Kale (Raw)vsCos Or Romaine Lettuce (Raw)
Kale (Raw) has 35 calories and 2.9g protein per 100g. Cos Or Romaine Lettuce (Raw) has 17 calories and 1.2g protein per 100g Kale (Raw) has more protein, Cos Or Romaine Lettuce (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Kale (Raw) vs Cos Or Romaine Lettuce (Raw)
Go with Cos Or Romaine Lettuce (Raw) at just 17 kcal per 100g — 51% fewer calories.
Kale (Raw) will keep you satisfied longer with 4.1g fiber — fat and protein slow digestion while fiber adds bulk.
Kale (Raw) has both iron (1.6mg) and vitamin C (93.4mg) — vitamin C can boost iron absorption by up to 6x.
Kale (Raw) provides 254mg of calcium per 100g — a much better source for bone health.
Kale (Raw) delivers 93.4mg of vitamin C per 100g — great for immune function and skin health.
Kale (Raw) edges ahead overall with more fiber, more potassium, more vitamin C — the more nutritious option for everyday eating.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Kale Raw | Lettuce Cos Or Romaine | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 35kcal2% | 17kcal1% | +18kcal |
| Protein | 2.9g6% | 1.2g2% | +1.7g |
| Total Fat | 1.5g2% | 0.26g0% | +1.2g |
| Carbohydrates | 4.4g2% | 3.2g1% | +1.2g |
| Dietary Fiber | 4.1g15% | 1.8g6% | +2.3g |
| ✨Vitamins | |||
| Vitamin A | 241mcg27% | 436mcg48% | <0.1mcg |
| Vitamin C | 93mg104% | 4.6mg5% | +89mg |
| Vitamin E | 0.66mg4% | 0.14mg1% | +0.52mg |
| Vitamin K | 390mcg325% | 102mcg85% | +288mcg |
| Vitamin B6 | 0.15mg9% | <0.1mg5% | +<0.1mg |
| Folate | 62mcg16% | 50mcg13% | +12mcg |
| Thiamin (B1) | 0.11mg9% | <0.1mg7% | +<0.1mg |
| Riboflavin (B2) | 0.35mg27% | <0.1mg6% | +0.27mg |
| Niacin (B3) | 1.2mg7% | 0.32mg2% | +0.86mg |
| 🔶Minerals | |||
| Sodium | 53mg2% | — | — |
| Calcium | 254mg20% | 35mg3% | +219mg |
| Iron | 1.6mg9% | 0.95mg5% | +0.65mg |
| Potassium | 348mg7% | 253mg5% | +95mg |
| Phosphorus | 55mg4% | 30mg2% | +25mg |
| Magnesium | 33mg8% | 14mg3% | +19mg |
| Zinc | 0.39mg4% | 0.25mg2% | +0.14mg |
| Copper | <0.1mg6% | <0.1mg5% | +<0.1mg |
| Manganese | 0.92mg40% | 0.13mg6% | +0.79mg |
| Selenium | — | 0.40mcg1% | — |
🔬Nutritional Analysis
Calories: Cos Or Romaine Lettuce (Raw) is significantly lower in calories at just 17 kcal per 100g compared to 35 kcal for Kale (Raw) — that's 106% fewer calories, making Cos Or Romaine Lettuce (Raw) the better choice for calorie-conscious diets.
Protein: Kale (Raw) provides more protein with 2.92g versus 1.24g per 100g. In terms of protein-to-calorie efficiency, Kale (Raw) offers better value for building and maintaining muscle.
Fat: Cos Or Romaine Lettuce (Raw) is the leaner option with 0.26g of total fat per 100g compared to 1.49g.
Key Vitamins: The most notable vitamin differences are in Vitamin C (Kale (Raw): 93.4mg vs 4.6mg), Vitamin E (Kale (Raw): 0.66mg vs 0.14mg), Riboflavin (B2) (Kale (Raw): 0.347mg vs 0.072mg).
Key Minerals: Notable mineral differences include Calcium (Kale (Raw): 254mg vs 35mg), Manganese (Kale (Raw): 0.92mg vs 0.127mg), Magnesium (Kale (Raw): 32.7mg vs 13.7mg).
Diet Suitability: Both fit a low-carb or keto diet. Both fit a low-fat diet. Kale (Raw) fits a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Kale (Raw) or Cos Or Romaine Lettuce (Raw)?
- Kale (Raw) has more protein with 2.92g per 100g compared to 1.24g for Cos Or Romaine Lettuce (Raw).
- Which is lower in calories, Kale (Raw) or Cos Or Romaine Lettuce (Raw)?
- Cos Or Romaine Lettuce (Raw) is lower in calories with 17 kcal per 100g versus 35 kcal.
- Is Kale (Raw) or Cos Or Romaine Lettuce (Raw) healthier?
- It depends on your goals. Kale (Raw) has 35 calories and 2.92g protein per 100g, while Cos Or Romaine Lettuce (Raw) has 17 calories and 1.24g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Kale (Raw) or Cos Or Romaine Lettuce (Raw)?
- Cos Or Romaine Lettuce (Raw) is leaner with 0.26g of fat per 100g compared to 1.49g.
- Which has more fiber, Kale (Raw) or Cos Or Romaine Lettuce (Raw)?
- Kale (Raw) has more fiber with 4.1g per 100g compared to 1.8g.