Kale vs. Celtuce — In-Depth Nutrition Comparison
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How are Kale and Celtuce different?
- Kale is higher in Vitamin A RAE, Vitamin C, Copper, and Vitamin B6, however, Celtuce is richer in Manganese, and Folate.
- Daily need coverage for Vitamin A RAE from Kale is 56% higher.
- Kale contains 4 times more Copper than Celtuce. While Kale contains 0.156mg of Copper, Celtuce contains only 0.04mg.
Kale, cooked, boiled, drained, without salt and Celtuce, raw are the varieties used in this article.
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.
Contains
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Calcium
+84.6%
Contains
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Iron
+63.6%
Contains
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Copper
+290%
Contains
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Magnesium
+55.6%
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Phosphorus
+39.3%
Contains
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Potassium
+44.7%
Contains
less
Sodium
-52.2%
Contains
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Zinc
+12.5%
Contains
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Manganese
+65.4%
Equal in Selenium - 0.9
Contains
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Calcium
+84.6%
Contains
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Iron
+63.6%
Contains
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Copper
+290%
Contains
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Magnesium
+55.6%
Contains
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Phosphorus
+39.3%
Contains
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Potassium
+44.7%
Contains
less
Sodium
-52.2%
Contains
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Zinc
+12.5%
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Manganese
+65.4%
Equal in Selenium - 0.9
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.
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Contains
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Vitamin A
+289.2%
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Vitamin C
+110.3%
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Vitamin B6
+176%
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Vitamin B5
+273.5%
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Folate
+253.8%
Equal in Vitamin B1 - 0.055
Equal in Vitamin B2 - 0.07
Equal in Vitamin B3 - 0.55
Contains
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Vitamin A
+289.2%
Contains
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Vitamin C
+110.3%
Contains
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Vitamin B6
+176%
Contains
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Vitamin B5
+273.5%
Contains
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Folate
+253.8%
Equal in Vitamin B1 - 0.055
Equal in Vitamin B2 - 0.07
Equal in Vitamin B3 - 0.55
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+123.5%
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Fats
+33.3%
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Carbs
+54.2%
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Other
+24.3%
Equal in Water - 94.5
Contains
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Protein
+123.5%
Contains
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Fats
+33.3%
Contains
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Carbs
+54.2%
Contains
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Other
+24.3%
Equal in Water - 94.5
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 3.63g | 1.95g |
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| Protein | 1.9g | 0.85g |
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| Fats | 0.4g | 0.3g |
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| Carbs | 5.63g | 3.65g |
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| Calories | 28kcal | 18kcal |
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| Sugar | 1.25g |
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| Fiber | 2g | 1.7g |
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| Calcium | 72mg | 39mg |
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| Iron | 0.9mg | 0.55mg |
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| Magnesium | 18mg | 28mg |
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| Phosphorus | 28mg | 39mg |
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| Potassium | 228mg | 330mg |
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| Sodium | 23mg | 11mg |
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| Zinc | 0.24mg | 0.27mg |
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| Copper | 0.156mg | 0.04mg |
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| Manganese | 0.416mg | 0.688mg |
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| Selenium | 0.9µg | 0.9µg | |
| Vitamin A | 13621IU | 3500IU |
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| Vitamin A RAE | 681µg | 175µg |
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| Vitamin E | 0.85mg |
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| Vitamin C | 41mg | 19.5mg |
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| Vitamin B1 | 0.053mg | 0.055mg |
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| Vitamin B2 | 0.07mg | 0.07mg | |
| Vitamin B3 | 0.5mg | 0.55mg |
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| Vitamin B5 | 0.049mg | 0.183mg |
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| Vitamin B6 | 0.138mg | 0.05mg |
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| Folate | 13µg | 46µg |
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| Vitamin K | 817µg |
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| Tryptophan | 0.023mg | 0.006mg |
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| Threonine | 0.085mg | 0.039mg |
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| Isoleucine | 0.114mg | 0.055mg |
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| Leucine | 0.133mg | 0.052mg |
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| Lysine | 0.114mg | 0.055mg |
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| Methionine | 0.018mg | 0.01mg |
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| Phenylalanine | 0.097mg | 0.036mg |
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| Valine | 0.104mg | 0.046mg |
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| Histidine | 0.04mg | 0.015mg |
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| Saturated Fat | 0.052g |
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| Monounsaturated Fat | 0.03g |
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| Polyunsaturated fat | 0.193g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| 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%
31%
Minerals Daily Need Coverage Score
22%
21%
Comparison summary
Which food is lower in Sugar?
Celtuce is lower in Sugar (difference - 1.25g)
Which food contains less Sodium?
Celtuce contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Celtuce is lower in Saturated Fat (difference - 0.052g)
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 minerals?
?
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.
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.