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  6. Butterbur vs. Kale

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 RAE, Vitamin C, Iron, Manganese, and Copper.
  • Kale covers your daily Vitamin A RAE 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.
Butterbur
Butterbur
3
:
6
Kale
Kale
Contains more Calcium +43.1%
Contains more Potassium +187.3%
Contains less Sodium -69.6%
Contains more Iron +800%
Contains more Magnesium +28.6%
Contains more Phosphorus +133.3%
Contains more Zinc +50%
Contains more Copper +51.5%
Contains more Manganese +51.8%
Equal in Selenium - 0.9
Butterbur
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 4% 10% 6% 58% 1% 5% 35% 36% 5%
Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
Contains more Calcium +43.1%
Contains more Potassium +187.3%
Contains less Sodium -69.6%
Contains more Iron +800%
Contains more Magnesium +28.6%
Contains more Phosphorus +133.3%
Contains more Zinc +50%
Contains more Copper +51.5%
Contains more Manganese +51.8%
Equal in Selenium - 0.9

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.
Butterbur
Butterbur
0
:
10
Kale
Kale
Contains more Vitamin A +27142%
Contains more Vitamin C +30.2%
Contains more Vitamin B1 +165%
Contains more Vitamin B2 +250%
Contains more Vitamin B3 +150%
Contains more Vitamin B5 +53.1%
Contains more Vitamin B6 +43.8%
Contains more Folate +30%
Butterbur
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 105% 5% 5% 4% 2% 23% 8% 0% 0%
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 A +27142%
Contains more Vitamin C +30.2%
Contains more Vitamin B1 +165%
Contains more Vitamin B2 +250%
Contains more Vitamin B3 +150%
Contains more Vitamin B5 +53.1%
Contains more Vitamin B6 +43.8%
Contains more Folate +30%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Butterbur
Butterbur
2
:
3
Kale
Kale
Contains more Other +67.8%
Contains more Protein +387.2%
Contains more Fats +900%
Contains more Carbs +56%
Equal in Water - 91.2
Butterbur
4% 95%
Protein: 0.39 g
Fats: 0.04 g
Carbs: 3.61 g
Water: 94.5 g
Other: 1.46 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 Other +67.8%
Contains more Protein +387.2%
Contains more Fats +900%
Contains more Carbs +56%
Equal in Water - 91.2

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 Opinion
Net carbs 3.61g 3.63g Kale
Protein 0.39g 1.9g Kale
Fats 0.04g 0.4g Kale
Carbs 3.61g 5.63g Kale
Calories 14kcal 28kcal Kale
Sugar 1.25g Butterbur
Fiber 2g Kale
Calcium 103mg 72mg Butterbur
Iron 0.1mg 0.9mg Kale
Magnesium 14mg 18mg Kale
Phosphorus 12mg 28mg Kale
Potassium 655mg 228mg Butterbur
Sodium 7mg 23mg Butterbur
Zinc 0.16mg 0.24mg Kale
Copper 0.103mg 0.156mg Kale
Manganese 0.274mg 0.416mg Kale
Selenium 0.9µg 0.9µg
Vitamin A 50IU 13621IU Kale
Vitamin A RAE 3µg 681µg Kale
Vitamin E 0.85mg Kale
Vitamin C 31.5mg 41mg Kale
Vitamin B1 0.02mg 0.053mg Kale
Vitamin B2 0.02mg 0.07mg Kale
Vitamin B3 0.2mg 0.5mg Kale
Vitamin B5 0.032mg 0.049mg Kale
Vitamin B6 0.096mg 0.138mg Kale
Folate 10µg 13µg Kale
Vitamin K 817µg Kale
Tryptophan 0.023mg Kale
Threonine 0.085mg Kale
Isoleucine 0.114mg Kale
Leucine 0.133mg Kale
Lysine 0.114mg Kale
Methionine 0.018mg Kale
Phenylalanine 0.097mg Kale
Valine 0.104mg Kale
Histidine 0.04mg Kale
Saturated Fat 0.052g Butterbur
Monounsaturated Fat 0.03g Kale
Polyunsaturated fat 0.193g Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Butterbur 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
13%
Butterbur
258%
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.