer risk and prevents birth defects), calcium, potassium and trace minerals as iceberg. It has 7 times the vitamin C and vitamin A.

If you want to do yourself an even bigger favor, switch to spinach salads. A salad made with two cups of spinach supplies half your day’s need for folic acid and vitamin C, all of your requirement for vitamin A, and more than 25% of your day’s need for vitamin E, magnesium, and potassium. An equal amount of iceberg doesn’t make a dent your day’s requirements. Photo credit: [martin] via Compfight