Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Lettuce
  5. Compare
  6. Lettuce vs. Kale raw

Lettuce vs. Kale raw — In-Depth Nutrition Comparison

Compare

What are the main differences between lettuce and kale raw?

  • Lettuce has less vitamin K, copper, vitamin C, vitamin A, folate, manganese, vitamin B6, calcium, fiber, and phosphorus than kale raw.
  • Kale raw's daily need coverage for vitamin K is 482% higher.

We used Lettuce, green leaf, raw and Kale, raw types in this comparison.

Infographic

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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 45% 43% 55% 500% 15% 39% 5% 86% 4.9%
Contains less SodiumSodium -26.3%
Contains more MagnesiumMagnesium +261.5%
Contains more CalciumCalcium +316.7%
Contains more PotassiumPotassium +153.1%
Contains more IronIron +70.9%
Contains more CopperCopper +5069%
Contains more ZincZinc +211.1%
Contains more PhosphorusPhosphorus +217.2%
Contains more ManganeseManganese +163.6%
Contains more SeleniumSelenium +50%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 31% 0% 123% 4.4% 18% 18% 7% 8% 21% 0% 316% 29%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 400% 0% 167% 31% 28% 30% 19% 5.5% 63% 0% 1762% 106%
Contains more Vitamin B5Vitamin B5 +47.3%
Contains more Vitamin CVitamin C +1204.3%
Contains more Vitamin AVitamin A +35.1%
Contains more Vitamin EVitamin E +600%
Contains more Vitamin B1Vitamin B1 +57.1%
Contains more Vitamin B2Vitamin B2 +62.5%
Contains more Vitamin B3Vitamin B3 +166.7%
Contains more Vitamin B6Vitamin B6 +201.1%
Contains more Vitamin KVitamin K +458%
Contains more FolateFolate +271.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lettuce Kale raw DV% diff.
Vitamin K 126.3µg 704.8µg 482%
Copper 0.029mg 1.499mg 163%
Vitamin C 9.2mg 120mg 123%
Folate 38µg 141µg 26%
Manganese 0.25mg 0.659mg 18%
Vitamin A 370µg 500µg 14%
Vitamin B6 0.09mg 0.271mg 14%
Calcium 36mg 150mg 11%
Potassium 194mg 491mg 9%
Fiber 1.3g 3.6g 9%
Phosphorus 29mg 92mg 9%
Vitamin E 0.22mg 1.54mg 9%
Magnesium 13mg 47mg 8%
Iron 0.86mg 1.47mg 8%
Protein 1.36g 4.28g 6%
Vitamin B2 0.08mg 0.13mg 4%
Vitamin B3 0.375mg 1mg 4%
Zinc 0.18mg 0.56mg 3%
Vitamin B1 0.07mg 0.11mg 3%
Calories 15kcal 49kcal 2%
Carbs 2.87g 8.75g 2%
Choline 13.6mg 0.8mg 2%
Polyunsaturated fat 0.082g 0.338g 2%
Fats 0.15g 0.93g 1%
Selenium 0.6µg 0.9µg 1%
Vitamin B5 0.134mg 0.091mg 1%
Fructose 0.43g 1%
Protein per 100 calories 9.1g 8.7g N/A
Calories per 10 g protein 110kcal 114kcal N/A
Weight per 100 calories 667g 204g N/A
Net carbs 1.57g 5.15g N/A
Sugar 0.78g 2.26g N/A
Sodium 28mg 38mg 0%
Saturated fat 0.02g 0.091g 0%
Monounsaturated fat 0.006g 0.052g 0%
Tryptophan 0.009mg 0%
Threonine 0.059mg 0%
Isoleucine 0.084mg 0%
Leucine 0.079mg 0%
Lysine 0.084mg 0%
Methionine 0.016mg 0%
Phenylalanine 0.055mg 0%
Valine 0.07mg 0%
Histidine 0.022mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 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 WaterWater +13%
Contains more ProteinProtein +214.7%
Contains more FatsFats +520%
Contains more CarbsCarbs +204.9%
Contains more OtherOther +212.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 6% 76%
Saturated fat: Sat. Fat 0.02 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.082 g
19% 11% 70%
Saturated fat: Sat. Fat 0.091 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.338 g
Contains less Sat. FatSaturated fat -78%
Contains more Mono. FatMonounsaturated fat +766.7%
Contains more Poly. FatPolyunsaturated fat +312.2%

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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.