Lettuce, iceberg (includes crisphead types), raw vs Kale, raw
Nutrition comparison per 100 g.
Lettuce, iceberg (includes crisphead types), raw
14 kcal
Kale, raw
35 kcal
Calories
14 kcal
35 kcal
Protein
0.9 g
2.9 g
Carbs
3.0 g
4.4 g
Fiber
1.2 g
4.1 g
Sugars
2.0 g
0.8 g
Fat
0.1 g
1.5 g
Sodium
10 mg
53 mg
Key takeaways
- Lettuce, iceberg (includes crisphead types), raw has 61% fewer calories (14 kcal vs 35 kcal).
- Kale, raw has more protein (2.9 g vs 0.9 g).
- Lettuce, iceberg (includes crisphead types), raw has more carbs (3.0 g vs 4.4 g).
- Kale, raw has more fiber (4.1 g vs 1.2 g).
- Kale, raw has more sugars (0.8 g vs 2.0 g).
| Macronutrients | Lettuce, iceberg (includes crisphead types), raw | Kale, raw |
|---|---|---|
| Calories | 14 kcal | 35 kcal |
| Protein | 0.9 g | 2.9 g |
| Total Fat | 0.1 g | 1.5 g |
| Total Carbohydrate | 3.0 g | 4.4 g |
| Dietary Fiber | 1.2 g | 4.1 g |
| Total Sugars | 2.0 g | 0.8 g |
| Water | 95.6 g | 89.6 g |
| Carbohydrates | Lettuce, iceberg (includes crisphead types), raw | Kale, raw |
|---|---|---|
| Total Carbohydrate | 3.0 g | 4.4 g |
| Dietary Fiber | 1.2 g | 4.1 g |
| Total Sugars | 2.0 g | 0.8 g |
| Fats & Fatty Acids | Lettuce, iceberg (includes crisphead types), raw | Kale, raw |
|---|---|---|
| Total Fat | 0.1 g | 1.5 g |
| Saturated Fat | 0.0 g | 0.1 g |
| Monounsaturated Fat | 0.0 g | 0.1 g |
| Polyunsaturated Fat | 0.1 g | 0.3 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 52.0 mg | 180.0 mg |
| Omega-6 Fatty Acids | 21.0 mg | 138.0 mg |
| Protein & Amino Acids | Lettuce, iceberg (includes crisphead types), raw | Kale, raw |
|---|---|---|
| Protein | 0.9 g | 2.9 g |
| Histidine | 9.0 mg | 69.0 mg |
| Isoleucine | 18.0 mg | 197.0 mg |
| Leucine | 25.0 mg | 231.0 mg |
| Lysine | 24.0 mg | 197.0 mg |
| Methionine | 5.0 mg | 32.0 mg |
| Phenylalanine | 23.0 mg | 169.0 mg |
| Threonine | 25.0 mg | 147.0 mg |
| Tryptophan | 9.0 mg | 40.0 mg |
| Valine | 24.0 mg | 181.0 mg |
| Alanine | 25.0 mg | 166.0 mg |
| Arginine | 15.0 mg | 184.0 mg |
| Aspartic Acid | 125.0 mg | 295.0 mg |
| Cystine | 5.0 mg | 44.0 mg |
| Glutamic Acid | 194.0 mg | 374.0 mg |
| Glycine | 15.0 mg | 159.0 mg |
| Proline | 10.0 mg | 196.0 mg |
| Serine | 25.0 mg | 139.0 mg |
| Tyrosine | 7.0 mg | 117.0 mg |
| Vitamins | Lettuce, iceberg (includes crisphead types), raw | Kale, raw |
|---|---|---|
| Vitamin A (RAE) | 25.0 mcg | 769.0 mcg |
| Vitamin C | 2.8 mg | 120.0 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 0.2 mg | 0.7 mg |
| Vitamin K | 24.1 mcg | 817.0 mcg |
| Thiamin (B1) | 0.0 mg | 0.1 mg |
| Riboflavin (B2) | 0.0 mg | 0.3 mg |
| Niacin (B3) | 0.1 mg | 1.2 mg |
| Vitamin B6 | 0.0 mg | 0.3 mg |
| Folate (B9) | 29.0 mcg | 62.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.1 mg | 0.4 mg |
| Choline | 6.7 mg | ~ |
| Betaine | 0.1 mg | ~ |
| Minerals | Lettuce, iceberg (includes crisphead types), raw | Kale, raw |
|---|---|---|
| Calcium | 18.0 mg | 254.0 mg |
| Iron | 0.4 mg | 1.7 mg |
| Magnesium | 7.0 mg | 34.0 mg |
| Phosphorus | 20.0 mg | 56.0 mg |
| Potassium | 141.0 mg | 447.0 mg |
| Sodium | 10.0 mg | 53.0 mg |
| Zinc | 0.2 mg | 0.4 mg |
| Copper | 0.0 mg | 0.3 mg |
| Manganese | 0.1 mg | 0.9 mg |
| Selenium | 0.1 mcg | 0.9 mcg |
| Sterols | Lettuce, iceberg (includes crisphead types), raw | Kale, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Phytosterols | 10.0 mg | ~ |
| Other | Lettuce, iceberg (includes crisphead types), raw | Kale, raw |
|---|---|---|
| Alcohol | 0.0 g | 0.0 g |
| Caffeine | 0.0 mg | ~ |
| Theobromine | 0.0 mg | ~ |
| Ash | 0.4 g | 1.5 g |
Frequently asked questions
Which has fewer calories, Lettuce, iceberg (includes crisphead types), raw or Kale, raw?
Lettuce, iceberg (includes crisphead types), raw has fewer calories: 14 kcal for Lettuce, iceberg (includes crisphead types), raw vs 35 kcal for Kale, raw per 100 g.
Which has more protein, Lettuce, iceberg (includes crisphead types), raw or Kale, raw?
Kale, raw has more protein: 0.9 g for Lettuce, iceberg (includes crisphead types), raw vs 2.9 g for Kale, raw per 100 g.
Which has more fiber, Lettuce, iceberg (includes crisphead types), raw or Kale, raw?
Kale, raw has more fiber: 1.2 g for Lettuce, iceberg (includes crisphead types), raw vs 4.1 g for Kale, raw per 100 g.
Is Lettuce, iceberg (includes crisphead types), raw or Kale, raw healthier?
Lettuce, iceberg (includes crisphead types), 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.