Nutrition Comparison Tool

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      Scotch Kale
      ×
      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.