Kale vs Lettuce: All Nutritional Differences
Where is more calories, protein, carbs - what is more healthy?
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
Lettuce vs Kale: Vitamins and Minerals Comparison
| per 100g | Kale | Lettuce |
|---|---|---|
| Calories | 49 | 15 |
| Carbohydrates | 8.75 g | 2.87 g |
| Fat | 0.93 g | 0.15 g |
| Dietary fiber | 3.6 g | 1.3 g |
| Protein | 4.28 g | 1.36 g |
| Calcium | 150 mg | 36 mg |
| Iron | 1.47 mg | 0.86 mg |
| Magnessium | 47 mg | 13 mg |
| Phosphorus | 92 mg | 29 mg |
| Potassium | 491 mg | 194 mg |
| Sodium | 38 mg | 28 mg |
| Zink | 0.56 mg | 0.18 mg |
| Vitaminium B1 (Thiamine) | 0.11 mg | 0.07 mg |
| Vitaminium B2 (riboflavin) | 0.13 mg | 0.08 mg |
| Vitaminium B3 (Niacin) | 1 mg | 0.375 mg |
| Vitaminium B5 | 0.091 mg | 0.134 mg |
| Vitaminium B6 | 0.271 mg | 0.09 mg |
| Vitaminium B9 (Folic acid) | 141 mg | 38 mg |
| Vitaminium C | 120 mg | 9.2 mg |
| Vitaminium K | 704.8 mg | 126.3 mg |
| Beta karoten | 5927 mg | 4443 mg |
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%.
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
Lettuce
15kcal- Calories15
- Carbohydrates2.87 g
- Fat0.15 g
- Dietary fiber1.3 g
- Protein1.36 g
100g | 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
Compares of kale
- Kale vs Artichoke
- Kale vs Arugula
- Kale vs Asparagus
- Kale vs Beetroot
- Kale vs Bitter Melon
- Kale vs Bok Choy
- see all compares of kale
Compares of lettuce
Read also:
- Calories from Kale
- Calories of Kohlrabi
- Calories in Leek
- Lettuce calories per 100g
- Lima beans carbs per 100g
- Lotus root protein per 100g
- Moringa fat per 100g
- How many calories do mustard greens leaves have?
- Calories in a half of onion
- Calories in whole onion
- Calories for one, two or more onions
- Calories in slice of onion
- How much protein in parsnips?
Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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