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  6. Burdock root vs. Kale

Burdock root vs. Kale — In-Depth Nutrition Comparison

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How are Burdock root and Kale different?

  • Burdock root is richer in Vitamin B6, Vitamin B5, and Fiber, while Kale is higher in Vitamin K, Vitamin A RAE, Vitamin C, Copper, and Manganese.
  • Kale covers your daily need of Vitamin K 679% more than Burdock root.
  • Burdock root contains 7 times more Vitamin B5 than Kale. Burdock root contains 0.321mg of Vitamin B5, while Kale contains 0.049mg.

Burdock root, raw and Kale, cooked, boiled, drained, without salt types were used in this article.

Infographic

Burdock root vs Kale infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Burdock root
Burdock root
5
:
5
Kale
Kale
Contains more Magnesium +111.1%
Contains more Phosphorus +82.1%
Contains more Potassium +35.1%
Contains less Sodium -78.3%
Contains more Zinc +37.5%
Contains more Calcium +75.6%
Contains more Iron +12.5%
Contains more Copper +102.6%
Contains more Manganese +79.3%
Contains more Selenium +28.6%
Burdock root
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 30% 28% 22% 28% 1% 10% 26% 31% 4%
Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
Contains more Magnesium +111.1%
Contains more Phosphorus +82.1%
Contains more Potassium +35.1%
Contains less Sodium -78.3%
Contains more Zinc +37.5%
Contains more Calcium +75.6%
Contains more Iron +12.5%
Contains more Copper +102.6%
Contains more Manganese +79.3%
Contains more Selenium +28.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Burdock root
Burdock root
3
:
7
Kale
Kale
Contains more Vitamin B5 +555.1%
Contains more Vitamin B6 +73.9%
Contains more Folate +76.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +123.7%
Contains more Vitamin C +1266.7%
Contains more Vitamin B1 +430%
Contains more Vitamin B2 +133.3%
Contains more Vitamin B3 +66.7%
Contains more Vitamin K +50962.5%
Burdock root
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 10% 3% 7% 6% 20% 56% 18% 0% 4%
Kale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 818% 17% 0% 137% 14% 17% 10% 3% 32% 10% 0% 2043%
Contains more Vitamin B5 +555.1%
Contains more Vitamin B6 +73.9%
Contains more Folate +76.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +123.7%
Contains more Vitamin C +1266.7%
Contains more Vitamin B1 +430%
Contains more Vitamin B2 +133.3%
Contains more Vitamin B3 +66.7%
Contains more Vitamin K +50962.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Burdock root
Burdock root
2
:
3
Kale
Kale
Contains more Carbs +208%
Contains more Protein +24.2%
Contains more Fats +166.7%
Contains more Water +13.9%
Equal in Other - 0.87
Burdock root
17% 80%
Protein: 1.53 g
Fats: 0.15 g
Carbs: 17.34 g
Water: 80.09 g
Other: 0.89 g
Kale
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
Contains more Carbs +208%
Contains more Protein +24.2%
Contains more Fats +166.7%
Contains more Water +13.9%
Equal in Other - 0.87

Fat Type Comparison

Fat type breakdown side-by-side comparison
Burdock root
Burdock root
2
:
1
Kale
Kale
Contains less Saturated Fat -51.9%
Contains more Monounsaturated Fat +23.3%
Contains more Polyunsaturated fat +227.1%
Burdock root
21% 31% 49%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.059 g
Kale
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 g
Contains less Saturated Fat -51.9%
Contains more Monounsaturated Fat +23.3%
Contains more Polyunsaturated fat +227.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Burdock root Kale
Lower in Sugar ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Burdock root Kale Opinion
Net carbs 14.04g 3.63g Burdock root
Protein 1.53g 1.9g Kale
Fats 0.15g 0.4g Kale
Carbs 17.34g 5.63g Burdock root
Calories 72kcal 28kcal Burdock root
Sugar 2.9g 1.25g Kale
Fiber 3.3g 2g Burdock root
Calcium 41mg 72mg Kale
Iron 0.8mg 0.9mg Kale
Magnesium 38mg 18mg Burdock root
Phosphorus 51mg 28mg Burdock root
Potassium 308mg 228mg Burdock root
Sodium 5mg 23mg Burdock root
Zinc 0.33mg 0.24mg Burdock root
Copper 0.077mg 0.156mg Kale
Manganese 0.232mg 0.416mg Kale
Selenium 0.7µg 0.9µg Kale
Vitamin A 0IU 13621IU Kale
Vitamin A RAE 0µg 681µg Kale
Vitamin E 0.38mg 0.85mg Kale
Vitamin C 3mg 41mg Kale
Vitamin B1 0.01mg 0.053mg Kale
Vitamin B2 0.03mg 0.07mg Kale
Vitamin B3 0.3mg 0.5mg Kale
Vitamin B5 0.321mg 0.049mg Burdock root
Vitamin B6 0.24mg 0.138mg Burdock root
Folate 23µg 13µg Burdock root
Vitamin K 1.6µg 817µg Kale
Tryptophan 0.006mg 0.023mg Kale
Threonine 0.026mg 0.085mg Kale
Isoleucine 0.03mg 0.114mg Kale
Leucine 0.032mg 0.133mg Kale
Lysine 0.067mg 0.114mg Kale
Methionine 0.009mg 0.018mg Kale
Phenylalanine 0.033mg 0.097mg Kale
Valine 0.033mg 0.104mg Kale
Histidine 0.031mg 0.04mg Kale
Saturated Fat 0.025g 0.052g Burdock root
Monounsaturated Fat 0.037g 0.03g Burdock root
Polyunsaturated fat 0.059g 0.193g Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Burdock root Kale
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
11%
Burdock root
258%
Kale
Minerals Daily Need Coverage Score
19%
Burdock root
22%
Kale

Comparison summary

Which food is lower in Sugar?
Kale
Kale is lower in Sugar (difference - 1.65g)
Which food is richer in vitamins?
Kale
Kale is relatively richer in vitamins
Which food contains less Sodium?
Burdock root
Burdock root contains less Sodium (difference - 18mg)
Which food is lower in Saturated Fat?
Burdock root
Burdock root is lower in Saturated Fat (difference - 0.027g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Burdock root - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169974/nutrients
  2. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.