Kale vs. Lettuce — In-Depth Nutrition Comparison
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What are the differences between kale and lettuce?
- Kale is higher in vitamin K, vitamin A, vitamin C, copper, and manganese, yet lettuce is higher in folate.
- Kale's daily need coverage for vitamin K is 576% more.
- Kale has 5 times more copper than lettuce. While kale has 0.156mg of copper, lettuce has only 0.029mg.
We used Kale, cooked, boiled, drained, without salt and Lettuce, green leaf, raw types 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 more MagnesiumMagnesium | +38.5% |
| Contains more CalciumCalcium | +100% |
| Contains more PotassiumPotassium | +17.5% |
| Contains more CopperCopper | +437.9% |
| Contains more ZincZinc | +33.3% |
| Contains less SodiumSodium | -17.9% |
| Contains more ManganeseManganese | +66.4% |
| Contains more SeleniumSelenium | +50% |
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.
| Contains more Vitamin CVitamin C | +345.7% |
| Contains more Vitamin AVitamin A | +84.1% |
| Contains more Vitamin EVitamin E | +286.4% |
| Contains more Vitamin B3Vitamin B3 | +33.3% |
| Contains more Vitamin B6Vitamin B6 | +53.3% |
| Contains more Vitamin KVitamin K | +546.9% |
| Contains more Vitamin B1Vitamin B1 | +32.1% |
| Contains more Vitamin B2Vitamin B2 | +14.3% |
| Contains more Vitamin B5Vitamin B5 | +173.5% |
| Contains more FolateFolate | +192.3% |
| Contains more CholineCholine | +3300% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 817µg | 126.3µg | 576% |
| Vitamin A | 681µg | 370µg | 35% |
| Vitamin C | 41mg | 9.2mg | 35% |
| Copper | 0.156mg | 0.029mg | 14% |
| Manganese | 0.416mg | 0.25mg | 7% |
| Folate | 13µg | 38µg | 6% |
| Vitamin E | 0.85mg | 0.22mg | 4% |
| Calcium | 72mg | 36mg | 4% |
| Vitamin B6 | 0.138mg | 0.09mg | 4% |
| Fiber | 2g | 1.3g | 3% |
| Vitamin B5 | 0.049mg | 0.134mg | 2% |
| Choline | 0.4mg | 13.6mg | 2% |
| Vitamin B3 | 0.5mg | 0.375mg | 1% |
| Vitamin B2 | 0.07mg | 0.08mg | 1% |
| Protein | 1.9g | 1.36g | 1% |
| Selenium | 0.9µg | 0.6µg | 1% |
| Polyunsaturated fat | 0.193g | 0.082g | 1% |
| Calories | 28kcal | 15kcal | 1% |
| Vitamin B1 | 0.053mg | 0.07mg | 1% |
| Fructose | 0.43g | 1% | |
| Magnesium | 18mg | 13mg | 1% |
| Zinc | 0.24mg | 0.18mg | 1% |
| Carbs | 5.63g | 2.87g | 1% |
| Iron | 0.9mg | 0.86mg | 1% |
| Potassium | 228mg | 194mg | 1% |
| Fats | 0.4g | 0.15g | 0% |
| Net carbs | 3.63g | 1.57g | N/A |
| Sugar | 1.25g | 0.78g | N/A |
| Phosphorus | 28mg | 29mg | 0% |
| Sodium | 23mg | 28mg | 0% |
| Saturated fat | 0.052g | 0.02g | 0% |
| Monounsaturated fat | 0.03g | 0.006g | 0% |
| Tryptophan | 0.023mg | 0.009mg | 0% |
| Threonine | 0.085mg | 0.059mg | 0% |
| Isoleucine | 0.114mg | 0.084mg | 0% |
| Leucine | 0.133mg | 0.079mg | 0% |
| Lysine | 0.114mg | 0.084mg | 0% |
| Methionine | 0.018mg | 0.016mg | 0% |
| Phenylalanine | 0.097mg | 0.055mg | 0% |
| Valine | 0.104mg | 0.07mg | 0% |
| Histidine | 0.04mg | 0.022mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +39.7% |
| Contains more FatsFats | +166.7% |
| Contains more CarbsCarbs | +96.2% |
| Contains more OtherOther | +35.9% |
~equal in
Water
~94.98g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +400% |
| Contains more Poly. FatPolyunsaturated fat | +135.4% |
| Contains less Sat. FatSaturated fat | -61.5% |
