Lettuce vs. Marrow-stem Kale — In-Depth Nutrition Comparison
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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
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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
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Iron
+83%
Contains
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Phosphorus
+16%
Contains
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Calcium
+544.4%
Contains
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Magnesium
+107.7%
Contains
less
Sodium
-39.3%
Contains
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Zinc
+16.7%
Contains
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Copper
+58.6%
Contains
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Manganese
+163.2%
Contains
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Selenium
+116.7%
Equal in Potassium - 213
Contains
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Iron
+83%
Contains
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Phosphorus
+16%
Contains
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Calcium
+544.4%
Contains
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Magnesium
+107.7%
Contains
less
Sodium
-39.3%
Contains
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Zinc
+16.7%
Contains
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Copper
+58.6%
Contains
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Manganese
+163.2%
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Selenium
+116.7%
Equal in Potassium - 213
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
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Vitamin A
+47.5%
Contains
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Vitamin B1
+29.6%
Contains
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Vitamin E
+927.3%
Contains
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Vitamin C
+283.7%
Contains
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Vitamin B2
+62.5%
Contains
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Vitamin B3
+97.9%
Contains
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Vitamin B5
+99.3%
Contains
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Vitamin B6
+83.3%
Contains
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Folate
+239.5%
Contains
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Vitamin K
+246.1%
Contains
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Vitamin A
+47.5%
Contains
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Vitamin B1
+29.6%
Contains
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Vitamin E
+927.3%
Contains
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Vitamin C
+283.7%
Contains
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Vitamin B2
+62.5%
Contains
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Vitamin B3
+97.9%
Contains
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Vitamin B5
+99.3%
Contains
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Vitamin B6
+83.3%
Contains
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Folate
+239.5%
Contains
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Vitamin K
+246.1%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+122.1%
Contains
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Fats
+306.7%
Contains
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Carbs
+88.9%
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Other
+107.8%
Equal in Water - 89.62
Protein:
1.36 g
Fats:
0.15 g
Carbs:
2.87 g
Water:
94.98 g
Other:
0.64 g
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
Contains
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Protein
+122.1%
Contains
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Fats
+306.7%
Contains
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Carbs
+88.9%
Contains
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Other
+107.8%
Equal in Water - 89.62
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-63.6%
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Monounsaturated Fat
+400%
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Polyunsaturated fat
+145.1%
Saturated Fat:
0.02 g
Monounsaturated Fat:
0.006 g
Polyunsaturated fat:
0.082 g
Saturated Fat:
0.055 g
Monounsaturated Fat:
0.03 g
Polyunsaturated fat:
0.201 g
Contains
less
Saturated Fat
-63.6%
Contains
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Monounsaturated Fat
+400%
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Polyunsaturated 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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 1.57g | 1.42g |
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| Protein | 1.36g | 3.02g |
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| Fats | 0.15g | 0.61g |
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| Carbs | 2.87g | 5.42g |
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| Calories | 15kcal | 32kcal |
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| Fructose | 0.43g |
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| Sugar | 0.78g | 0.46g |
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| Fiber | 1.3g | 4g |
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| Calcium | 36mg | 232mg |
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| Iron | 0.86mg | 0.47mg |
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| Magnesium | 13mg | 27mg |
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| Phosphorus | 29mg | 25mg |
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| Potassium | 194mg | 213mg |
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| Sodium | 28mg | 17mg |
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| Zinc | 0.18mg | 0.21mg |
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| Copper | 0.029mg | 0.046mg |
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| Manganese | 0.25mg | 0.658mg |
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| Selenium | 0.6µg | 1.3µg |
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| Vitamin A | 7405IU | 5019IU |
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| Vitamin A RAE | 370µg | 251µg |
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| Vitamin E | 0.22mg | 2.26mg |
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| Vitamin C | 9.2mg | 35.3mg |
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| Vitamin B1 | 0.07mg | 0.054mg |
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| Vitamin B2 | 0.08mg | 0.13mg |
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| Vitamin B3 | 0.375mg | 0.742mg |
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| Vitamin B5 | 0.134mg | 0.267mg |
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| Vitamin B6 | 0.09mg | 0.165mg |
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| Folate | 38µg | 129µg |
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| Vitamin K | 126.3µg | 437.1µg |
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| Tryptophan | 0.009mg | 0.031mg |
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| Threonine | 0.059mg | 0.086mg |
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| Isoleucine | 0.084mg | 0.1mg |
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| Leucine | 0.079mg | 0.151mg |
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| Lysine | 0.084mg | 0.117mg |
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| Methionine | 0.016mg | 0.033mg |
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| Phenylalanine | 0.055mg | 0.087mg |
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| Valine | 0.07mg | 0.12mg |
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| Histidine | 0.022mg | 0.047mg |
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| Saturated Fat | 0.02g | 0.055g |
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| Monounsaturated Fat | 0.006g | 0.03g |
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| Polyunsaturated fat | 0.082g | 0.201g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet | Equal | |
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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
75%
147%
Minerals Daily Need Coverage Score
14%
25%
Comparison summary
Which food is lower in Sugar?
Marrow-stem Kale is lower in Sugar (difference - 0.32g)
Which food contains less Sodium?
Marrow-stem Kale contains less Sodium (difference - 11mg)
Which food is richer in minerals?
Marrow-stem Kale is relatively richer in minerals
Which food is richer in vitamins?
Marrow-stem Kale is relatively richer in vitamins
Which food is lower in Saturated Fat?
Lettuce is lower in Saturated Fat (difference - 0.035g)
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?
?
The foods have equal glycemic indexes (32)
Which food is cheaper?
?
The foods are relatively equal in price ($0.5)