Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Lettuce vs. Marrow-stem Kale — In-Depth Nutrition Comparison

Compare

The main differences between Lettuce and Marrow-stem Kale

  • Lettuce has more Vitamin A RAE, however, Marrow-stem Kale has more Vitamin K, Vitamin C, Folate, Calcium, Manganese, Vitamin E , Fiber, and Vitamin B6.
  • Daily need coverage for Vitamin K from Marrow-stem Kale is 259% higher.

Food types used in this article are Lettuce, green leaf, raw and Collards, raw.

Infographic

Lettuce vs Marrow-stem Kale 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Contains more IronIron +83%
Contains more PhosphorusPhosphorus +16%
Contains more MagnesiumMagnesium +107.7%
Contains more CalciumCalcium +544.4%
Contains more CopperCopper +58.6%
Contains more ZincZinc +16.7%
Contains less SodiumSodium -39.3%
Contains more ManganeseManganese +163.2%
Contains more SeleniumSelenium +116.7%
~equal in Potassium ~213mg

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.
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%
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 118% 301% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Contains more Vitamin AVitamin A +47.5%
Contains more Vitamin B1Vitamin B1 +29.6%
Contains more Vitamin CVitamin C +283.7%
Contains more Vitamin E Vitamin E +927.3%
Contains more Vitamin B2Vitamin B2 +62.5%
Contains more Vitamin B3Vitamin B3 +97.9%
Contains more Vitamin B5Vitamin B5 +99.3%
Contains more Vitamin B6Vitamin B6 +83.3%
Contains more Vitamin KVitamin K +246.1%
Contains more FolateFolate +239.5%
Contains more CholineCholine +70.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Contains more ProteinProtein +122.1%
Contains more FatsFats +306.7%
Contains more CarbsCarbs +88.9%
Contains more OtherOther +107.8%
~equal in Water ~89.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 6% 76%
Saturated Fat: Sat. Fat 0.02 g
Monounsaturated Fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.082 g
19% 10% 70%
Saturated Fat: Sat. Fat 0.055 g
Monounsaturated Fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
Contains less Sat. FatSaturated Fat -63.6%
Contains more Mono. FatMonounsaturated Fat +400%
Contains more Poly. FatPolyunsaturated fat +145.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lettuce Marrow-stem Kale Opinion
Calories 15kcal 32kcal Marrow-stem Kale
Protein 1.36g 3.02g Marrow-stem Kale
Fats 0.15g 0.61g Marrow-stem Kale
Vitamin C 9.2mg 35.3mg Marrow-stem Kale
Net carbs 1.57g 1.42g Lettuce
Carbs 2.87g 5.42g Marrow-stem Kale
Magnesium 13mg 27mg Marrow-stem Kale
Calcium 36mg 232mg Marrow-stem Kale
Potassium 194mg 213mg Marrow-stem Kale
Iron 0.86mg 0.47mg Lettuce
Sugar 0.78g 0.46g Marrow-stem Kale
Fiber 1.3g 4g Marrow-stem Kale
Copper 0.029mg 0.046mg Marrow-stem Kale
Zinc 0.18mg 0.21mg Marrow-stem Kale
Phosphorus 29mg 25mg Lettuce
Sodium 28mg 17mg Marrow-stem Kale
Vitamin A 7405IU 5019IU Lettuce
Vitamin A RAE 370µg 251µg Lettuce
Vitamin E 0.22mg 2.26mg Marrow-stem Kale
Manganese 0.25mg 0.658mg Marrow-stem Kale
Selenium 0.6µg 1.3µg Marrow-stem Kale
Vitamin B1 0.07mg 0.054mg Lettuce
Vitamin B2 0.08mg 0.13mg Marrow-stem Kale
Vitamin B3 0.375mg 0.742mg Marrow-stem Kale
Vitamin B5 0.134mg 0.267mg Marrow-stem Kale
Vitamin B6 0.09mg 0.165mg Marrow-stem Kale
Vitamin K 126.3µg 437.1µg Marrow-stem Kale
Folate 38µg 129µg Marrow-stem Kale
Choline 13.6mg 23.2mg Marrow-stem Kale
Saturated Fat 0.02g 0.055g Lettuce
Monounsaturated Fat 0.006g 0.03g Marrow-stem Kale
Polyunsaturated fat 0.082g 0.201g Marrow-stem Kale
Tryptophan 0.009mg 0.031mg Marrow-stem Kale
Threonine 0.059mg 0.086mg Marrow-stem Kale
Isoleucine 0.084mg 0.1mg Marrow-stem Kale
Leucine 0.079mg 0.151mg Marrow-stem Kale
Lysine 0.084mg 0.117mg Marrow-stem Kale
Methionine 0.016mg 0.033mg Marrow-stem Kale
Phenylalanine 0.055mg 0.087mg Marrow-stem Kale
Valine 0.07mg 0.12mg Marrow-stem Kale
Histidine 0.022mg 0.047mg Marrow-stem Kale
Fructose 0.43g Lettuce

Which food is preferable for your diet?

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

People also compare

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
69%
Lettuce
137%
Marrow-stem Kale
Minerals Daily Need Coverage Score
14%
Lettuce
25%
Marrow-stem Kale

Comparison summary

Which food is lower in Sugar?
Marrow-stem Kale
Marrow-stem Kale is lower in Sugar (difference - 0.32g)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 11mg)
Which food is richer in minerals?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in minerals
Which food is richer in vitamins?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in vitamins
Which food is lower in Saturated Fat?
Lettuce
Lettuce is lower in Saturated Fat (difference - 0.035g)
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 (32)
Which food is cheaper?
?
The foods are relatively equal in price ($0.5)

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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/nutrients
  2. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.