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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 C, Vitamin A RAE, 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

Kale vs Lettuce 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.
Kale
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 22% 20% 34% 52% 6.5% 12% 3% 54% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 11% 17% 32% 9.7% 4.9% 12% 3.7% 33% 3.3%
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%
~equal in Iron ~0.86mg
~equal in Phosphorus ~29mg

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
6
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 137% 817% 17% 0% 13% 16% 9.4% 2.9% 32% 0% 2043% 9.8% 0.22%
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 31% 444% 4.4% 0% 18% 18% 7% 8% 21% 0% 316% 29% 7.4%
Contains more Vitamin CVitamin C +345.7%
Contains more Vitamin AVitamin A +83.9%
Contains more Vitamin E Vitamin 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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kale
4
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
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
Kale
2
19% 11% 70%
Saturated Fat: Sat. Fat 0.052 g
Monounsaturated Fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.193 g
19% 6% 76%
Saturated Fat: Sat. Fat 0.02 g
Monounsaturated Fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.082 g
Contains more Mono. FatMonounsaturated Fat +400%
Contains more Poly. FatPolyunsaturated fat +135.4%
Contains less Sat. FatSaturated Fat -61.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kale Lettuce Opinion
Calories 28kcal 15kcal Kale
Protein 1.9g 1.36g Kale
Fats 0.4g 0.15g Kale
Vitamin C 41mg 9.2mg Kale
Net carbs 3.63g 1.57g Kale
Carbs 5.63g 2.87g Kale
Magnesium 18mg 13mg Kale
Calcium 72mg 36mg Kale
Potassium 228mg 194mg Kale
Iron 0.9mg 0.86mg Kale
Sugar 1.25g 0.78g Lettuce
Fiber 2g 1.3g Kale
Copper 0.156mg 0.029mg Kale
Zinc 0.24mg 0.18mg Kale
Phosphorus 28mg 29mg Lettuce
Sodium 23mg 28mg Kale
Vitamin A 13621IU 7405IU Kale
Vitamin A RAE 681µg 370µg Kale
Vitamin E 0.85mg 0.22mg Kale
Manganese 0.416mg 0.25mg Kale
Selenium 0.9µg 0.6µg Kale
Vitamin B1 0.053mg 0.07mg Lettuce
Vitamin B2 0.07mg 0.08mg Lettuce
Vitamin B3 0.5mg 0.375mg Kale
Vitamin B5 0.049mg 0.134mg Lettuce
Vitamin B6 0.138mg 0.09mg Kale
Vitamin K 817µg 126.3µg Kale
Folate 13µg 38µg Lettuce
Choline 0.4mg 13.6mg Lettuce
Saturated Fat 0.052g 0.02g Lettuce
Monounsaturated Fat 0.03g 0.006g Kale
Polyunsaturated fat 0.193g 0.082g Kale
Tryptophan 0.023mg 0.009mg Kale
Threonine 0.085mg 0.059mg Kale
Isoleucine 0.114mg 0.084mg Kale
Leucine 0.133mg 0.079mg Kale
Lysine 0.114mg 0.084mg Kale
Methionine 0.018mg 0.016mg Kale
Phenylalanine 0.097mg 0.055mg Kale
Valine 0.104mg 0.07mg Kale
Histidine 0.04mg 0.022mg Kale
Fructose 0.43g Lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kale Lettuce
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
238%
Kale
69%
Lettuce
Minerals Daily Need Coverage Score
22%
Kale
14%
Lettuce

Comparison summary

Which food is lower in Sugar?
Lettuce
Lettuce is lower in Sugar (difference - 0.47g)
Which food is lower in Saturated Fat?
Lettuce
Lettuce is lower in Saturated Fat (difference - 0.032g)
Which food contains less Sodium?
Kale
Kale contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Kale
Kale is lower in glycemic index (difference - 32)
Which food is cheaper?
Kale
Kale is cheaper (difference - $0.5)
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 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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.