Which is healthier, Kale or Lettuce?

Kale wins in 7 out of 10 nutritional categories. Kale has 49 calories and 4.3g protein per 100g, while Lettuce has 15 calories and 1.4g protein.

How many calories are in Kale vs Lettuce?

Kale contains 49 calories per 100g, while Lettuce contains 15 calories per 100g.

Which has more protein, Kale or Lettuce?

Kale has more protein with 4.3g per 100g compared to 1.4g.

Kale vs Lettuce

Nutrition Comparison per 100g

Kale 7

3 Lettuce

Vegetables vs Vegetables

Side-by-Side Nutrition Facts

Nutrient	Kale	Lettuce	Better
Calories	49kcal	15kcal	Lettuce
Protein	4.3g	1.4g	Kale
Total Fat	0.9g	0.2g	Lettuce
Carbohydrates	8.8g	2.9g	Kale
Fiber	3.6g	1.3g	Kale
Sugar	2.3g	0.8g	Lettuce
Vitamin C	120mg	9.2mg	Kale
Calcium	150mg	36mg	Kale
Iron	1.5mg	0.9mg	Kale
Potassium	491mg	194mg	Kale

Macronutrient Breakdown

Kale

Protein: 4.3g Fat: 0.9g Carbs: 8.8g

Lettuce

Protein: 1.4g Fat: 0.2g Carbs: 2.9g

Data Source

Nutrition data sourced from the USDA FoodData Central SR Legacy database. All values are per 100g of the food item. Actual nutritional content may vary by preparation method, brand, and serving size.

Kale vs Lettuce — Key Takeaway

Kale is the better source of fiber at 3.6g per 100g. Kale provides 120mg of vitamin C.

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