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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.
  • Daily need coverage for vitamin K for 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
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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.
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%
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%
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%
Contains more IronIron +83%
Contains more PhosphorusPhosphorus +16%
~equal in Potassium ~194mg

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 118% 301% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
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%
Contains more Vitamin CVitamin C +283.7%
Contains more Vitamin EVitamin 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%
Contains more Vitamin AVitamin A +47.5%
Contains more Vitamin B1Vitamin B1 +29.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Marrow-stem Kale Lettuce
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 Marrow-stem Kale Lettuce Opinion
Calories 32kcal 15kcal Marrow-stem Kale
Protein 3.02g 1.36g Marrow-stem Kale
Fats 0.61g 0.15g Marrow-stem Kale
Vitamin C 35.3mg 9.2mg Marrow-stem Kale
Net carbs 1.42g 1.57g Lettuce
Carbs 5.42g 2.87g Marrow-stem Kale
Magnesium 27mg 13mg Marrow-stem Kale
Calcium 232mg 36mg Marrow-stem Kale
Potassium 213mg 194mg Marrow-stem Kale
Iron 0.47mg 0.86mg Lettuce
Sugar 0.46g 0.78g Marrow-stem Kale
Fiber 4g 1.3g Marrow-stem Kale
Copper 0.046mg 0.029mg Marrow-stem Kale
Zinc 0.21mg 0.18mg Marrow-stem Kale
Phosphorus 25mg 29mg Lettuce
Sodium 17mg 28mg Marrow-stem Kale
Vitamin A 5019IU 7405IU Lettuce
Vitamin A 251µg 370µg Lettuce
Vitamin E 2.26mg 0.22mg Marrow-stem Kale
Manganese 0.658mg 0.25mg Marrow-stem Kale
Selenium 1.3µg 0.6µg 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
Vitamin K 437.1µg 126.3µg Marrow-stem Kale
Folate 129µg 38µg Marrow-stem Kale
Choline 23.2mg 13.6mg Marrow-stem Kale
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
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
Fructose 0.43g Lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marrow-stem Kale Lettuce
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
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
137%
Marrow-stem Kale
69%
Lettuce
Minerals Daily Need Coverage Score
25%
Marrow-stem Kale
14%
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 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. 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.