Nutrition Comparison Tool
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Scotch Kale
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Cooked Kale (Boiled, Drained)
×
Red Leaf Lettuce
×
Romaine Lettuce
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Scotch Kale 1 cup, chopped (x1) 1% DV 28 calories
  • Cooked Kale (Boiled, Drained) 1 cup, chopped (x1) 2% DV 47 calories
  • Red Leaf Lettuce 1 cup shredded (x1) 0% DV 4 calories
  • Romaine Lettuce 1 cup shredded (x1) 0% DV 8 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Scotch Kale 1 cup, chopped (x1) 1% DV 0.4g
  • Cooked Kale (Boiled, Drained) 1 cup, chopped (x1) 2% DV 1.6g
  • Red Leaf Lettuce 1 cup shredded (x1) 0% DV 0.06g
  • Romaine Lettuce 1 cup shredded (x1) 0% DV 0.14g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Scotch Kale 1 cup, chopped (x1) 2% DV 5.6g
  • Cooked Kale (Boiled, Drained) 1 cup, chopped (x1) 3% DV 6.9g
  • Red Leaf Lettuce 1 cup shredded (x1) 0% DV 0.63g
  • Romaine Lettuce 1 cup shredded (x1) 1% DV 1.5g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Scotch Kale 1 cup, chopped (x1) 4% DV 1.9g
  • Cooked Kale (Boiled, Drained) 1 cup, chopped (x1) 8% DV 3.8g
  • Red Leaf Lettuce 1 cup shredded (x1) 1% DV 0.37g
  • Romaine Lettuce 1 cup shredded (x1) 1% DV 0.58g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Scotch Kale 1 cup, chopped (x1) 0% DV 0mg
  • Cooked Kale (Boiled, Drained) 1 cup, chopped (x1) 0% DV 0mg
  • Red Leaf Lettuce 1 cup shredded (x1) 0% DV 0mg
  • Romaine Lettuce 1 cup shredded (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Scotch Kale 1 cup, chopped (x1) 0% DV 0.05g
  • Cooked Kale (Boiled, Drained) 1 cup, chopped (x1) 1% DV 0.23g
  • Red Leaf Lettuce 1 cup shredded (x1) 0% DV 0.01g
  • Romaine Lettuce 1 cup shredded (x1) 0% DV 0.02g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Scotch Kale 1 cup, chopped (x1) 4% DV 1.1g
  • Cooked Kale (Boiled, Drained) 1 cup, chopped (x1) 19% DV 5.2g
  • Red Leaf Lettuce 1 cup shredded (x1) 1% DV 0.25g
  • Romaine Lettuce 1 cup shredded (x1) 4% DV 0.99g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Scotch Kale 1 cup, chopped (x1) --% DV --g
  • Cooked Kale (Boiled, Drained) 1 cup, chopped (x1) 3% DV 1.6g
  • Red Leaf Lettuce 1 cup shredded (x1) 0% DV 0.13g
  • Romaine Lettuce 1 cup shredded (x1) 1% DV 0.56g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Scotch Kale 1 cup, chopped (x1) 11% DV 2mg
  • Cooked Kale (Boiled, Drained) 1 cup, chopped (x1) 6% DV 1.1mg
  • Red Leaf Lettuce 1 cup shredded (x1) 2% DV 0.34mg
  • Romaine Lettuce 1 cup shredded (x1) 3% DV 0.46mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Scotch Kale 1 cup, chopped (x1) 11% DV 137.4mg
  • Cooked Kale (Boiled, Drained) 1 cup, chopped (x1) 15% DV 195mg
  • Red Leaf Lettuce 1 cup shredded (x1) 1% DV 9.2mg
  • Romaine Lettuce 1 cup shredded (x1) 1% DV 15.5mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Scotch Kale 1 cup, chopped (x1) 6% DV 301.5mg
  • Cooked Kale (Boiled, Drained) 1 cup, chopped (x1) 4% DV 187.2mg
  • Red Leaf Lettuce 1 cup shredded (x1) 1% DV 52.4mg
  • Romaine Lettuce 1 cup shredded (x1) 2% DV 116.1mg
Comparison Table

Table Legend

  1. Scotch Kale
  2. Cooked Kale (Boiled, Drained)
  3. Red Leaf Lettuce
  4. Romaine Lettuce
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3 4
Weight (g) 67 130 28 47
Calories
(%DV)		 28
(1%)		 47
(2%)		 4
(0%)		 8
(0%)
Fat (g)
(%DV)		 0.4
(1%)		 1.6
(2%)		 0.06
(0%)		 0.14
(0%)
Protein (g)
(%DV)		 1.9
(4%)		 3.8
(8%)		 0.37
(1%)		 0.58
(1%)
Carbohydrate (g)
(%DV)		 5.6
(2%)		 6.9
(3%)		 0.63
(0%)		 1.5
(1%)
Sugars (g)
(%DV)		 --
(--%)		 1.6
(3%)		 0.13
(0%)		 0.56
(1%)
Fiber (g)
(%DV)		 1.1
(4%)		 5.2
(19%)		 0.25
(1%)		 0.99
(4%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.05
(0%)		 0.23
(1%)		 0.01
(0%)		 0.02
(0%)
Net-Carbs (g) 4.4
1.7
0.38
0.56
Trans Fatty Acids (g) 0
0
0
0
  Minerals
Food # 1 2 3 4
Weight (g) 67 130 28 47
Calcium (mg)
(%DV)		 137.4
(11%)		 195
(15%)		 9.2
(1%)		 15.5
(1%)
Iron, Fe (mg)
(%DV)		 2
(11%)		 1.1
(6%)		 0.34
(2%)		 0.46
(3%)
Potassium, K (mg)
(%DV)		 301.5
(6%)		 187.2
(4%)		 52.4
(1%)		 116.1
(2%)
Magnesium (mg)
(%DV)		 59
(14%)		 32.5
(8%)		 3.4
(1%)		 6.6
(2%)
Phosphorus, P (mg)
(%DV)		 41.5
(3%)		 54.6
(4%)		 7.8
(1%)		 14.1
(1%)
Sodium (mg)
(%DV)		 46.9
(2%)		 20.8
(1%)		 7
(0%)		 3.8
(0%)
Zinc, Zn (mg)
(%DV)		 0.25
(2%)		 0.35
(3%)		 0.06
(1%)		 0.11
(1%)
Copper, Cu (mg)
(%DV)		 0.16
(18%)		 0.09
(10%)		 0.01
(1%)		 0.02
(3%)
Manganese (mg)
(%DV)		 0.43
(19%)		 0.7
(31%)		 0.06
(2%)		 0.07
(3%)
Selenium, Se (mcg)
(%DV)		 0.6
(1%)		 1.2
(2%)		 0.42
(1%)		 0.19
(0%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
--
--
Iodine, I (mcg) --
--
--
--
Chlorine (mg) --
--
--
--
Chromium (mcg) --
--
--
--
  Vitamins
Food # 1 2 3 4
Weight (g) 67 130 28 47
Vitamin A, RAE (mcg)
(%DV)		 103.9
(12%)		 189.8
(21%)		 105
(12%)		 204.9
(23%)
Vitamin C (mg)
(%DV)		 87.1
(97%)		 23.1
(26%)		 1
(1%)		 1.9
(2%)
Thiamin (B1) (mg)
(%DV)		 0.05
(4%)		 0.08
(7%)		 0.02
(1%)		 0.03
(3%)
Riboflavin (B2) (mg)
(%DV)		 0.04
(3%)		 0.18
(14%)		 0.02
(2%)		 0.03
(2%)
Niacin (B3) (mg)
(%DV)		 0.87
(5%)		 0.59
(4%)		 0.09
(1%)		 0.15
(1%)
Vitamin B5 (PA) (mg)
(%DV)		 0.05
(1%)		 0.22
(4%)		 0.04
(1%)		 0.07
(1%)
Vitamin B6 (mg)
(%DV)		 0.15
(9%)		 0.08
(5%)		 0.03
(2%)		 0.03
(2%)
Biotin (mcg) --
--
--
--
Folate (B9) (mcg)
(%DV)		 18.8
(5%)		 84.5
(21%)		 10.1
(3%)		 63.9
(16%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 18.8
(5%)		 84.5
(21%)		 10.1
(3%)		 63.9
(16%)
Folate DFE (mcg)
(%)		 18.8
(5%)		 84.5
(21%)		 10.1
(3%)		 63.9
(16%)
Choline (mg)
(%DV)		 --
(--%)		 0.52
(0%)		 3.3
(1%)		 4.7
(1%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
0
0
Carotene, beta (mcg)
(%RDA)		 --
(--%)		 2250.3
(21%)		 1258.6
(12%)		 2456.2
(23%)
Carotene, alpha (mcg)
(%RDA)		 --
(--%)		 13
(0%)		 0
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 --
(--%)		 33.8
(0%)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU) 2077 3789.5 2097.8 4093.7
Lycopene (mcg) --
0
0
0
Lut + Zeaxanthin (mcg) --
6477.9
482.7
1086.6
Vitamin E (mg)
(%DV)		 --
(--%)		 2.1
(14%)		 0.04
(0%)		 0.06
(0%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) --
--
--
--
Vitamin D3 (mcg) --
--
--
--
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 --
(--%)		 544.1
(453%)		 39.3
(33%)		 48.2
(40%)
Vitamin K1 (mcg) --
0
0
0
Menaquinone-4 (K2) (mcg) --
0
--
--
  Other
Food # 1 2 3 4
Weight (g) 67 130 28 47
Water (g) 58.3
116.8
26.8
44.5
Ash (g) 0.86
0.95
0.15
0.27
Alcohol (g) --
0
0
0
Caffeine (mg) --
0
0
0
Theobromine (mg) --
0
0
0
PRAL score -7.24
-3.45
-0.84
-2.02
  Carbohydrates
Food # 1 2 3 4
Weight (g) 67 130 28 47
Soluble Fiber (g) --
--
--
--
Insoluble Fiber (g) --
--
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) --
0.33
0
0
Glucose (Dextrose) (g) --
0.7
0.06
0.18
Fructose (g) --
0.55
0.08
0.38
Lactose (g) --
0
0
0
Maltose (g) --
0
0
0
Galactose (g) --
0
0
0
Starch (g) --
--
0
0
Carbohydrate, other (g) --
--
--
--
Total sugar alcohols (g) --
--
--
--
  Fats
Food # 1 2 3 4
Weight (g) 67 130 28 47
Monounsaturated Fats (g) 0.03
0.133
0.003
0.006
Polyunsaturated Fats (g) 0.194
0.858
0.032
0.075
Omega 3s (g)
(%AI)		 0.103
(6%)		 0.482
(30%)		 0.023
(1%)		 0.053
(3%)
Omega 6s (g)
(%AI)		 0.079
(0%)		 0.372
(2%)		 0.01
(0%)		 0.022
(0%)
Omega 3 to Omega 6 Ratio 1.31
1.3
2.38
2.4
Omega 6 to Omega 3 Ratio 0.77
0.77
0.42
0.42
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 --
(--%)		 --
(--%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) --
0
0
0
Docosapentaenoic Acid (DPA) (g) --
0
0
0
Docosahexaenoic Acid (DHA) (g) --
0
0
0
n-3-Eicosatrienoic Acid (20:3) (g) --
--
--
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
--
--
--
gamma-Linolenic Acid (GLA) (g) --
--
--
--
c-c-n6-Eicosadienoic Acid (g) --
--
--
--
DHG-linolenic acid (DGLA) (g) --
--
--
--
Arachidonic acid (AA) (g) --
--
--
--
Saturated Fats  
Butyric (4:0) (g) --
0
0
0
Caproic (6:0) (g) --
0
0
0
Caprylic Acid (8:0) (g) 0
0
0
0
Capric Acid (10:0) (g) 0
0
0
0
Lauric Acid (12:0) (g) 1.34
0.008
0
0
Tridecanoic Acid (13:0) (g) --
--
--
--
Myristic Acid (14:0) (g) 2.01
0.008
0
0
Pentadecanoic Acid (15:0) (g) --
--
--
--
Palmitic Acid (16:0) (g) 0.044
0.203
0.007
0.016
Margaric Acid (17:0) (g) --
--
--
--
Stearic Acid (18:0) (g) 0.002
0.008
0.001
0.002
Arachidic Acid (20:0) (g) --
--
--
--
Behenic Acid (22:0) (g) --
--
--
--
Lignoceric Acid (24:0) (g) --
--
--
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) --
--
--
--
Pentadecenoic Acid (15:1) (g) --
--
--
--
Palmitoleic Acid (16:1) (g) 0.67
0
0.001
0.001
cis-Palmitoleic Acid (16:1 cis) (g) --
--
--
--
Heptadecenoic Acid (17:1) (g) --
--
--
--
Oleic Acid (18:1) (g) 0.028
0.133
0.002
0.004
c-Oleic Acid (18:1 cis) (g) --
--
--
--
c-Vaccenic acid (g) --
--
--
--
Gadoleic Acid (20:1) (g) --
0
0
0
Docosenoic Acid (22:1) (g) --
0
0
0
c-Docosenoic Acid (22:1 c) (g) --
--
--
--
c-Tetracosenoic Acid (24:1 c) (g) --
--
--
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.079
0.372
0.01
0.022
Conjugated Linoleic Acid (CLAs) (g) --
--
--
--
Octadecadienoic Acid (mixed) (g) --
--
--
--
Octadecatrienoic (undiff) (g) 0.103
0.482
0.023
0.053
Octadecatrienoic Acid (mixed) (g) --
--
--
--
Parinaric Acid (18:4) (g) --
0
0
0
Eicosatrienoic Acid (20:3) (g) --
--
--
--
Eicosatetraenoic Acid 20:4 (g) 0.67
0.004
0
0
Heneicosapentaenoic Acid 21:5 (g) --
--
--
--
22:4 (g) --
--
--
--
Trans Fats  
t-Polyenoic Fats (g) --
--
--
--
t-Monoenoic Fats (g) --
--
--
--
t-Palmitoleic Acid (16:1 t) (g) --
--
--
--
t-Oleic Acid (18:1 t) (g) --
--
--
--
t-Docosenoic Acid (22:1 t) (g) --
--
--
--
t-Octadecadienoic Acid (18:2 t) (g) --
--
--
--
t-t-Octadecadienoic Acid (g) --
--
--
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
--
--
Stigmasterol (g) --
--
--
--
Campesterol (g) --
--
--
--
Beta-sitosterol (g) --
--
--
--
Amino Acids
Food # 1 2 3 4
Weight (g) 67 130 28 47
Essential  
Histidine (mg)
(%RDI)		 39530
(5647%)		 224
(32%)		 5
(1%)		 10
(1%)
Isoleucine (mg)
(%RDI)		 113
(8%)		 229
(16%)		 11
(1%)		 21
(2%)
Leucine (mg)
(%RDI)		 131
(5%)		 267
(10%)		 20
(1%)		 36
(1%)
Lysine (mg)
(%RDI)		 113
(5%)		 229
(11%)		 13
(1%)		 30
(1%)
Methionine (mg)
(%RDI)		 18090
(2485%)		 38
(5%)		 4
(1%)		 7
(1%)
Phenylalanine (mg)
(%RDI)		 96
(11%)		 195
(22%)		 19
(2%)		 31
(3%)
Threonine (mg)
(%RDI)		 84
(8%)		 170
(16%)		 13
(1%)		 20
(2%)
Tryptophan (mg)
(%RDI)		 22780
(8136%)		 46
(16%)		 6
(2%)		 5
(2%)
Valine (mg)
(%RDI)		 103
(6%)		 208
(11%)		 13
(1%)		 26
(1%)
Conditional  
Arginine (mg) 105
212
11
25
Cystine (mg)
(%RDI)		 24790
(8638%)		 51
(18%)		 3
(1%)		 3
(1%)
Glycine (mg) 90
183
13
23
Proline (mg) 111
226
11
21
Tyrosine (mg)
(%RDI)		 66330
(7581%)		 135
(15%)		 8
(1%)		 12
(1%)
Non-Essential  
Alanine (mg) 94
192
14
26
Aspartic acid (mg) 168
342
39
65
Betaine (mg) --
0.39
0.06
0.05
Glutamic acid (mg) 213
432
43
84
Hydroxyproline (mg) --
--
--
--
Serine (mg) 79
161
12
24
Data Source
Scotch Kale
USDA Food Data Central Standard Release (Common)Omega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Cooked Kale (Boiled, Drained)
USDA Food Data Central Standard Release (Common)Omega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Red Leaf Lettuce
USDA Food Data Central Standard Release (Common)Omega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Romaine Lettuce
USDA Food Data Central Standard Release (Common)Omega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.