Kale vs Iceberg Lettuce: Choose Wisely
Where is more calories, protein, carbs - what is more healthy?
Iceberg lettuce vs Kale: Nutrition Comparison
| per 100g | Kale | Iceberg lettuce |
|---|---|---|
| Calories | 49 | 14 |
| Carbohydrates | 8.75 g | 2.97 g |
| Fat | 0.93 g | 0.14 g |
| Dietary fiber | 3.6 g | 1.2 g |
| Protein | 4.28 g | 0.9 g |
| Calcium | 150 mg | 18 mg |
| Iron | 1.47 mg | 0.41 mg |
| Magnessium | 47 mg | 7 mg |
| Potassium | 491 mg | 141 mg |
| Sodium | 38 mg | 10 mg |
| Vitaminium B1 (Thiamine) | 0.11 mg | 0.041 mg |
| Vitaminium B2 (riboflavin) | 0.13 mg | 0.025 mg |
| Vitaminium B3 (Niacin) | 1 mg | 0.123 mg |
| Vitaminium B6 | 0.271 mg | 0.042 mg |
| Vitaminium B9 (Folic acid) | 141 mg | 0.029 mg |
| Vitaminium C | 120 mg | 2.8 mg |
| Vitaminium K | 704.8 mg | 0.024 mg |
More Calories in Kale
At first glance, you can see that in kale is much more calories than in iceberg lettuce.
Kale has 49 kcal per 100g and iceberg lettuce 14 kcal per 100g so it is pretty easy to calculate that the difference is about 250%.
In kale and in iceberg lettuce most calories came from carbs.
See tables below to compare kale with iceberg lettuce in details.
Kale And Iceberg lettuce Nutrition Difference
- Calories:
kale - 250% more than iceberg lettuce - Carbohydrates:
kale - 195% more than iceberg lettuce - Fat:
kale - 564% more than iceberg lettuce - Dietary fiber:
kale - 200% more than iceberg lettuce - Protein:
kale - 376% more than iceberg lettuce
More protein in kale
It is aslo easy to see see that in kale is more protein than in iceberg lettuce.
There is 0.9g per 100g of iceberg lettuce and 4.28g per 100g of kale so using simple math we can see that difference is about 376%.
More carbohydrates in kale
In kale is more carbohydrates than in iceberg lettuce.
There is 2.97g/100g of carbohydrates in iceberg lettuce and 8.75g/100g in kale so let me do the math for you again - difference is about 195%.
More fat in kale
In kale is more fats than in iceberg lettuce.
The tables above show us that there is 0.14g/100g of fats in iceberg lettuce and 0.93g/100g in kale. In this case difference is about 564%.
Kale
49kcal- Calories49
- Carbohydrates8.75 g
- Fat0.93 g
- Dietary fiber3.6 g
- Protein4.28 g
100g | ounce | handfull | cup | chopped
Calories source
- 58% CARBS.
- 28% PROTEIN
- 14% FAT
Iceberg lettuce
14kcal- Calories14
- Carbohydrates2.97 g
- Fat0.14 g
- Dietary fiber1.2 g
- Protein0.9 g
100g | ounce | single piece | cup | half cup
Calories source
- 71% CARBS
- 22% PROTEIN
- 8% FAT
Vitamins: iceberg lettuce vs kale
- Vitaminium B1 (Thiamine):
kale - 168% more than iceberg lettuce - Vitaminium B2 (riboflavin):
kale - 420% more than iceberg lettuce - Vitaminium B3 (Niacin):
kale - 713% more than iceberg lettuce - Vitaminium B6:
kale - 545% more than iceberg lettuce - Vitaminium B9 (Folic acid):
kale - 486107% more than iceberg lettuce - Vitaminium C:
kale - 4186% more than iceberg lettuce - Vitaminium K:
kale - 2936567% more than iceberg lettuce
Minerals: kale vs iceberg lettuce
- Calcium:
kale - 733% more than iceberg lettuce - Iron:
kale - 259% more than iceberg lettuce - Magnessium:
kale - 571% more than iceberg lettuce - Potassium:
kale - 248% more than iceberg lettuce - Sodium:
kale - 280% more than iceberg lettuce
Compares of kale
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- Kale vs Bitter Melon
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- see all compares of kale
Compares of iceberg lettuce
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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