Kale vs Lettuce: Choose Wisely

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

Kale - calories, kcal, weight, nutrition
Kale - calories, kcal, weight, nutrition

Lettuce vs Kale: Nutrition Comparison

per 100gKaleLettuce
Calories49 15
Carbohydrates8.75 g2.87 g
Fat0.93 g0.15 g
Dietary fiber3.6 g1.3 g
Protein4.28 g1.36 g
Calcium150 mg36 mg
Iron1.47 mg0.86 mg
Magnessium47 mg13 mg
Phosphorus92 mg29 mg
Potassium491 mg194 mg
Sodium38 mg28 mg
Zink0.56 mg0.18 mg
Vitaminium B1 (Thiamine)0.11 mg0.07 mg
Vitaminium B2 (riboflavin)0.13 mg0.08 mg
Vitaminium B3 (Niacin)1 mg0.375 mg
Vitaminium B50.091 mg0.134 mg
Vitaminium B60.271 mg0.09 mg
Vitaminium B9 (Folic acid)141 mg38 mg
Vitaminium C120 mg9.2 mg
Vitaminium K704.8 mg126.3 mg
Beta karoten5927 mg4443 mg

More Calories in Kale

At first glance, you can see that in kale is much more calories than in lettuce.

Kale has 49 kcal per 100g and lettuce 15 kcal per 100g so it is pretty easy to calculate that the difference is about 227%.

In kale and in lettuce most calories came from carbs.

See tables below to compare kale with lettuce in details.

Kale And Lettuce Nutrition Difference

  • Calories:
    kale - 227% more than lettuce
  • Carbohydrates:
    kale - 205% more than lettuce
  • Fat:
    kale - 520% more than lettuce
  • Dietary fiber:
    kale - 177% more than lettuce
  • Protein:
    kale - 215% more than lettuce

More protein in kale

It is aslo easy to see see that in kale is more protein than in lettuce.

There is 1.36g per 100g of lettuce and 4.28g per 100g of kale so using simple math we can see that difference is about 215%.

More carbohydrates in kale

In kale is more carbohydrates than in lettuce.

There is 2.87g/100g of carbohydrates in lettuce and 8.75g/100g in kale so let me do the math for you again - difference is about 205%.

More fat in kale

In kale is more fats than in lettuce.

The tables above show us that there is 0.15g/100g of fats in lettuce and 0.93g/100g in kale. In this case difference is about 520%.


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

Calories source

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


  • Calories15
  • Carbohydrates2.87 g
  • Fat0.15 g
  • Dietary fiber1.3 g
  • Protein1.36 g
Lettuce calories per:
| ounce | single piece | cup | chopped | 1 large leaf

Calories source

  • 63% CARBS
  • 30% PROTEIN
  • 7% FAT

Vitamins: lettuce vs kale

  • Vitaminium B1 (Thiamine):
    kale - 57% more than lettuce
  • Vitaminium B2 (riboflavin):
    kale - 63% more than lettuce
  • Vitaminium B3 (Niacin):
    kale - 167% more than lettuce
  • Vitaminium B5:
    lettuce - 47% more than kale
  • Vitaminium B6:
    kale - 201% more than lettuce
  • Vitaminium B9 (Folic acid):
    kale - 271% more than lettuce
  • Vitaminium C:
    kale - 1204% more than lettuce
  • Vitaminium K:
    kale - 458% more than lettuce
  • Beta karoten:
    kale - 33% more than lettuce

Minerals: kale vs lettuce

  • Calcium:
    kale - 317% more than lettuce
  • Iron:
    kale - 71% more than lettuce
  • Magnessium:
    kale - 262% more than lettuce
  • Phosphorus:
    kale - 217% more than lettuce
  • Potassium:
    kale - 153% more than lettuce
  • Sodium:
    kale - 36% more than lettuce
  • Zink:
    kale - 211% more than 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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