Lettuce, cos or romaine, raw vs Kale, raw
Nutrition comparison per 100 g.
Lettuce, cos or romaine, raw
17 kcal
Kale, raw
35 kcal
Calories
17 kcal
35 kcal
Protein
1.2 g
2.9 g
Carbs
3.0 g
4.4 g
Fiber
1.8 g
4.1 g
Sugars
1.2 g
0.8 g
Fat
0.3 g
1.5 g
Sodium
8 mg
53 mg
Key takeaways
- Lettuce, cos or romaine, raw has 53% fewer calories (17 kcal vs 35 kcal).
- Kale, raw has more protein (2.9 g vs 1.2 g).
- Lettuce, cos or romaine, raw has more carbs (3.0 g vs 4.4 g).
- Kale, raw has more fiber (4.1 g vs 1.8 g).
- Kale, raw has more sugars (0.8 g vs 1.2 g).
| Macronutrients | Lettuce, cos or romaine, raw | Kale, raw |
|---|---|---|
| Calories | 17 kcal | 35 kcal |
| Protein | 1.2 g | 2.9 g |
| Total Fat | 0.3 g | 1.5 g |
| Total Carbohydrate | 3.0 g | 4.4 g |
| Dietary Fiber | 1.8 g | 4.1 g |
| Total Sugars | 1.2 g | 0.8 g |
| Water | 94.7 g | 89.6 g |
| Carbohydrates | Lettuce, cos or romaine, raw | Kale, raw |
|---|---|---|
| Total Carbohydrate | 3.0 g | 4.4 g |
| Dietary Fiber | 1.8 g | 4.1 g |
| Starch | 0.0 g | ~ |
| Total Sugars | 1.2 g | 0.8 g |
| Fats & Fatty Acids | Lettuce, cos or romaine, raw | Kale, raw |
|---|---|---|
| Total Fat | 0.3 g | 1.5 g |
| Saturated Fat | 0.0 g | 0.1 g |
| Monounsaturated Fat | 0.0 g | 0.1 g |
| Polyunsaturated Fat | 0.2 g | 0.3 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 113.0 mg | 180.0 mg |
| Omega-6 Fatty Acids | 47.0 mg | 138.0 mg |
| Protein & Amino Acids | Lettuce, cos or romaine, raw | Kale, raw |
|---|---|---|
| Protein | 1.2 g | 2.9 g |
| Histidine | 21.0 mg | 69.0 mg |
| Isoleucine | 45.0 mg | 197.0 mg |
| Leucine | 76.0 mg | 231.0 mg |
| Lysine | 64.0 mg | 197.0 mg |
| Methionine | 15.0 mg | 32.0 mg |
| Phenylalanine | 66.0 mg | 169.0 mg |
| Threonine | 44.0 mg | 147.0 mg |
| Tryptophan | 11.0 mg | 40.0 mg |
| Valine | 55.0 mg | 181.0 mg |
| Alanine | 56.0 mg | 166.0 mg |
| Arginine | 54.0 mg | 184.0 mg |
| Aspartic Acid | 140.0 mg | 295.0 mg |
| Cystine | 6.0 mg | 44.0 mg |
| Glutamic Acid | 179.0 mg | 374.0 mg |
| Glycine | 49.0 mg | 159.0 mg |
| Proline | 45.0 mg | 196.0 mg |
| Serine | 50.0 mg | 139.0 mg |
| Tyrosine | 25.0 mg | 117.0 mg |
| Vitamins | Lettuce, cos or romaine, raw | Kale, raw |
|---|---|---|
| Vitamin A (RAE) | 436.0 mcg | 769.0 mcg |
| Vitamin C | 4.6 mg | 120.0 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 0.1 mg | 0.7 mg |
| Vitamin K | 102.5 mcg | 817.0 mcg |
| Thiamin (B1) | 0.1 mg | 0.1 mg |
| Riboflavin (B2) | 0.1 mg | 0.3 mg |
| Niacin (B3) | 0.3 mg | 1.2 mg |
| Vitamin B6 | 0.1 mg | 0.3 mg |
| Folate (B9) | 136.0 mcg | 62.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.1 mg | 0.4 mg |
| Choline | 9.9 mg | ~ |
| Betaine | 0.1 mg | ~ |
| Minerals | Lettuce, cos or romaine, raw | Kale, raw |
|---|---|---|
| Calcium | 35.0 mg | 254.0 mg |
| Iron | 1.0 mg | 1.7 mg |
| Magnesium | 14.0 mg | 34.0 mg |
| Phosphorus | 30.0 mg | 56.0 mg |
| Potassium | 253.0 mg | 447.0 mg |
| Sodium | 8.0 mg | 53.0 mg |
| Zinc | 0.3 mg | 0.4 mg |
| Copper | 0.0 mg | 0.3 mg |
| Manganese | 0.2 mg | 0.9 mg |
| Selenium | 0.4 mcg | 0.9 mcg |
| Sterols | Lettuce, cos or romaine, raw | Kale, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Lettuce, cos or romaine, raw | Kale, raw |
|---|---|---|
| Alcohol | 0.0 g | 0.0 g |
| Caffeine | 0.0 mg | ~ |
| Theobromine | 0.0 mg | ~ |
| Ash | 0.6 g | 1.5 g |
Frequently asked questions
Which has fewer calories, Lettuce, cos or romaine, raw or Kale, raw?
Lettuce, cos or romaine, raw has fewer calories: 17 kcal for Lettuce, cos or romaine, raw vs 35 kcal for Kale, raw per 100 g.
Which has more protein, Lettuce, cos or romaine, raw or Kale, raw?
Kale, raw has more protein: 1.2 g for Lettuce, cos or romaine, raw vs 2.9 g for Kale, raw per 100 g.
Which has more fiber, Lettuce, cos or romaine, raw or Kale, raw?
Kale, raw has more fiber: 1.8 g for Lettuce, cos or romaine, raw vs 4.1 g for Kale, raw per 100 g.
Is Lettuce, cos or romaine, raw or Kale, raw healthier?
Lettuce, cos or romaine, raw is lower in calories, and Kale, raw is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.