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

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Significant differences between Red leaf lettuce and Kale raw

  • The amount of Vitamin K, Copper, Vitamin C, Folate, Manganese, Vitamin A RAE, Vitamin B6, Calcium, Fiber, and Vitamin E in Kale raw is higher than in Red leaf lettuce.
  • Kale raw covers your daily Vitamin K needs 470% more than Red leaf lettuce.

Specific food types used in this comparison are Lettuce, red leaf, raw and Kale, raw.

Infographic

Red leaf lettuce vs Kale raw 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.
Contains less Sodium -34.2%
Contains more Selenium +66.7%
Contains more Calcium +354.5%
Contains more Iron +22.5%
Contains more Magnesium +291.7%
Contains more Phosphorus +228.6%
Contains more Potassium +162.6%
Contains more Zinc +180%
Contains more Copper +5253.6%
Contains more Manganese +224.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 45% 9% 12% 17% 4% 6% 10% 27% 9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 56% 34% 40% 44% 5% 16% 500% 86% 5%
Contains less Sodium -34.2%
Contains more Selenium +66.7%
Contains more Calcium +354.5%
Contains more Iron +22.5%
Contains more Magnesium +291.7%
Contains more Phosphorus +228.6%
Contains more Potassium +162.6%
Contains more Zinc +180%
Contains more Copper +5253.6%
Contains more Manganese +224.6%

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.
:
Contains more Vitamin B5 +58.2%
Contains more Choline +1375%
Contains more Vitamin A +33.3%
Contains more Vitamin E +926.7%
Contains more Vitamin C +3143.2%
Contains more Vitamin B1 +71.9%
Contains more Vitamin B2 +68.8%
Contains more Vitamin B3 +211.5%
Contains more Vitamin B6 +171%
Contains more Folate +291.7%
Contains more Vitamin K +402.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 450% 3% 0% 13% 16% 18% 7% 9% 24% 27% 0% 7% 351%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 600% 31% 0% 400% 28% 30% 19% 6% 63% 106% 0% 1% 1762%
Contains more Vitamin B5 +58.2%
Contains more Choline +1375%
Contains more Vitamin A +33.3%
Contains more Vitamin E +926.7%
Contains more Vitamin C +3143.2%
Contains more Vitamin B1 +71.9%
Contains more Vitamin B2 +68.8%
Contains more Vitamin B3 +211.5%
Contains more Vitamin B6 +171%
Contains more Folate +291.7%
Contains more Vitamin K +402.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +13.8%
Contains more Protein +221.8%
Contains more Fats +322.7%
Contains more Carbs +287.2%
Contains more Other +263.6%
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 g
4% 9% 84% 2%
Protein: 4.28 g
Fats: 0.93 g
Carbs: 8.75 g
Water: 84.04 g
Other: 2 g
Contains more Water +13.8%
Contains more Protein +221.8%
Contains more Fats +322.7%
Contains more Carbs +287.2%
Contains more Other +263.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -81.3%
Contains more Monounsaturated Fat +940%
Contains more Polyunsaturated fat +369.4%
18% 5% 77%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.072 g
19% 11% 70%
Saturated Fat: 0.091 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.338 g
Contains less Saturated Fat -81.3%
Contains more Monounsaturated Fat +940%
Contains more Polyunsaturated fat +369.4%

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 raw
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Red leaf lettuce Kale raw Opinion
Net carbs 1.36g 5.15g Kale raw
Protein 1.33g 4.28g Kale raw
Fats 0.22g 0.93g Kale raw
Carbs 2.26g 8.75g Kale raw
Calories 16kcal 49kcal Kale raw
Fructose 0.28g Red leaf lettuce
Sugar 0.48g 2.26g Red leaf lettuce
Fiber 0.9g 3.6g Kale raw
Calcium 33mg 150mg Kale raw
Iron 1.2mg 1.47mg Kale raw
Magnesium 12mg 47mg Kale raw
Phosphorus 28mg 92mg Kale raw
Potassium 187mg 491mg Kale raw
Sodium 25mg 38mg Red leaf lettuce
Zinc 0.2mg 0.56mg Kale raw
Copper 0.028mg 1.499mg Kale raw
Manganese 0.203mg 0.659mg Kale raw
Selenium 1.5µg 0.9µg Red leaf lettuce
Vitamin A 7492IU 9990IU Kale raw
Vitamin A RAE 375µg 500µg Kale raw
Vitamin E 0.15mg 1.54mg Kale raw
Vitamin C 3.7mg 120mg Kale raw
Vitamin B1 0.064mg 0.11mg Kale raw
Vitamin B2 0.077mg 0.13mg Kale raw
Vitamin B3 0.321mg 1mg Kale raw
Vitamin B5 0.144mg 0.091mg Red leaf lettuce
Vitamin B6 0.1mg 0.271mg Kale raw
Folate 36µg 141µg Kale raw
Choline 11.8mg 0.8mg Red leaf lettuce
Vitamin K 140.3µg 704.8µg Kale raw
Tryptophan 0.022mg Red leaf lettuce
Threonine 0.048mg Red leaf lettuce
Isoleucine 0.038mg Red leaf lettuce
Leucine 0.07mg Red leaf lettuce
Lysine 0.045mg Red leaf lettuce
Methionine 0.016mg Red leaf lettuce
Phenylalanine 0.067mg Red leaf lettuce
Valine 0.048mg Red leaf lettuce
Histidine 0.019mg Red leaf lettuce
Saturated Fat 0.017g 0.091g Red leaf lettuce
Monounsaturated Fat 0.005g 0.052g Kale raw
Polyunsaturated fat 0.072g 0.338g Kale raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Red leaf lettuce Kale raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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
71%
Red leaf lettuce
234%
Kale raw
Minerals Daily Need Coverage Score
14%
Red leaf lettuce
83%
Kale raw

Comparison summary

Which food is lower in Sugar?
Red leaf lettuce
Red leaf lettuce is lower in Sugar (difference - 1.78g)
Which food contains less Sodium?
Red leaf lettuce
Red leaf lettuce contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Red leaf lettuce
Red leaf lettuce is lower in Saturated Fat (difference - 0.074g)
Which food is richer in minerals?
Kale raw
Kale raw is relatively richer in minerals
Which food is richer in vitamins?
Kale raw
Kale raw is relatively richer in vitamins
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 ($)

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168421/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.