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. Marrow-stem Kale

Lettuce vs. Marrow-stem Kale — In-Depth Nutrition Comparison

Compare

The main differences between lettuce and marrow-stem Kale

  • Lettuce has more vitamin A; however, marrow-stem Kale has more vitamin K, vitamin C, folate, calcium, manganese, vitamin E, fiber, and vitamin B6.
  • Daily need coverage for vitamin K for marrow-stem Kale is 259% higher.

Food types used in this article are Lettuce, green leaf, raw and Collards, raw.

Infographic

Lettuce vs Marrow-stem Kale infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Contains more IronIron +83%
Contains more PhosphorusPhosphorus +16%
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%
~equal in Potassium ~213mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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 118% 0% 84% 45% 14% 30% 14% 16% 38% 0% 1093% 97%
Contains more Vitamin AVitamin A +47.4%
Contains more Vitamin B1Vitamin B1 +29.6%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lettuce Marrow-stem Kale DV% diff.
Vitamin K 126.3µg 437.1µg 259%
Vitamin C 9.2mg 35.3mg 29%
Folate 38µg 129µg 23%
Calcium 36mg 232mg 20%
Manganese 0.25mg 0.658mg 18%
Vitamin E 0.22mg 2.26mg 14%
Vitamin A 370µg 251µg 13%
Fiber 1.3g 4g 11%
Vitamin B6 0.09mg 0.165mg 6%
Iron 0.86mg 0.47mg 5%
Vitamin B2 0.08mg 0.13mg 4%
Protein 1.36g 3.02g 3%
Magnesium 13mg 27mg 3%
Vitamin B5 0.134mg 0.267mg 3%
Copper 0.029mg 0.046mg 2%
Vitamin B3 0.375mg 0.742mg 2%
Choline 13.6mg 23.2mg 2%
Calories 15kcal 32kcal 1%
Fats 0.15g 0.61g 1%
Carbs 2.87g 5.42g 1%
Potassium 194mg 213mg 1%
Phosphorus 29mg 25mg 1%
Selenium 0.6µg 1.3µg 1%
Vitamin B1 0.07mg 0.054mg 1%
Polyunsaturated fat 0.082g 0.201g 1%
Fructose 0.43g 1%
Protein per 100 calories 9.1g 9.4g N/A
Calories per 10 g protein 110kcal 106kcal N/A
Weight per 100 calories 667g 313g N/A
Net carbs 1.57g 1.42g N/A
Sugar 0.78g 0.46g N/A
Zinc 0.18mg 0.21mg 0%
Sodium 28mg 17mg 0%
Saturated fat 0.02g 0.055g 0%
Monounsaturated fat 0.006g 0.03g 0%
Tryptophan 0.009mg 0.031mg 0%
Threonine 0.059mg 0.086mg 0%
Isoleucine 0.084mg 0.1mg 0%
Leucine 0.079mg 0.151mg 0%
Lysine 0.084mg 0.117mg 0%
Methionine 0.016mg 0.033mg 0%
Phenylalanine 0.055mg 0.087mg 0%
Valine 0.07mg 0.12mg 0%
Histidine 0.022mg 0.047mg 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
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Contains more ProteinProtein +122.1%
Contains more FatsFats +306.7%
Contains more CarbsCarbs +88.9%
~equal in Water ~89.62g

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% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
Contains less Sat. FatSaturated fat -63.6%
Contains more Mono. FatMonounsaturated fat +400%
Contains more Poly. FatPolyunsaturated fat +145.1%

People also compare

Lettuce
Lettuce vs Tomato
Tomato
Lettuce
Lettuce vs Cucumber
Cucumber
Lettuce
Lettuce vs Cabbage
Cabbage
Marrow-stem Kale
Marrow-stem Kale vs Cauliflower
Cauliflower
Marrow-stem Kale
Marrow-stem Kale vs Cabbage
Cabbage
Marrow-stem Kale
Marrow-stem Kale vs Radish
Radish

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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.