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  6. Kale raw vs. Lettuce, iceberg (includes crisphead types), raw

Kale raw vs. Lettuce, iceberg (includes crisphead types), raw — In-Depth Nutrition Comparison

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A recap on differences between kale raw and lettuce, iceberg (includes crisphead types), raw

  • Lettuce, iceberg (includes crisphead types), raw has less vitamin K, vitamin A, copper, vitamin C, folate, manganese, vitamin B6, iron, calcium, and potassium.
  • Kale raw covers your daily vitamin K needs 567% more than lettuce, iceberg (includes crisphead types), raw.
  • Lettuce, iceberg (includes crisphead types), raw contains 60 times less copper than kale raw. Kale raw contains 1.499mg of copper, while lettuce, iceberg (includes crisphead types), raw contains 0.025mg.

Food varieties used in this article are Kale, raw and Lettuce, iceberg (includes crisphead types), raw.

Infographic

Kale raw vs Lettuce, iceberg (includes crisphead types), raw infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 45% 43% 55% 500% 15% 39% 5% 86% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 5.4% 12% 15% 8.3% 4.1% 8.6% 1.3% 16% 0.55%
Contains more MagnesiumMagnesium +571.4%
Contains more CalciumCalcium +733.3%
Contains more PotassiumPotassium +248.2%
Contains more IronIron +258.5%
Contains more CopperCopper +5896%
Contains more ZincZinc +273.3%
Contains more PhosphorusPhosphorus +360%
Contains more ManganeseManganese +427.2%
Contains more SeleniumSelenium +800%
Contains less SodiumSodium -73.7%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 400% 167% 31% 0% 28% 30% 19% 5.5% 63% 0% 1762% 106% 0.44%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 9.3% 8.3% 3.6% 0% 10% 5.8% 2.3% 5.5% 9.7% 0% 60% 22% 3.7%
Contains more Vitamin CVitamin C +4185.7%
Contains more Vitamin AVitamin A +1900%
Contains more Vitamin EVitamin E +755.6%
Contains more Vitamin B1Vitamin B1 +168.3%
Contains more Vitamin B2Vitamin B2 +420%
Contains more Vitamin B3Vitamin B3 +713%
Contains more Vitamin B6Vitamin B6 +545.2%
Contains more Vitamin KVitamin K +2824.5%
Contains more FolateFolate +386.2%
Contains more CholineCholine +737.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.091mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 9% 84% 2%
Protein: 4.28 g
Fats: 0.93 g
Carbs: 8.75 g
Water: 84.04 g
Other: 2 g
3% 96%
Protein: 0.9 g
Fats: 0.14 g
Carbs: 2.97 g
Water: 95.64 g
Other: 0.35 g
Contains more ProteinProtein +375.6%
Contains more FatsFats +564.3%
Contains more CarbsCarbs +194.6%
Contains more OtherOther +471.4%
Contains more WaterWater +13.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 11% 70%
Saturated fat: Sat. Fat 0.091 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.338 g
18% 6% 76%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Mono. FatMonounsaturated fat +766.7%
Contains more Poly. FatPolyunsaturated fat +356.8%
Contains less Sat. FatSaturated fat -80.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kale raw Lettuce, iceberg (includes crisphead types), raw
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Kale raw Lettuce, iceberg (includes crisphead types), raw DV% diff.
Vitamin K 704.8µg 24.1µg 567%
Copper 1.499mg 0.025mg 164%
Vitamin C 120mg 2.8mg 130%
Vitamin A 500µg 25µg 53%
Folate 141µg 29µg 28%
Manganese 0.659mg 0.125mg 23%
Vitamin B6 0.271mg 0.042mg 18%
Calcium 150mg 18mg 13%
Iron 1.47mg 0.41mg 13%
Phosphorus 92mg 20mg 10%
Magnesium 47mg 7mg 10%
Potassium 491mg 141mg 10%
Fiber 3.6g 1.2g 10%
Vitamin E 1.54mg 0.18mg 9%
Vitamin B2 0.13mg 0.025mg 8%
Protein 4.28g 0.9g 7%
Vitamin B1 0.11mg 0.041mg 6%
Vitamin B3 1mg 0.123mg 5%
Zinc 0.56mg 0.15mg 4%
Polyunsaturated fat 0.338g 0.074g 2%
Calories 49kcal 14kcal 2%
Carbs 8.75g 2.97g 2%
Selenium 0.9µg 0.1µg 1%
Choline 0.8mg 6.7mg 1%
Sodium 38mg 10mg 1%
Fats 0.93g 0.14g 1%
Fructose 1g 1%
Net carbs 5.15g 1.77g N/A
Sugar 2.26g 1.97g N/A
Vitamin B5 0.091mg 0.091mg 0%
Saturated fat 0.091g 0.018g 0%
Monounsaturated fat 0.052g 0.006g 0%
Tryptophan 0.009mg 0%
Threonine 0.025mg 0%
Isoleucine 0.018mg 0%
Leucine 0.025mg 0%
Lysine 0.024mg 0%
Methionine 0.005mg 0%
Phenylalanine 0.023mg 0%
Valine 0.024mg 0%
Histidine 0.009mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kale raw Lettuce, iceberg (includes crisphead types), raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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
201%
Kale raw
11%
Lettuce, iceberg (includes crisphead types), raw
Minerals Daily Need Coverage Score
83%
Kale raw
8%
Lettuce, iceberg (includes crisphead types), raw

Comparison summary

Which food is lower in Sugar?
Lettuce, iceberg (includes crisphead types), raw
Lettuce, iceberg (includes crisphead types), raw is lower in Sugar (difference - 0.29g)
Which food contains less Sodium?
Lettuce, iceberg (includes crisphead types), raw
Lettuce, iceberg (includes crisphead types), raw contains less Sodium (difference - 28mg)
Which food is lower in Saturated fat?
Lettuce, iceberg (includes crisphead types), raw
Lettuce, iceberg (includes crisphead types), raw is lower in Saturated fat (difference - 0.073g)
Which food is richer in minerals?
Kale raw
Kale raw is relatively richer in minerals
Which food is richer in vitamins?
Kale raw
Kale raw is relatively richer in vitamins
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 ($)

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168421/nutrients
  2. Lettuce, iceberg (includes crisphead types), raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169248/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.