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  6. Marrow-stem Kale vs. Lettuce

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
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 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% 84% 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% 123% 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 +47.4%
Contains more Vitamin B1Vitamin B1 +29.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Lettuce DV% diff.
Vitamin K 437.1µg 126.3µg 259%
Vitamin C 35.3mg 9.2mg 29%
Folate 129µg 38µg 23%
Calcium 232mg 36mg 20%
Manganese 0.658mg 0.25mg 18%
Vitamin E 2.26mg 0.22mg 14%
Vitamin A 251µg 370µg 13%
Fiber 4g 1.3g 11%
Vitamin B6 0.165mg 0.09mg 6%
Iron 0.47mg 0.86mg 5%
Vitamin B2 0.13mg 0.08mg 4%
Protein 3.02g 1.36g 3%
Magnesium 27mg 13mg 3%
Vitamin B5 0.267mg 0.134mg 3%
Copper 0.046mg 0.029mg 2%
Vitamin B3 0.742mg 0.375mg 2%
Choline 23.2mg 13.6mg 2%
Polyunsaturated fat 0.201g 0.082g 1%
Calories 32kcal 15kcal 1%
Vitamin B1 0.054mg 0.07mg 1%
Selenium 1.3µg 0.6µg 1%
Potassium 213mg 194mg 1%
Carbs 5.42g 2.87g 1%
Fats 0.61g 0.15g 1%
Fructose 0.43g 1%
Phosphorus 25mg 29mg 1%
Net carbs 1.42g 1.57g N/A
Sugar 0.46g 0.78g N/A
Zinc 0.21mg 0.18mg 0%
Sodium 17mg 28mg 0%
Saturated fat 0.055g 0.02g 0%
Monounsaturated fat 0.03g 0.006g 0%
Tryptophan 0.031mg 0.009mg 0%
Threonine 0.086mg 0.059mg 0%
Isoleucine 0.1mg 0.084mg 0%
Leucine 0.151mg 0.079mg 0%
Lysine 0.117mg 0.084mg 0%
Methionine 0.033mg 0.016mg 0%
Phenylalanine 0.087mg 0.055mg 0%
Valine 0.12mg 0.07mg 0%
Histidine 0.047mg 0.022mg 0%

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%

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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.