Kale vs. Lettuce, iceberg (includes crisphead types), raw — In-Depth Nutrition Comparison
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What are the main differences between kale and lettuce, iceberg (includes crisphead types), raw?
- Lettuce, iceberg (includes crisphead types), raw has less vitamin K, vitamin A, vitamin C, copper, manganese, vitamin B6, iron, and calcium than kale.
- Kale's daily need coverage for vitamin K is 661% higher.
- Kale has 27 times more vitamin A than lettuce, iceberg (includes crisphead types), raw. Kale has 13621IU of vitamin A, while lettuce, iceberg (includes crisphead types), raw has 502IU.
We used Kale, cooked, boiled, drained, without salt and Lettuce, iceberg (includes crisphead types), raw types in this comparison.
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 | +157.1% |
| Contains more CalciumCalcium | +300% |
| Contains more PotassiumPotassium | +61.7% |
| Contains more IronIron | +119.5% |
| Contains more CopperCopper | +524% |
| Contains more ZincZinc | +60% |
| Contains more PhosphorusPhosphorus | +40% |
| Contains more ManganeseManganese | +232.8% |
| Contains more SeleniumSelenium | +800% |
| Contains less SodiumSodium | -56.5% |
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 | +1364.3% |
| Contains more Vitamin AVitamin A | +2624% |
| Contains more Vitamin EVitamin E | +372.2% |
| Contains more Vitamin B1Vitamin B1 | +29.3% |
| Contains more Vitamin B2Vitamin B2 | +180% |
| Contains more Vitamin B3Vitamin B3 | +306.5% |
| Contains more Vitamin B6Vitamin B6 | +228.6% |
| Contains more Vitamin KVitamin K | +3290% |
| Contains more Vitamin B5Vitamin B5 | +85.7% |
| Contains more FolateFolate | +123.1% |
| Contains more CholineCholine | +1575% |
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:
0.9 g
Fats:
0.14 g
Carbs:
2.97 g
Water:
95.64 g
Other:
0.35 g
| Contains more ProteinProtein | +111.1% |
| Contains more FatsFats | +185.7% |
| Contains more CarbsCarbs | +89.6% |
| Contains more OtherOther | +148.6% |
~equal in
Water
~95.64g
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
0.018 g
Monounsaturated fat:
Mono. Fat
0.006 g
Polyunsaturated fat:
Poly. Fat
0.074 g
| Contains more Mono. FatMonounsaturated fat | +400% |
| Contains more Poly. FatPolyunsaturated fat | +160.8% |
| Contains less Sat. FatSaturated fat | -65.4% |
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 Sodium |
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 817µg | 24.1µg | 661% |
| Vitamin A | 681µg | 25µg | 73% |
| Vitamin C | 41mg | 2.8mg | 42% |
| Copper | 0.156mg | 0.025mg | 15% |
| Manganese | 0.416mg | 0.125mg | 13% |
| Vitamin B6 | 0.138mg | 0.042mg | 7% |
| Iron | 0.9mg | 0.41mg | 6% |
| Calcium | 72mg | 18mg | 5% |
| Vitamin E | 0.85mg | 0.18mg | 4% |
| Folate | 13µg | 29µg | 4% |
| Vitamin B2 | 0.07mg | 0.025mg | 3% |
| Fiber | 2g | 1.2g | 3% |
| Potassium | 228mg | 141mg | 3% |
| Magnesium | 18mg | 7mg | 3% |
| Protein | 1.9g | 0.9g | 2% |
| Vitamin B3 | 0.5mg | 0.123mg | 2% |
| Vitamin B5 | 0.049mg | 0.091mg | 1% |
| Choline | 0.4mg | 6.7mg | 1% |
| Polyunsaturated fat | 0.193g | 0.074g | 1% |
| Calories | 28kcal | 14kcal | 1% |
| Vitamin B1 | 0.053mg | 0.041mg | 1% |
| Selenium | 0.9µg | 0.1µg | 1% |
| Carbs | 5.63g | 2.97g | 1% |
| Sodium | 23mg | 10mg | 1% |
| Fructose | 1g | 1% | |
| Phosphorus | 28mg | 20mg | 1% |
| Zinc | 0.24mg | 0.15mg | 1% |
| Fats | 0.4g | 0.14g | 0% |
| Net carbs | 3.63g | 1.77g | N/A |
| Sugar | 1.25g | 1.97g | N/A |
| Saturated fat | 0.052g | 0.018g | 0% |
| Monounsaturated fat | 0.03g | 0.006g | 0% |
| Tryptophan | 0.023mg | 0.009mg | 0% |
| Threonine | 0.085mg | 0.025mg | 0% |
| Isoleucine | 0.114mg | 0.018mg | 0% |
| Leucine | 0.133mg | 0.025mg | 0% |
| Lysine | 0.114mg | 0.024mg | 0% |
| Methionine | 0.018mg | 0.005mg | 0% |
| Phenylalanine | 0.097mg | 0.023mg | 0% |
| Valine | 0.104mg | 0.024mg | 0% |
| Histidine | 0.04mg | 0.009mg | 0% |
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
193%
11%
Minerals Daily Need Coverage Score
22%
8%
Comparison summary
Which food contains less Sodium?
Lettuce, iceberg (includes crisphead types), raw contains less Sodium (difference - 13mg)
Which food is lower in Saturated fat?
Lettuce, iceberg (includes crisphead types), raw is lower in Saturated fat (difference - 0.034g)
Which food is lower in Sugar?
Kale is lower in Sugar (difference - 0.72g)
Which food is richer in minerals?
Kale is relatively richer in minerals
Which food is richer in vitamins?
Kale is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)