Kale vs. Romaine Lettuce

Nutrition comparison of Kale and Romaine Lettuce


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of kale versus romaine lettuce (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in kale and romaine lettuce:

  • Both kale and romaine lettuce are high in Vitamin A, Vitamin K, dietary fiber and potassium.
  • Kale has more riboflavin, niacin and pantothenic acid, however, romaine lettuce contains more folate.
  • Kale is an excellent source of Vitamin C and calcium.
Detailed nutritional comparison of kale and romaine lettuce is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Kale (Kale, raw) and Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.


Image of Kale src
Image of Romaine Lettuce src

Calories and Carbs

calories

Kale and romaine lettuce contain similar amounts of calories - kale has 35 calories per 100 grams and romaine lettuce has 17 calories.

For macronutrient ratios, kale is much lighter in carbs, much heavier in fat and similar to romaine lettuce for protein. Kale has a macronutrient ratio of 28:41:31 and for romaine lettuce, 26:65:10 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Kale Romaine Lettuce
Protein 28% 26%
Carbohydrates 41% 65%
Fat 31% 10%
Alcohol ~ ~

carbohydrates

Both kale and romaine lettuce are low in carbohydrates - kale has 4.4g of total carbs per 100 grams and romaine lettuce has 3.3g of carbohydrates.

The carbs in kale are made of 81% dietary fiber and 19% sugar, whereas the carbs in romaine lettuce comprise of 64% dietary fiber and 36% sugar.

dietary fiber

Both kale and romaine lettuce are high in dietary fiber. Kale has 95% more dietary fiber than romaine lettuce - kale has 4.1g of dietary fiber per 100 grams and romaine lettuce has 2.1g of dietary fiber.

sugar

Kale and romaine lettuce contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and romaine lettuce has 1.2g of sugar.



Protein

protein

Kale has 137% more protein than romaine lettuce - kale has 2.9g of protein per 100 grams and romaine lettuce has 1.2g of protein.

Fat

saturated fat

Both kale and romaine lettuce are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and romaine lettuce has 0.04g of saturated fat.

Vitamins

Vitamin C

Kale is an excellent source of Vitamin C and it has 22 times more Vitamin C than romaine lettuce - kale has 93.4mg of Vitamin C per 100 grams and romaine lettuce has 4mg of Vitamin C.

Vitamin A

Both kale and romaine lettuce are high in Vitamin A. Romaine lettuce has 81% more Vitamin A than kale - kale has 241ug of Vitamin A per 100 grams and romaine lettuce has 436ug of Vitamin A.

Vitamin E

Kale and romaine lettuce contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and romaine lettuce has 0.13mg of Vitamin E.

Vitamin K

Both kale and romaine lettuce are high in Vitamin K. Kale has 280% more Vitamin K than romaine lettuce - kale has 389.6ug of Vitamin K per 100 grams and romaine lettuce has 102.5ug of Vitamin K.

The B Vitamins

Kale has more riboflavin, niacin and pantothenic acid, however, romaine lettuce contains more folate. Both kale and romaine lettuce contain significant amounts of thiamin and Vitamin B6.

Kale Romaine Lettuce
Thiamin 0.113 MG 0.072 MG
Riboflavin 0.347 MG 0.067 MG
Niacin 1.18 MG 0.313 MG
Pantothenic acid 0.37 MG 0.142 MG
Vitamin B6 0.147 MG 0.074 MG
Folate 62 UG 136 UG

Minerals

calcium

Kale is an excellent source of calcium and it has 670% more calcium than romaine lettuce - kale has 254mg of calcium per 100 grams and romaine lettuce has 33mg of calcium.

iron

Kale has 65% more iron than romaine lettuce - kale has 1.6mg of iron per 100 grams and romaine lettuce has 0.97mg of iron.

potassium

Both kale and romaine lettuce are high in potassium. Kale has 41% more potassium than romaine lettuce - kale has 348mg of potassium per 100 grams and romaine lettuce has 247mg of potassium.

Antioxidants and Phytonutrients

flavonoids

Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]

For specific flavonoid compounds,

Kale Romaine Lettuce
isorhamnetin 23.6 mg ~
kaempferol 46.8 mg 0.02 mg
Quercetin 22.58 mg 2.2 mg
luteolin ~ 0.05 mg

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids, both kale and romaine lettuce contain significant amounts of beta-carotene.

Kale Romaine Lettuce
beta-carotene 2873 UG 5226 UG
lutein + zeaxanthin 6261 UG 2312 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than romaine lettuce per 100 grams.

Kale Romaine Lettuce
alpha linoleic acid 0.378 G 0.113 G
Total 0.378 G 0.113 G

omega 6s

Comparing omega-6 fatty acids, kale has more linoleic acid than romaine lettuce per 100 grams.

Kale Romaine Lettuce
linoleic acid 0.291 G 0.047 G
other omega 6 0.003 G ~
Total 0.294 G 0.047 G



Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Kale (Kale, raw) and Romaine Lettuce (Lettuce, cos or romaine, raw) .

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