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  6. Chicory vs. Kale

Chicory vs. Kale — In-Depth Nutrition Comparison

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A recap on differences between Chicory and Kale

  • Chicory has more Folate, however, Kale is higher in Vitamin A RAE, Vitamin C, Manganese, Copper, Iron, Vitamin B6, and Calcium.
  • Kale covers your daily Vitamin A RAE needs 76% more than Chicory.
  • Kale contains 3 times less Folate than Chicory. Chicory contains 37µg of Folate, while Kale contains 13µg.

Food varieties used in this article are Chicory, witloof, raw and Kale, cooked, boiled, drained, without salt.

Infographic

Chicory 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.
Chicory
Chicory
1
:
9
Kale
Kale
Contains less Sodium -91.3%
Contains more Calcium +278.9%
Contains more Iron +275%
Contains more Magnesium +80%
Contains more Zinc +50%
Contains more Copper +205.9%
Contains more Manganese +316%
Contains more Selenium +350%
Equal in Phosphorus - 28
Equal in Potassium - 228
Chicory
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 9% 8% 12% 19% 1% 5% 17% 14% 2%
Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
Contains less Sodium -91.3%
Contains more Calcium +278.9%
Contains more Iron +275%
Contains more Magnesium +80%
Contains more Zinc +50%
Contains more Copper +205.9%
Contains more Manganese +316%
Contains more Selenium +350%
Equal in Phosphorus - 28
Equal in Potassium - 228

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.
Chicory
Chicory
3
:
7
Kale
Kale
Contains more Vitamin B1 +17%
Contains more Vitamin B5 +195.9%
Contains more Folate +184.6%
Contains more Vitamin A +46869%
Contains more Vitamin C +1364.3%
Contains more Vitamin B2 +159.3%
Contains more Vitamin B3 +212.5%
Contains more Vitamin B6 +228.6%
Chicory
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 10% 16% 7% 3% 9% 10% 28% 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 B1 +17%
Contains more Vitamin B5 +195.9%
Contains more Folate +184.6%
Contains more Vitamin A +46869%
Contains more Vitamin C +1364.3%
Contains more Vitamin B2 +159.3%
Contains more Vitamin B3 +212.5%
Contains more Vitamin B6 +228.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chicory
Chicory
1
:
4
Kale
Kale
Contains more Protein +111.1%
Contains more Fats +300%
Contains more Carbs +40.8%
Contains more Other +81.3%
Equal in Water - 91.2
Chicory
4% 95%
Protein: 0.9 g
Fats: 0.1 g
Carbs: 4 g
Water: 94.52 g
Other: 0.48 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 Protein +111.1%
Contains more Fats +300%
Contains more Carbs +40.8%
Contains more Other +81.3%
Equal in Water - 91.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chicory
Chicory
1
:
2
Kale
Kale
Contains less Saturated Fat -53.8%
Contains more Monounsaturated Fat +1400%
Contains more Polyunsaturated fat +338.6%
Chicory
34% 3% 63%
Saturated Fat: 0.024 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.044 g
Kale
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 g
Contains less Saturated Fat -53.8%
Contains more Monounsaturated Fat +1400%
Contains more Polyunsaturated fat +338.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chicory Kale Opinion
Net carbs 0.9g 3.63g Kale
Protein 0.9g 1.9g Kale
Fats 0.1g 0.4g Kale
Carbs 4g 5.63g Kale
Calories 17kcal 28kcal Kale
Sugar 1.25g Chicory
Fiber 3.1g 2g Chicory
Calcium 19mg 72mg Kale
Iron 0.24mg 0.9mg Kale
Magnesium 10mg 18mg Kale
Phosphorus 26mg 28mg Kale
Potassium 211mg 228mg Kale
Sodium 2mg 23mg Chicory
Zinc 0.16mg 0.24mg Kale
Copper 0.051mg 0.156mg Kale
Manganese 0.1mg 0.416mg Kale
Selenium 0.2µg 0.9µg Kale
Vitamin A 29IU 13621IU Kale
Vitamin A RAE 1µg 681µg Kale
Vitamin E 0.85mg Kale
Vitamin C 2.8mg 41mg Kale
Vitamin B1 0.062mg 0.053mg Chicory
Vitamin B2 0.027mg 0.07mg Kale
Vitamin B3 0.16mg 0.5mg Kale
Vitamin B5 0.145mg 0.049mg Chicory
Vitamin B6 0.042mg 0.138mg Kale
Folate 37µg 13µg Chicory
Vitamin K 817µg Kale
Tryptophan 0.016mg 0.023mg Kale
Threonine 0.025mg 0.085mg Kale
Isoleucine 0.054mg 0.114mg Kale
Leucine 0.039mg 0.133mg Kale
Lysine 0.035mg 0.114mg Kale
Methionine 0.005mg 0.018mg Kale
Phenylalanine 0.022mg 0.097mg Kale
Valine 0.041mg 0.104mg Kale
Histidine 0.015mg 0.04mg Kale
Saturated Fat 0.024g 0.052g Chicory
Monounsaturated Fat 0.002g 0.03g Kale
Polyunsaturated fat 0.044g 0.193g Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chicory Kale
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
7%
Chicory
258%
Kale
Minerals Daily Need Coverage Score
9%
Chicory
22%
Kale

Comparison summary

Which food is richer in minerals?
Kale
Kale is relatively richer in minerals
Which food is lower in glycemic index?
Kale
Kale is lower in glycemic index (difference - 0)
Which food is richer in vitamins?
Kale
Kale is relatively richer in vitamins
Which food is lower in Sugar?
Chicory
Chicory is lower in Sugar (difference - 1.25g)
Which food contains less Sodium?
Chicory
Chicory contains less Sodium (difference - 21mg)
Which food is lower in Saturated Fat?
Chicory
Chicory is lower in Saturated Fat (difference - 0.028g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Chicory - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170404/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.