Kale vs Romaine Lettuce: Make Healthy Choices
Where is more calories, protein, carbs - what is more healthy?
Romaine lettuce vs Kale: Nutrition Comparison
| per 100g | Kale | Romaine lettuce |
|---|---|---|
| Calories | 49 | 17 |
| Carbohydrates | 8.75 g | 3.29 g |
| Fat | 0.93 g | 0.3 g |
| Dietary fiber | 3.6 g | 2.1 g |
| Protein | 4.28 g | 1.23 g |
| Calcium | 150 mg | 33 mg |
| Iron | 1.47 mg | 0.97 mg |
| Magnessium | 47 mg | 14 mg |
| Potassium | 491 mg | 247 mg |
| Sodium | 38 mg | 8 mg |
| Vitaminium B1 (Thiamine) | 0.11 mg | 0.072 mg |
| Vitaminium B2 (riboflavin) | 0.13 mg | 0.067 mg |
| Vitaminium B3 (Niacin) | 1 mg | 0.313 mg |
| Vitaminium B6 | 0.271 mg | 0.074 mg |
| Vitaminium B9 (Folic acid) | 141 mg | 0.136 mg |
| Vitaminium C | 120 mg | 4 mg |
| Vitaminium K | 704.8 mg | 0.103 mg |
More Calories in Kale
At first glance, you can see that in kale is much more calories than in romaine lettuce.
Kale has 49 kcal per 100g and romaine lettuce 17 kcal per 100g so it is pretty easy to calculate that the difference is about 188%.
In kale and in romaine lettuce most calories came from carbs.
See tables below to compare kale with romaine lettuce in details.
Kale And Romaine lettuce Nutrition Difference
- Calories:
kale - 188% more than romaine lettuce - Carbohydrates:
kale - 166% more than romaine lettuce - Fat:
kale - 210% more than romaine lettuce - Dietary fiber:
kale - 71% more than romaine lettuce - Protein:
kale - 248% more than romaine lettuce
More protein in kale
It is aslo easy to see see that in kale is more protein than in romaine lettuce.
There is 1.23g per 100g of romaine lettuce and 4.28g per 100g of kale so using simple math we can see that difference is about 248%.
More carbohydrates in kale
In kale is more carbohydrates than in romaine lettuce.
There is 3.29g/100g of carbohydrates in romaine lettuce and 8.75g/100g in kale so let me do the math for you again - difference is about 166%.
More fat in kale
In kale is more fats than in romaine lettuce.
The tables above show us that there is 0.3g/100g of fats in romaine lettuce and 0.93g/100g in kale. In this case difference is about 210%.
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
Romaine lettuce
17kcal- Calories17
- Carbohydrates3.29 g
- Fat0.3 g
- Dietary fiber2.1 g
- Protein1.23 g
100g | ounce | standard serving size | cup | half cup | 1 lettuce
Calories source
- 63% CARBS
- 24% PROTEIN
- 13% FAT
Vitamins: romaine lettuce vs kale
- Vitaminium B1 (Thiamine):
kale - 53% more than romaine lettuce - Vitaminium B2 (riboflavin):
kale - 94% more than romaine lettuce - Vitaminium B3 (Niacin):
kale - 219% more than romaine lettuce - Vitaminium B6:
kale - 266% more than romaine lettuce - Vitaminium B9 (Folic acid):
kale - 103576% more than romaine lettuce - Vitaminium C:
kale - 2900% more than romaine lettuce - Vitaminium K:
kale - 684172% more than romaine lettuce
Minerals: kale vs romaine lettuce
- Calcium:
kale - 355% more than romaine lettuce - Iron:
kale - 52% more than romaine lettuce - Magnessium:
kale - 236% more than romaine lettuce - Potassium:
kale - 99% more than romaine lettuce - Sodium:
kale - 375% more than romaine lettuce
Compares of kale
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Compares of romaine lettuce
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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