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Butterbur vs. Kale — In-Depth Nutrition Comparison

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Significant differences between butterbur and kale

  • Butterbur has more potassium; however, kale is richer in vitamin A, vitamin C, iron, manganese, and copper.
  • Kale covers your daily vitamin A needs 75% more than butterbur.
  • Kale has 3 times less potassium than butterbur. Butterbur has 655mg of potassium, while kale has 228mg.

Specific food types used in this comparison are Butterbur, (fuki), raw and Kale, cooked, boiled, drained, without salt.

Infographic

Butterbur 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 31% 58% 3.8% 34% 4.4% 5.1% 0.91% 36% 4.9%
Kale
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 22% 20% 34% 52% 6.5% 12% 3% 54% 4.9%
Contains more CalciumCalcium +43.1%
Contains more PotassiumPotassium +187.3%
Contains less SodiumSodium -69.6%
Contains more MagnesiumMagnesium +28.6%
Contains more IronIron +800%
Contains more CopperCopper +51.5%
Contains more ZincZinc +50%
Contains more PhosphorusPhosphorus +133.3%
Contains more ManganeseManganese +51.8%
~equal in Selenium ~0.9µg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 105% 1% 0% 0% 5% 4.6% 3.8% 1.9% 22% 0% 0% 7.5% 0%
Kale
11
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 137% 227% 17% 0% 13% 16% 9.4% 2.9% 32% 0% 2043% 9.8% 0.22%
Contains more Vitamin CVitamin C +30.2%
Contains more Vitamin AVitamin A +22600%
Contains more Vitamin B1Vitamin B1 +165%
Contains more Vitamin B2Vitamin B2 +250%
Contains more Vitamin B3Vitamin B3 +150%
Contains more Vitamin B5Vitamin B5 +53.1%
Contains more Vitamin B6Vitamin B6 +43.8%
Contains more FolateFolate +30%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 95%
Protein: 0.39 g
Fats: 0.04 g
Carbs: 3.61 g
Water: 94.5 g
Other: 1.46 g
Kale
3
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 OtherOther +67.8%
Contains more ProteinProtein +387.2%
Contains more FatsFats +900%
Contains more CarbsCarbs +56%
~equal in Water ~91.2g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Butterbur Kale DV% diff.
Vitamin K 817µg 681%
Vitamin A 3µg 681µg 75%
Potassium 655mg 228mg 13%
Vitamin C 31.5mg 41mg 11%
Iron 0.1mg 0.9mg 10%
Fiber 2g 8%
Copper 0.103mg 0.156mg 6%
Manganese 0.274mg 0.416mg 6%
Vitamin E 0.85mg 6%
Vitamin B2 0.02mg 0.07mg 4%
Calcium 103mg 72mg 3%
Vitamin B6 0.096mg 0.138mg 3%
Protein 0.39g 1.9g 3%
Vitamin B1 0.02mg 0.053mg 3%
Vitamin B3 0.2mg 0.5mg 2%
Phosphorus 12mg 28mg 2%
Folate 10µg 13µg 1%
Polyunsaturated fat 0.193g 1%
Calories 14kcal 28kcal 1%
Fats 0.04g 0.4g 1%
Zinc 0.16mg 0.24mg 1%
Magnesium 14mg 18mg 1%
Carbs 3.61g 5.63g 1%
Sodium 7mg 23mg 1%
Net carbs 3.61g 3.63g N/A
Sugar 1.25g N/A
Selenium 0.9µg 0.9µg 0%
Vitamin B5 0.032mg 0.049mg 0%
Choline 0.4mg 0%
Saturated fat 0.052g 0%
Monounsaturated fat 0.03g 0%
Tryptophan 0.023mg 0%
Threonine 0.085mg 0%
Isoleucine 0.114mg 0%
Leucine 0.133mg 0%
Lysine 0.114mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.097mg 0%
Valine 0.104mg 0%
Histidine 0.04mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Butterbur Kale
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
12%
Butterbur
193%
Kale
Minerals Daily Need Coverage Score
19%
Butterbur
22%
Kale

Comparison summary

Which food is richer in minerals?
Kale
Kale is relatively richer in minerals
Which food is richer in vitamins?
Kale
Kale is relatively richer in vitamins
Which food is lower in Sugar?
Butterbur
Butterbur is lower in Sugar (difference - 1.25g)
Which food contains less Sodium?
Butterbur
Butterbur contains less Sodium (difference - 16mg)
Which food is lower in Saturated fat?
Butterbur
Butterbur is lower in Saturated fat (difference - 0.052g)
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 ($)

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. Butterbur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170385/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.