Kale vs. Lettuce, cos or romaine, raw — In-Depth Nutrition Comparison
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A recap on differences between Kale and Lettuce, cos or romaine, raw
- Kale has more Vitamin K, Vitamin C, Vitamin A, 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
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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 | +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% |
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 | +925% |
| Contains more Vitamin AVitamin A | +56.4% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.9 g
Fats:
0.4 g
Carbs:
5.63 g
Water:
91.2 g
Other:
0.87 g
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
Saturated Fat:
Sat. Fat
0.052 g
Monounsaturated Fat:
Mono. Fat
0.03 g
Polyunsaturated fat:
Poly. Fat
0.193 g
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% |
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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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 28kcal | 17kcal |
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| Protein | 1.9g | 1.23g |
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| Fats | 0.4g | 0.3g |
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| Vitamin C | 41mg | 4mg |
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| Net carbs | 3.63g | 1.19g |
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| Carbs | 5.63g | 3.29g |
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| Magnesium | 18mg | 14mg |
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| Calcium | 72mg | 33mg |
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| Potassium | 228mg | 247mg |
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| Iron | 0.9mg | 0.97mg |
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| Sugar | 1.25g | 1.19g |
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| Fiber | 2g | 2.1g |
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| Copper | 0.156mg | 0.048mg |
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| Zinc | 0.24mg | 0.23mg |
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| Phosphorus | 28mg | 30mg |
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| Sodium | 23mg | 8mg |
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| Vitamin A | 13621IU | 8710IU |
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| Vitamin A | 681µg | 436µg |
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| Vitamin E | 0.85mg | 0.13mg |
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| Manganese | 0.416mg | 0.155mg |
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| Selenium | 0.9µg | 0.4µg |
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| Vitamin B1 | 0.053mg | 0.072mg |
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| Vitamin B2 | 0.07mg | 0.067mg |
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| Vitamin B3 | 0.5mg | 0.313mg |
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| Vitamin B5 | 0.049mg | 0.142mg |
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| Vitamin B6 | 0.138mg | 0.074mg |
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| Vitamin K | 817µg | 102.5µg |
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| Folate | 13µg | 136µg |
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| Choline | 0.4mg | 9.9mg |
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| Saturated Fat | 0.052g | 0.039g |
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| Monounsaturated Fat | 0.03g | 0.012g |
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| Polyunsaturated fat | 0.193g | 0.16g |
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| Tryptophan | 0.023mg | 0.01mg |
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| Threonine | 0.085mg | 0.043mg |
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| Isoleucine | 0.114mg | 0.045mg |
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| Leucine | 0.133mg | 0.076mg |
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| Lysine | 0.114mg | 0.064mg |
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| Methionine | 0.018mg | 0.015mg |
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| Phenylalanine | 0.097mg | 0.065mg |
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| Valine | 0.104mg | 0.055mg |
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| Histidine | 0.04mg | 0.021mg |
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| Fructose | 0.8g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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
238%
74%
Minerals Daily Need Coverage Score
22%
14%
Comparison summary
Which food is lower in Sugar?
Lettuce, cos or romaine, raw is lower in Sugar (difference - 0.06g)
Which food contains less Sodium?
Lettuce, cos or romaine, raw contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Lettuce, cos or romaine, raw is lower in Saturated Fat (difference - 0.013g)
Which food is richer in minerals?
Kale 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.