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  6. Kale vs. Red leaf lettuce

Kale vs. Red leaf lettuce — In-Depth Nutrition Comparison

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Differences between Kale and Red leaf lettuce

  • Kale has more Vitamin K, Vitamin C, Vitamin A RAE, Copper, and Manganese, while Red leaf lettuce has more Folate.
  • Kale's daily need coverage for Vitamin K is 564% higher.
  • Red leaf lettuce contains 11 times less Vitamin C than Kale. Kale contains 41mg of Vitamin C, while Red leaf lettuce contains 3.7mg.

The food types used in this comparison are Kale, cooked, boiled, drained, without salt and Lettuce, red leaf, raw.

Infographic

Kale vs Red leaf lettuce infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Kale
Kale
7
:
2
Red leaf lettuce
Red leaf lettuce
Contains more Calcium +118.2%
Contains more Magnesium +50%
Contains more Potassium +21.9%
Contains more Zinc +20%
Contains more Copper +457.1%
Contains more Manganese +104.9%
Contains more Iron +33.3%
Contains more Selenium +66.7%
Equal in Phosphorus - 28
Equal in Sodium - 25
Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
Red leaf lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 45% 9% 12% 17% 4% 6% 10% 27% 9%
Contains more Calcium +118.2%
Contains more Magnesium +50%
Contains more Potassium +21.9%
Contains more Zinc +20%
Contains more Copper +457.1%
Contains more Manganese +104.9%
Contains more Iron +33.3%
Contains more Selenium +66.7%
Equal in Phosphorus - 28
Equal in Sodium - 25

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Kale
Kale
6
:
4
Red leaf lettuce
Red leaf lettuce
Contains more Vitamin A +81.8%
Contains more Vitamin E +466.7%
Contains more Vitamin C +1008.1%
Contains more Vitamin B3 +55.8%
Contains more Vitamin B6 +38%
Contains more Vitamin K +482.3%
Contains more Vitamin B1 +20.8%
Contains more Vitamin B5 +193.9%
Contains more Folate +176.9%
Equal in Vitamin B2 - 0.077
Kale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 818% 17% 0% 137% 14% 17% 10% 3% 32% 10% 0% 2043%
Red leaf lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 450% 3% 0% 13% 16% 18% 7% 9% 24% 27% 0% 351%
Contains more Vitamin A +81.8%
Contains more Vitamin E +466.7%
Contains more Vitamin C +1008.1%
Contains more Vitamin B3 +55.8%
Contains more Vitamin B6 +38%
Contains more Vitamin K +482.3%
Contains more Vitamin B1 +20.8%
Contains more Vitamin B5 +193.9%
Contains more Folate +176.9%
Equal in Vitamin B2 - 0.077

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kale
Kale
4
:
1
Red leaf lettuce
Red leaf lettuce
Contains more Protein +42.9%
Contains more Fats +81.8%
Contains more Carbs +149.1%
Contains more Other +58.2%
Equal in Water - 95.64
Kale
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
Red leaf lettuce
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 g
Contains more Protein +42.9%
Contains more Fats +81.8%
Contains more Carbs +149.1%
Contains more Other +58.2%
Equal in Water - 95.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kale
Kale
2
:
1
Red leaf lettuce
Red leaf lettuce
Contains more Monounsaturated Fat +500%
Contains more Polyunsaturated fat +168.1%
Contains less Saturated Fat -67.3%
Kale
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 g
Red leaf lettuce
18% 5% 77%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.072 g
Contains more Monounsaturated Fat +500%
Contains more Polyunsaturated fat +168.1%
Contains less Saturated Fat -67.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kale Red leaf lettuce
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Kale Red leaf lettuce Opinion
Net carbs 3.63g 1.36g Kale
Protein 1.9g 1.33g Kale
Fats 0.4g 0.22g Kale
Carbs 5.63g 2.26g Kale
Calories 28kcal 16kcal Kale
Fructose 0.28g Red leaf lettuce
Sugar 1.25g 0.48g Red leaf lettuce
Fiber 2g 0.9g Kale
Calcium 72mg 33mg Kale
Iron 0.9mg 1.2mg Red leaf lettuce
Magnesium 18mg 12mg Kale
Phosphorus 28mg 28mg
Potassium 228mg 187mg Kale
Sodium 23mg 25mg Kale
Zinc 0.24mg 0.2mg Kale
Copper 0.156mg 0.028mg Kale
Manganese 0.416mg 0.203mg Kale
Selenium 0.9µg 1.5µg Red leaf lettuce
Vitamin A 13621IU 7492IU Kale
Vitamin A RAE 681µg 375µg Kale
Vitamin E 0.85mg 0.15mg Kale
Vitamin C 41mg 3.7mg Kale
Vitamin B1 0.053mg 0.064mg Red leaf lettuce
Vitamin B2 0.07mg 0.077mg Red leaf lettuce
Vitamin B3 0.5mg 0.321mg Kale
Vitamin B5 0.049mg 0.144mg Red leaf lettuce
Vitamin B6 0.138mg 0.1mg Kale
Folate 13µg 36µg Red leaf lettuce
Vitamin K 817µg 140.3µg Kale
Tryptophan 0.023mg 0.022mg Kale
Threonine 0.085mg 0.048mg Kale
Isoleucine 0.114mg 0.038mg Kale
Leucine 0.133mg 0.07mg Kale
Lysine 0.114mg 0.045mg Kale
Methionine 0.018mg 0.016mg Kale
Phenylalanine 0.097mg 0.067mg Kale
Valine 0.104mg 0.048mg Kale
Histidine 0.04mg 0.019mg Kale
Saturated Fat 0.052g 0.017g Red leaf lettuce
Monounsaturated Fat 0.03g 0.005g Kale
Polyunsaturated fat 0.193g 0.072g Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kale Red leaf lettuce
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
258%
Kale
76%
Red leaf lettuce
Minerals Daily Need Coverage Score
22%
Kale
14%
Red leaf lettuce

Comparison summary

Which food is lower in Sugar?
Red leaf lettuce
Red leaf lettuce is lower in Sugar (difference - 0.77g)
Which food is lower in Saturated Fat?
Red leaf lettuce
Red leaf lettuce is lower in Saturated Fat (difference - 0.035g)
Which food contains less Sodium?
Kale
Kale contains less Sodium (difference - 2mg)
Which food is richer in minerals?
Kale
Kale is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/nutrients
  2. Red leaf lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168431/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.