Kale vs Iceberg Lettuce: All Nutritional Differences

Where is more calories, protein, carbs - what is more healthy?

Kale - calories, kcal, weight, nutrition
Iceberg lettuce - calories, kcal, weight, nutrition

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

Iceberg lettuce vs Kale: Vitamins and Minerals Comparison

per 100gKaleIceberg lettuce
Calories49 14
Carbohydrates8.75 g2.97 g
Fat0.93 g0.14 g
Dietary fiber3.6 g1.2 g
Protein4.28 g0.9 g
Calcium150 mg18 mg
Iron1.47 mg0.41 mg
Magnessium47 mg7 mg
Potassium491 mg141 mg
Sodium38 mg10 mg
Vitaminium B1 (Thiamine)0.11 mg0.041 mg
Vitaminium B2 (riboflavin)0.13 mg0.025 mg
Vitaminium B3 (Niacin)1 mg0.123 mg
Vitaminium B60.271 mg0.042 mg
Vitaminium B9 (Folic acid)141 mg0.029 mg
Vitaminium C120 mg2.8 mg
Vitaminium K704.8 mg0.024 mg

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%.


  • Calories49
  • Carbohydrates8.75 g
  • Fat0.93 g
  • Dietary fiber3.6 g
  • Protein4.28 g
Kale calories per:
100g | ounce | handfull | cup | chopped

Calories source

  • 58% CARBS.
  • 28% PROTEIN
  • 14% FAT

Iceberg lettuce

  • Calories14
  • Carbohydrates2.97 g
  • Fat0.14 g
  • Dietary fiber1.2 g
  • Protein0.9 g
Iceberg lettuce calories per:
100g | ounce | single piece | cup | half cup

Calories source

  • 71% CARBS
  • 22% PROTEIN
  • 8% FAT

Vitamins: iceberg lettuce vs kale

Minerals: kale vs iceberg lettuce

Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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