Lettuce, red leaf, raw vs Kale, raw
Nutrition comparison per 100 g.
Lettuce, red leaf, raw
18 kcal
Kale, raw
35 kcal
Calories
18 kcal
35 kcal
Protein
0.9 g
2.9 g
Carbs
3.3 g
4.4 g
Fiber
0.9 g
4.1 g
Sugars
0.5 g
0.8 g
Fat
0.1 g
1.5 g
Sodium
25 mg
53 mg
Key takeaways
- Lettuce, red leaf, raw has 50% fewer calories (18 kcal vs 35 kcal).
- Kale, raw has more protein (2.9 g vs 0.9 g).
- Lettuce, red leaf, raw has more carbs (3.3 g vs 4.4 g).
- Kale, raw has more fiber (4.1 g vs 0.9 g).
- Lettuce, red leaf, raw has more sugars (0.5 g vs 0.8 g).
| Macronutrients | Lettuce, red leaf, raw | Kale, raw |
|---|---|---|
| Calories | 18 kcal | 35 kcal |
| Protein | 0.9 g | 2.9 g |
| Total Fat | 0.1 g | 1.5 g |
| Total Carbohydrate | 3.3 g | 4.4 g |
| Dietary Fiber | 0.9 g | 4.1 g |
| Total Sugars | 0.5 g | 0.8 g |
| Water | 95.6 g | 89.6 g |
| Carbohydrates | Lettuce, red leaf, raw | Kale, raw |
|---|---|---|
| Total Carbohydrate | 3.3 g | 4.4 g |
| Dietary Fiber | 0.9 g | 4.1 g |
| Starch | 0.0 g | ~ |
| Total Sugars | 0.5 g | 0.8 g |
| Fats & Fatty Acids | Lettuce, red leaf, raw | Kale, raw |
|---|---|---|
| Total Fat | 0.1 g | 1.5 g |
| Saturated Fat | ~ | 0.1 g |
| Monounsaturated Fat | ~ | 0.1 g |
| Polyunsaturated Fat | ~ | 0.3 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | ~ | 180.0 mg |
| Omega-6 Fatty Acids | ~ | 138.0 mg |
| Protein & Amino Acids | Lettuce, red leaf, raw | Kale, raw |
|---|---|---|
| Protein | 0.9 g | 2.9 g |
| Histidine | 19.0 mg | 69.0 mg |
| Isoleucine | 38.0 mg | 197.0 mg |
| Leucine | 70.0 mg | 231.0 mg |
| Lysine | 45.0 mg | 197.0 mg |
| Methionine | 16.0 mg | 32.0 mg |
| Phenylalanine | 67.0 mg | 169.0 mg |
| Threonine | 48.0 mg | 147.0 mg |
| Tryptophan | 22.0 mg | 40.0 mg |
| Valine | 48.0 mg | 181.0 mg |
| Alanine | 51.0 mg | 166.0 mg |
| Arginine | 41.0 mg | 184.0 mg |
| Aspartic Acid | 140.0 mg | 295.0 mg |
| Cystine | 9.0 mg | 44.0 mg |
| Glutamic Acid | 155.0 mg | 374.0 mg |
| Glycine | 48.0 mg | 159.0 mg |
| Proline | 38.0 mg | 196.0 mg |
| Serine | 44.0 mg | 139.0 mg |
| Tyrosine | 29.0 mg | 117.0 mg |
| Vitamins | Lettuce, red leaf, raw | Kale, raw |
|---|---|---|
| Vitamin A (RAE) | 375.0 mcg | 769.0 mcg |
| Vitamin C | 9.3 mg | 120.0 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 0.2 mg | 0.7 mg |
| Vitamin K | 140.3 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) | 36.0 mcg | 62.0 mcg |
| Vitamin B12 | ~ | 0.0 mcg |
| Pantothenic Acid (B5) | 0.1 mg | 0.4 mg |
| Choline | 11.8 mg | ~ |
| Betaine | 0.2 mg | ~ |
| Minerals | Lettuce, red leaf, raw | Kale, raw |
|---|---|---|
| Calcium | 42.6 mg | 254.0 mg |
| Iron | 1.2 mg | 1.7 mg |
| Magnesium | 12.4 mg | 34.0 mg |
| Phosphorus | 28.0 mg | 56.0 mg |
| Potassium | 321.4 mg | 447.0 mg |
| Sodium | 25.0 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 | 1.5 mcg | 0.9 mcg |
| Sterols | Lettuce, red leaf, raw | Kale, raw |
|---|---|---|
| Cholesterol | ~ | 0.0 mg |
| Other | Lettuce, red leaf, raw | Kale, raw |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Ash | 0.7 g | 1.5 g |
Frequently asked questions
Which has fewer calories, Lettuce, red leaf, raw or Kale, raw?
Lettuce, red leaf, raw has fewer calories: 18 kcal for Lettuce, red leaf, raw vs 35 kcal for Kale, raw per 100 g.
Which has more protein, Lettuce, red leaf, raw or Kale, raw?
Kale, raw has more protein: 0.9 g for Lettuce, red leaf, raw vs 2.9 g for Kale, raw per 100 g.
Which has more fiber, Lettuce, red leaf, raw or Kale, raw?
Kale, raw has more fiber: 0.9 g for Lettuce, red leaf, raw vs 4.1 g for Kale, raw per 100 g.
Is Lettuce, red leaf, raw or Kale, raw healthier?
Lettuce, red leaf, 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.