Kale Vs Lettuce

Kale Vs Lettuce

Ever wondered about the difference between Kale and Lettuce; which is more beneficial than the other. Lets find out here

Kale belongs to the nutritious cruciferous group of vegetables which include broccoli, cauliflower and Brussels sprout. They are eaten in variety of ways from salads to soups to smoothies.

Kale is Leaf cabbage with green or purple leaves, in which the central leaves do not form a head.

Lettuce is grown as a leaf vegetable which is used in salads.

Lettuce is grown as a green vegetable often used for salads, which is very rich in Vitamin K and Vitamin A.

Kale Vs Lettuce

Lettuce Leaves

Both are rich in fiber and low in calories. Excellent food to include on your plate if you are looking for weight loss diet plan.

Steaming Raw Kale reduces the bitterness and makes it more palatable, while steaming lettuce can make it soggy.

For more steps of steaming read here.

Kale Vs Letuce

Nutritional Table of Kale Vs Lettuce

Kale Vs Lettuce

Fibre Content:

Fibre content of kale can clean the gut like a broom pushing out the waste. The fiber content is around 3.6gms per 100gms.

Lettuce is considerably low in fibre content having providing only 1.2gm/100gm serving.


Kale is 3x richer than lettuce, providing 8gms/100gms. Kale served with other mixed vegetables can just provide 2gms of carbohydrates, which is very low.

Lettuce contains 3gms/100gms which makes the leaf very light and good for health.

Vitamin C

Kale contains 120mg/100g Vitamin C, so per serve may contain around 25-30mg Vitamin C, making it a useful source when eaten raw. Vitamin C can be damaged with heat/cooking so cooked kale may not provide the same benefits as raw.

Lettuce contains negligible amount of Vitamic C, around 3mg/100gms of serving. Overall, Lettuce lacks nutritional competition with Kale, however it is eaten as raw salad widely.

Kale Vs Lettuce


Kale is very rich in Calcium, but oxalic acid binds with calcium, making it unavailable for the body. Eating 2 bowl of cooked Kale or 4 cups of raw kale will provide the bioavailable calcium found in 1 glass of milk.

The calcium content of Calcium is comparatively very low, containing 18mg/100gm of lettuce. Lettuce also contains oxalic acid, which makes calcium unavailable for absorption.


Kale is beneficial to people suffering from hypertension, serving about 491mg/100gm.

Lettuce contains moderate levels of potassium about 141mg/100gms.

Vitamin K

Important for blood clotting, Kale is rich in Vitamin K.

Very little amount of Vitamin K is present in Lettuce.

Kale Vs Lettuce

Comparsion of Kale and Lettuce

Using oils like olive oil, is known to increase the Vitamin soluble content in the leaves, like Vitamin A, Vitamin K.

Of all the green leafy vegetables, Kale is the nutritious amongst all, Spinach ranking second. For more details click here.

Eat Well! Akansha Dalmia,

Lead Nutritional Writer, Time For Healthy Eating

Blogger: www.thewellbeingtalk.com