Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Kale
  5. Compare
  6. Kale vs. Lettuce, cos or romaine, raw

Kale vs. Lettuce, cos or romaine, raw — In-Depth Nutrition Comparison

Compare

A recap on differences between kale and lettuce, cos or romaine, raw

  • Kale has more vitamin K, vitamin A, vitamin C, copper, and manganese; however, lettuce, cos or romaine, raw is higher in folate.
  • Kale covers your daily vitamin K needs 595% more than lettuce, cos or romaine, raw.
  • Lettuce, cos or romaine, raw contains 10 times less vitamin C than kale. Kale contains 41mg of vitamin C, while lettuce, cos or romaine, raw contains 4mg.

Food varieties used in this article are Kale, cooked, boiled, drained, without salt and Lettuce, cos or romaine, raw.

Infographic

Kale vs Lettuce, cos or romaine, 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.
Kale
Kale
5
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 10% 9.9% 22% 36% 16% 6.3% 13% 1% 20% 2.2%
Contains more MagnesiumMagnesium +28.6%
Contains more CalciumCalcium +118.2%
Contains more CopperCopper +225%
Contains more ManganeseManganese +168.4%
Contains more SeleniumSelenium +125%
Contains less SodiumSodium -65.2%
~equal in Potassium ~247mg
~equal in Iron ~0.97mg
~equal in Zinc ~0.23mg
~equal in Phosphorus ~30mg

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
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% 227% 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 13% 145% 2.6% 0% 18% 15% 5.9% 8.5% 17% 0% 256% 102% 5.4%
Contains more Vitamin CVitamin C +925%
Contains more Vitamin AVitamin A +56.2%
Contains more Vitamin EVitamin E +553.8%
Contains more Vitamin B3Vitamin B3 +59.7%
Contains more Vitamin B6Vitamin B6 +86.5%
Contains more Vitamin KVitamin K +697.1%
Contains more Vitamin B1Vitamin B1 +35.8%
Contains more Vitamin B5Vitamin B5 +189.8%
Contains more FolateFolate +946.2%
Contains more CholineCholine +2375%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.067mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kale Lettuce, cos or romaine, raw DV% diff.
Vitamin K 817µg 102.5µg 595%
Vitamin C 41mg 4mg 41%
Folate 13µg 136µg 31%
Vitamin A 681µg 436µg 27%
Copper 0.156mg 0.048mg 12%
Manganese 0.416mg 0.155mg 11%
Vitamin B6 0.138mg 0.074mg 5%
Vitamin E 0.85mg 0.13mg 5%
Calcium 72mg 33mg 4%
Vitamin B1 0.053mg 0.072mg 2%
Choline 0.4mg 9.9mg 2%
Vitamin B5 0.049mg 0.142mg 2%
Vitamin B3 0.5mg 0.313mg 1%
Protein 1.9g 1.23g 1%
Selenium 0.9µg 0.4µg 1%
Calories 28kcal 17kcal 1%
Sodium 23mg 8mg 1%
Iron 0.9mg 0.97mg 1%
Carbs 5.63g 3.29g 1%
Magnesium 18mg 14mg 1%
Potassium 228mg 247mg 1%
Fructose 0.8g 1%
Fats 0.4g 0.3g 0%
Net carbs 3.63g 1.19g N/A
Sugar 1.25g 1.19g N/A
Fiber 2g 2.1g 0%
Zinc 0.24mg 0.23mg 0%
Phosphorus 28mg 30mg 0%
Vitamin B2 0.07mg 0.067mg 0%
Saturated fat 0.052g 0.039g 0%
Monounsaturated fat 0.03g 0.012g 0%
Polyunsaturated fat 0.193g 0.16g 0%
Tryptophan 0.023mg 0.01mg 0%
Threonine 0.085mg 0.043mg 0%
Isoleucine 0.114mg 0.045mg 0%
Leucine 0.133mg 0.076mg 0%
Lysine 0.114mg 0.064mg 0%
Methionine 0.018mg 0.015mg 0%
Phenylalanine 0.097mg 0.065mg 0%
Valine 0.104mg 0.055mg 0%
Histidine 0.04mg 0.021mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kale
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: 1.23 g
Fats: 0.3 g
Carbs: 3.29 g
Water: 94.61 g
Other: 0.57 g
Contains more ProteinProtein +54.5%
Contains more FatsFats +33.3%
Contains more CarbsCarbs +71.1%
Contains more OtherOther +52.6%
~equal in Water ~94.61g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kale
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
18% 6% 76%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.012 g
Polyunsaturated fat: Poly. Fat 0.16 g
Contains more Mono. FatMonounsaturated fat +150%
Contains more Poly. FatPolyunsaturated fat +20.6%
Contains less Sat. FatSaturated fat -25%

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, cos or romaine, raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169247/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.