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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, 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.

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Lettuce vs Marrow-stem Kale 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +83%
Contains more Phosphorus +16%
Contains more Calcium +544.4%
Contains more Magnesium +107.7%
Contains more Copper +58.6%
Contains more Zinc +16.7%
Contains less Sodium -39.3%
Equal in Potassium - 213
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 33% 11% 18% 10% 10% 5% 13% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 18% 70% 19% 20% 16% 6% 11% 3%
Contains more Iron +83%
Contains more Phosphorus +16%
Contains more Calcium +544.4%
Contains more Magnesium +107.7%
Contains more Copper +58.6%
Contains more Zinc +16.7%
Contains less Sodium -39.3%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +47.5%
Contains more Vitamin B1 +29.6%
Contains more Vitamin C +283.7%
Contains more Vitamin E +927.3%
Contains more Vitamin B2 +62.5%
Contains more Vitamin B3 +97.9%
Contains more Vitamin B5 +99.3%
Contains more Vitamin B6 +83.3%
Contains more Vitamin K +246.1%
Contains more Folate +239.5%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 31% 445% 5% 0% 18% 19% 8% 9% 21% 0% 316% 29%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 118% 302% 46% 0% 14% 30% 14% 17% 39% 0% 1093% 97%
Contains more Vitamin A +47.5%
Contains more Vitamin B1 +29.6%
Contains more Vitamin C +283.7%
Contains more Vitamin E +927.3%
Contains more Vitamin B2 +62.5%
Contains more Vitamin B3 +97.9%
Contains more Vitamin B5 +99.3%
Contains more Vitamin B6 +83.3%
Contains more Vitamin K +246.1%
Contains more Folate +239.5%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
75
Lettuce
147
Marrow-stem Kale
Mineral Summary Score
13
Lettuce
20
Marrow-stem Kale

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
8%
Lettuce
18%
Marrow-stem Kale
Carbohydrates
3%
Lettuce
5%
Marrow-stem Kale
Fats
1%
Lettuce
3%
Marrow-stem Kale

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Lettuce Marrow-stem Kale
Lower in Sugar ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Lower in price Equal
Rich in minerals Equal

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

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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 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)
Which food is richer in minerals?
?
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.

All nutrients comparison - raw data values

Nutrient Lettuce Marrow-stem Kale Opinion
Calories 15 32 Marrow-stem Kale
Protein 1.36 3.02 Marrow-stem Kale
Fats 0.15 0.61 Marrow-stem Kale
Vitamin C 9.2 35.3 Marrow-stem Kale
Carbs 2.87 5.42 Marrow-stem Kale
Cholesterol 0 0
Vitamin D 0 0
Iron 0.86 0.47 Lettuce
Calcium 36 232 Marrow-stem Kale
Potassium 194 213 Marrow-stem Kale
Magnesium 13 27 Marrow-stem Kale
Sugar 0.78 0.46 Marrow-stem Kale
Fiber 1.3 4 Marrow-stem Kale
Copper 0.029 0.046 Marrow-stem Kale
Zinc 0.18 0.21 Marrow-stem Kale
Starch 0 Lettuce
Phosphorus 29 25 Lettuce
Sodium 28 17 Marrow-stem Kale
Vitamin A 7405 5019 Lettuce
Vitamin E 0.22 2.26 Marrow-stem Kale
Vitamin D 0 0
Vitamin B1 0.07 0.054 Lettuce
Vitamin B2 0.08 0.13 Marrow-stem Kale
Vitamin B3 0.375 0.742 Marrow-stem Kale
Vitamin B5 0.134 0.267 Marrow-stem Kale
Vitamin B6 0.09 0.165 Marrow-stem Kale
Vitamin B12 0 0
Vitamin K 126.3 437.1 Marrow-stem Kale
Folate 38 129 Marrow-stem Kale
Trans Fat 0 0
Saturated Fat 0.02 0.055 Lettuce
Monounsaturated Fat 0.006 0.03 Marrow-stem Kale
Polyunsaturated fat 0.082 0.201 Marrow-stem Kale
Tryptophan 0.009 0.031 Marrow-stem Kale
Threonine 0.059 0.086 Marrow-stem Kale
Isoleucine 0.084 0.1 Marrow-stem Kale
Leucine 0.079 0.151 Marrow-stem Kale
Lysine 0.084 0.117 Marrow-stem Kale
Methionine 0.016 0.033 Marrow-stem Kale
Phenylalanine 0.055 0.087 Marrow-stem Kale
Valine 0.07 0.12 Marrow-stem Kale
Histidine 0.022 0.047 Marrow-stem Kale
Fructose 0.43 Lettuce

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.