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

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The main differences between Marrow-stem Kale and Lettuce

  • Marrow-stem Kale has more Vitamin K, Vitamin C, Folate, Calcium, Manganese, Vitamin E , Fiber, and Vitamin B6, however Lettuce has more Vitamin A RAE.
  • Daily need coverage for Vitamin K from Marrow-stem Kale is 259% higher.
  • Lettuce has 10 times less Vitamin E than Marrow-stem Kale. Marrow-stem Kale has 2.26mg of Vitamin E , while Lettuce has 0.22mg.

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

Infographic

Marrow-stem Kale vs Lettuce 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +544.4%
Contains more Magnesium +107.7%
Contains less Sodium -39.3%
Contains more Zinc +16.7%
Contains more Copper +58.6%
Contains more Iron +83%
Contains more Phosphorus +16%
Equal in Potassium - 194
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 70% 18% 20% 11% 19% 3% 6% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 33% 10% 13% 18% 4% 5% 10%
Contains more Calcium +544.4%
Contains more Magnesium +107.7%
Contains less Sodium -39.3%
Contains more Zinc +16.7%
Contains more Copper +58.6%
Contains more Iron +83%
Contains more Phosphorus +16%
Equal in Potassium - 194

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 E +927.3%
Contains more Vitamin C +283.7%
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 Folate +239.5%
Contains more Vitamin K +246.1%
Contains more Vitamin A +47.5%
Contains more Vitamin B1 +29.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 302% 46% 0% 118% 14% 30% 14% 17% 39% 97% 0% 1093%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 445% 5% 0% 31% 18% 19% 8% 9% 21% 29% 0% 316%
Contains more Vitamin E +927.3%
Contains more Vitamin C +283.7%
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 Folate +239.5%
Contains more Vitamin K +246.1%
Contains more Vitamin A +47.5%
Contains more Vitamin B1 +29.6%

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.
Marrow-stem Kale Lettuce
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

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Lettuce Opinion
Net carbs 1.42g 1.57g Lettuce
Protein 3.02g 1.36g Marrow-stem Kale
Fats 0.61g 0.15g Marrow-stem Kale
Carbs 5.42g 2.87g Marrow-stem Kale
Calories 32kcal 15kcal Marrow-stem Kale
Starch g 0g Lettuce
Fructose g 0.43g Lettuce
Sugar 0.46g 0.78g Marrow-stem Kale
Fiber 4g 1.3g Marrow-stem Kale
Calcium 232mg 36mg Marrow-stem Kale
Iron 0.47mg 0.86mg Lettuce
Magnesium 27mg 13mg Marrow-stem Kale
Phosphorus 25mg 29mg Lettuce
Potassium 213mg 194mg Marrow-stem Kale
Sodium 17mg 28mg Marrow-stem Kale
Zinc 0.21mg 0.18mg Marrow-stem Kale
Copper 0.046mg 0.029mg Marrow-stem Kale
Vitamin A 5019IU 7405IU Lettuce
Vitamin E 2.26mg 0.22mg Marrow-stem Kale
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 35.3mg 9.2mg Marrow-stem Kale
Vitamin B1 0.054mg 0.07mg Lettuce
Vitamin B2 0.13mg 0.08mg Marrow-stem Kale
Vitamin B3 0.742mg 0.375mg Marrow-stem Kale
Vitamin B5 0.267mg 0.134mg Marrow-stem Kale
Vitamin B6 0.165mg 0.09mg Marrow-stem Kale
Folate 129µg 38µg Marrow-stem Kale
Vitamin B12 0µg 0µg
Vitamin K 437.1µg 126.3µg Marrow-stem Kale
Tryptophan 0.031mg 0.009mg Marrow-stem Kale
Threonine 0.086mg 0.059mg Marrow-stem Kale
Isoleucine 0.1mg 0.084mg Marrow-stem Kale
Leucine 0.151mg 0.079mg Marrow-stem Kale
Lysine 0.117mg 0.084mg Marrow-stem Kale
Methionine 0.033mg 0.016mg Marrow-stem Kale
Phenylalanine 0.087mg 0.055mg Marrow-stem Kale
Valine 0.12mg 0.07mg Marrow-stem Kale
Histidine 0.047mg 0.022mg Marrow-stem Kale
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.055g 0.02g Lettuce
Monounsaturated Fat 0.03g 0.006g Marrow-stem Kale
Polyunsaturated fat 0.201g 0.082g Marrow-stem Kale

Which food is preferable for your diet?

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

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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
147
Marrow-stem Kale
75
Lettuce
Mineral Summary Score
20
Marrow-stem Kale
13
Lettuce

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
18%
Marrow-stem Kale
8%
Lettuce
Carbohydrates
5%
Marrow-stem Kale
3%
Lettuce
Fats
3%
Marrow-stem Kale
1%
Lettuce

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.

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