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  6. Red leaf lettuce vs. Kale

Red leaf lettuce vs. Kale — In-Depth Nutrition Comparison

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Differences between Red leaf lettuce and Kale

  • Red leaf lettuce has more Folate, while Kale has more Vitamin K, Vitamin C, Vitamin A RAE, Copper, and Manganese.
  • Kale's daily need coverage for Vitamin K is 564% higher.
  • Kale contains 30 times less Choline than Red leaf lettuce. Red leaf lettuce contains 11.8mg of Choline, while Kale contains 0.4mg.

The food types used in this comparison are Lettuce, red leaf, raw and Kale, cooked, boiled, drained, without salt.

Infographic

Red leaf lettuce vs Kale 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.
Red leaf lettuce
Red leaf lettuce
2
:
7
Kale
Kale
Contains more Iron +33.3%
Contains more Selenium +66.7%
Contains more Calcium +118.2%
Contains more Magnesium +50%
Contains more Potassium +21.9%
Contains more Zinc +20%
Contains more Copper +457.1%
Contains more Manganese +104.9%
Equal in Phosphorus - 28
Equal in Sodium - 23
Red leaf lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 45% 9% 12% 17% 4% 6% 10% 27% 9%
Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
Contains more Iron +33.3%
Contains more Selenium +66.7%
Contains more Calcium +118.2%
Contains more Magnesium +50%
Contains more Potassium +21.9%
Contains more Zinc +20%
Contains more Copper +457.1%
Contains more Manganese +104.9%
Equal in Phosphorus - 28
Equal in Sodium - 23

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.
Red leaf lettuce
Red leaf lettuce
4
:
6
Kale
Kale
Contains more Vitamin B1 +20.8%
Contains more Vitamin B5 +193.9%
Contains more Folate +176.9%
Contains more Vitamin A +81.8%
Contains more Vitamin E +466.7%
Contains more Vitamin C +1008.1%
Contains more Vitamin B3 +55.8%
Contains more Vitamin B6 +38%
Contains more Vitamin K +482.3%
Equal in Vitamin B2 - 0.07
Red leaf lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 450% 3% 0% 13% 16% 18% 7% 9% 24% 27% 0% 351%
Kale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 818% 17% 0% 137% 14% 17% 10% 3% 32% 10% 0% 2043%
Contains more Vitamin B1 +20.8%
Contains more Vitamin B5 +193.9%
Contains more Folate +176.9%
Contains more Vitamin A +81.8%
Contains more Vitamin E +466.7%
Contains more Vitamin C +1008.1%
Contains more Vitamin B3 +55.8%
Contains more Vitamin B6 +38%
Contains more Vitamin K +482.3%
Equal in Vitamin B2 - 0.07

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Red leaf lettuce
Red leaf lettuce
1
:
4
Kale
Kale
Contains more Protein +42.9%
Contains more Fats +81.8%
Contains more Carbs +149.1%
Contains more Other +58.2%
Equal in Water - 91.2
Red leaf lettuce
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 g
Kale
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
Contains more Protein +42.9%
Contains more Fats +81.8%
Contains more Carbs +149.1%
Contains more Other +58.2%
Equal in Water - 91.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Red leaf lettuce
Red leaf lettuce
1
:
2
Kale
Kale
Contains less Saturated Fat -67.3%
Contains more Monounsaturated Fat +500%
Contains more Polyunsaturated fat +168.1%
Red leaf lettuce
18% 5% 77%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.072 g
Kale
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 g
Contains less Saturated Fat -67.3%
Contains more Monounsaturated Fat +500%
Contains more Polyunsaturated fat +168.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Red leaf lettuce Kale
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Red leaf lettuce Kale Opinion
Net carbs 1.36g 3.63g Kale
Protein 1.33g 1.9g Kale
Fats 0.22g 0.4g Kale
Carbs 2.26g 5.63g Kale
Calories 16kcal 28kcal Kale
Fructose 0.28g Red leaf lettuce
Sugar 0.48g 1.25g Red leaf lettuce
Fiber 0.9g 2g Kale
Calcium 33mg 72mg Kale
Iron 1.2mg 0.9mg Red leaf lettuce
Magnesium 12mg 18mg Kale
Phosphorus 28mg 28mg
Potassium 187mg 228mg Kale
Sodium 25mg 23mg Kale
Zinc 0.2mg 0.24mg Kale
Copper 0.028mg 0.156mg Kale
Manganese 0.203mg 0.416mg Kale
Selenium 1.5µg 0.9µg Red leaf lettuce
Vitamin A 7492IU 13621IU Kale
Vitamin A RAE 375µg 681µg Kale
Vitamin E 0.15mg 0.85mg Kale
Vitamin C 3.7mg 41mg Kale
Vitamin B1 0.064mg 0.053mg Red leaf lettuce
Vitamin B2 0.077mg 0.07mg Red leaf lettuce
Vitamin B3 0.321mg 0.5mg Kale
Vitamin B5 0.144mg 0.049mg Red leaf lettuce
Vitamin B6 0.1mg 0.138mg Kale
Folate 36µg 13µg Red leaf lettuce
Vitamin K 140.3µg 817µg Kale
Tryptophan 0.022mg 0.023mg Kale
Threonine 0.048mg 0.085mg Kale
Isoleucine 0.038mg 0.114mg Kale
Leucine 0.07mg 0.133mg Kale
Lysine 0.045mg 0.114mg Kale
Methionine 0.016mg 0.018mg Kale
Phenylalanine 0.067mg 0.097mg Kale
Valine 0.048mg 0.104mg Kale
Histidine 0.019mg 0.04mg Kale
Saturated Fat 0.017g 0.052g Red leaf lettuce
Monounsaturated Fat 0.005g 0.03g Kale
Polyunsaturated fat 0.072g 0.193g Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Red leaf lettuce Kale
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
76%
Red leaf lettuce
258%
Kale
Minerals Daily Need Coverage Score
14%
Red leaf lettuce
22%
Kale

Comparison summary

Which food is lower in Sugar?
Red leaf lettuce
Red leaf lettuce is lower in Sugar (difference - 0.77g)
Which food is lower in Saturated Fat?
Red leaf lettuce
Red leaf lettuce is lower in Saturated Fat (difference - 0.035g)
Which food contains less Sodium?
Kale
Kale contains less Sodium (difference - 2mg)
Which food is richer in minerals?
Kale
Kale is relatively richer in minerals
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 ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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

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. Red leaf lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168431/nutrients
  2. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.