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  6. Kale, scotch, cooked, boiled, drained, without salt vs. Lettuce, iceberg (includes crisphead types), raw

Kale, scotch, cooked, boiled, drained, without salt vs. Lettuce, iceberg (includes crisphead types), raw — In-Depth Nutrition Comparison

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A recap on differences between Kale, scotch, cooked, boiled, drained, without salt and Lettuce, iceberg (includes crisphead types), raw

  • Lettuce, iceberg (includes crisphead types), raw has less Vitamin C, Iron, Copper, Manganese, Magnesium, Calcium, Vitamin A RAE, and Vitamin B6.
  • Kale, scotch, cooked, boiled, drained, without salt covers your daily Vitamin C needs 56% more than Lettuce, iceberg (includes crisphead types), raw.
  • Lettuce, iceberg (includes crisphead types), raw contains 8 times less Magnesium than Kale, scotch, cooked, boiled, drained, without salt. Kale, scotch, cooked, boiled, drained, without salt contains 57mg of Magnesium, while Lettuce, iceberg (includes crisphead types), raw contains 7mg.

Food varieties used in this article are Kale, scotch, cooked, boiled, drained, without salt and Lettuce, iceberg (includes crisphead types), raw.

Infographic

Kale, scotch, cooked, boiled, drained, without salt vs Lettuce, iceberg (includes crisphead types), raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 40% 24% 72% 52% 6.5% 16% 5.9% 54% 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 +714.3%
Contains more CalciumCalcium +633.3%
Contains more PotassiumPotassium +94.3%
Contains more IronIron +370.7%
Contains more CopperCopper +524%
Contains more ZincZinc +60%
Contains more PhosphorusPhosphorus +90%
Contains more ManganeseManganese +233.6%
Contains more SeleniumSelenium +800%
Contains less SodiumSodium -77.8%

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 176% 120% 0% 0% 10% 9% 15% 2.9% 32% 0% 0% 9.8% 0%
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% 30% 3.6% 0% 10% 5.8% 2.3% 5.5% 9.7% 0% 60% 22% 3.7%
Contains more Vitamin CVitamin C +1785.7%
Contains more Vitamin AVitamin A +297.2%
Contains more Vitamin B2Vitamin B2 +56%
Contains more Vitamin B3Vitamin B3 +543.9%
Contains more Vitamin B6Vitamin B6 +231%
Contains more Vitamin B5Vitamin B5 +89.6%
Contains more FolateFolate +123.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.041mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 6% 91%
Protein: 1.9 g
Fats: 0.41 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.86 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 +111.1%
Contains more FatsFats +192.9%
Contains more CarbsCarbs +89.6%
Contains more OtherOther +145.7%
~equal in Water ~95.64g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 11% 70%
Saturated Fat: Sat. Fat 0.053 g
Monounsaturated Fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.196 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 +400%
Contains more Poly. FatPolyunsaturated fat +164.9%
Contains less Sat. FatSaturated Fat -66%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kale, scotch, cooked, boiled, drained, without salt Lettuce, iceberg (includes crisphead types), raw
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar 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, scotch, cooked, boiled, drained, without salt Lettuce, iceberg (includes crisphead types), raw Opinion
Calories 28kcal 14kcal Kale, scotch, cooked, boiled, drained, without salt
Protein 1.9g 0.9g Kale, scotch, cooked, boiled, drained, without salt
Fats 0.41g 0.14g Kale, scotch, cooked, boiled, drained, without salt
Vitamin C 52.8mg 2.8mg Kale, scotch, cooked, boiled, drained, without salt
Net carbs 4.43g 1.77g Kale, scotch, cooked, boiled, drained, without salt
Carbs 5.63g 2.97g Kale, scotch, cooked, boiled, drained, without salt
Magnesium 57mg 7mg Kale, scotch, cooked, boiled, drained, without salt
Calcium 132mg 18mg Kale, scotch, cooked, boiled, drained, without salt
Potassium 274mg 141mg Kale, scotch, cooked, boiled, drained, without salt
Iron 1.93mg 0.41mg Kale, scotch, cooked, boiled, drained, without salt
Sugar 1.97g Kale, scotch, cooked, boiled, drained, without salt
Fiber 1.2g 1.2g
Copper 0.156mg 0.025mg Kale, scotch, cooked, boiled, drained, without salt
Zinc 0.24mg 0.15mg Kale, scotch, cooked, boiled, drained, without salt
Phosphorus 38mg 20mg Kale, scotch, cooked, boiled, drained, without salt
Sodium 45mg 10mg Lettuce, iceberg (includes crisphead types), raw
Vitamin A 1994IU 502IU Kale, scotch, cooked, boiled, drained, without salt
Vitamin A RAE 100µg 25µg Kale, scotch, cooked, boiled, drained, without salt
Vitamin E 0.18mg Lettuce, iceberg (includes crisphead types), raw
Manganese 0.417mg 0.125mg Kale, scotch, cooked, boiled, drained, without salt
Selenium 0.9µg 0.1µg Kale, scotch, cooked, boiled, drained, without salt
Vitamin B1 0.04mg 0.041mg Lettuce, iceberg (includes crisphead types), raw
Vitamin B2 0.039mg 0.025mg Kale, scotch, cooked, boiled, drained, without salt
Vitamin B3 0.792mg 0.123mg Kale, scotch, cooked, boiled, drained, without salt
Vitamin B5 0.048mg 0.091mg Lettuce, iceberg (includes crisphead types), raw
Vitamin B6 0.139mg 0.042mg Kale, scotch, cooked, boiled, drained, without salt
Vitamin K 24.1µg Lettuce, iceberg (includes crisphead types), raw
Folate 13µg 29µg Lettuce, iceberg (includes crisphead types), raw
Choline 6.7mg Lettuce, iceberg (includes crisphead types), raw
Saturated Fat 0.053g 0.018g Lettuce, iceberg (includes crisphead types), raw
Monounsaturated Fat 0.03g 0.006g Kale, scotch, cooked, boiled, drained, without salt
Polyunsaturated fat 0.196g 0.074g Kale, scotch, cooked, boiled, drained, without salt
Tryptophan 0.023mg 0.009mg Kale, scotch, cooked, boiled, drained, without salt
Threonine 0.085mg 0.025mg Kale, scotch, cooked, boiled, drained, without salt
Isoleucine 0.113mg 0.018mg Kale, scotch, cooked, boiled, drained, without salt
Leucine 0.132mg 0.025mg Kale, scotch, cooked, boiled, drained, without salt
Lysine 0.113mg 0.024mg Kale, scotch, cooked, boiled, drained, without salt
Methionine 0.018mg 0.005mg Kale, scotch, cooked, boiled, drained, without salt
Phenylalanine 0.097mg 0.023mg Kale, scotch, cooked, boiled, drained, without salt
Valine 0.104mg 0.024mg Kale, scotch, cooked, boiled, drained, without salt
Histidine 0.04mg 0.009mg Kale, scotch, cooked, boiled, drained, without salt
Fructose 1g Lettuce, iceberg (includes crisphead types), raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kale, scotch, cooked, boiled, drained, without salt 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
29%
Kale, scotch, cooked, boiled, drained, without salt
12%
Lettuce, iceberg (includes crisphead types), raw
Minerals Daily Need Coverage Score
32%
Kale, scotch, cooked, boiled, drained, without salt
8%
Lettuce, iceberg (includes crisphead types), raw

Comparison summary

Which food contains less Sodium?
Lettuce, iceberg (includes crisphead types), raw
Lettuce, iceberg (includes crisphead types), raw contains less Sodium (difference - 35mg)
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 - 0.035g)
Which food is lower in Sugar?
Kale, scotch, cooked, boiled, drained, without salt
Kale, scotch, cooked, boiled, drained, without salt is lower in Sugar (difference - 1.97g)
Which food is richer in minerals?
Kale, scotch, cooked, boiled, drained, without salt
Kale, scotch, cooked, boiled, drained, without salt 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. 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.