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  6. Chives vs. Kale

Chives vs. Kale — In-Depth Nutrition Comparison

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Significant differences between Chives and Kale

  • Chives have more Folate, Vitamin C, Iron, Magnesium, and Vitamin B5, however, Kale is richer in Vitamin K, and Vitamin A RAE.
  • Kale covers your daily Vitamin K needs 504% more than Chives.
  • Kale has 8 times less Folate than Chives. Chives have 105µg of Folate, while Kale has 13µg.

Specific food types used in this comparison are Chives, raw and Kale, cooked, boiled, drained, without salt.

Infographic

Chives 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.
Chives
Chives
8
:
1
Kale
Kale
Contains more Calcium +27.8%
Contains more Iron +77.8%
Contains more Magnesium +133.3%
Contains more Phosphorus +107.1%
Contains more Potassium +29.8%
Contains less Sodium -87%
Contains more Zinc +133.3%
Contains more Manganese +11.5%
Equal in Copper - 0.156
Equal in Selenium - 0.9
Chives
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 60% 30% 25% 27% 1% 16% 53% 49% 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 +27.8%
Contains more Iron +77.8%
Contains more Magnesium +133.3%
Contains more Phosphorus +107.1%
Contains more Potassium +29.8%
Contains less Sodium -87%
Contains more Zinc +133.3%
Contains more Manganese +11.5%
Equal in Copper - 0.156
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.
Chives
Chives
6
:
3
Kale
Kale
Contains more Vitamin C +41.7%
Contains more Vitamin B1 +47.2%
Contains more Vitamin B2 +64.3%
Contains more Vitamin B3 +29.4%
Contains more Vitamin B5 +561.2%
Contains more Folate +707.7%
Contains more Vitamin A +212.9%
Contains more Vitamin E +304.8%
Contains more Vitamin K +284.1%
Equal in Vitamin B6 - 0.138
Chives
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 262% 5% 0% 194% 20% 27% 13% 20% 32% 79% 0% 532%
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 C +41.7%
Contains more Vitamin B1 +47.2%
Contains more Vitamin B2 +64.3%
Contains more Vitamin B3 +29.4%
Contains more Vitamin B5 +561.2%
Contains more Folate +707.7%
Contains more Vitamin A +212.9%
Contains more Vitamin E +304.8%
Contains more Vitamin K +284.1%
Equal in Vitamin B6 - 0.138

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chives
Chives
3
:
2
Kale
Kale
Contains more Protein +72.1%
Contains more Fats +82.5%
Contains more Other +14.9%
Contains more Carbs +29.4%
Equal in Water - 91.2
Chives
3% 4% 91%
Protein: 3.27 g
Fats: 0.73 g
Carbs: 4.35 g
Water: 90.65 g
Other: 1 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 +72.1%
Contains more Fats +82.5%
Contains more Other +14.9%
Contains more Carbs +29.4%
Equal in Water - 91.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chives
Chives
2
:
1
Kale
Kale
Contains more Monounsaturated Fat +216.7%
Contains more Polyunsaturated fat +38.3%
Contains less Saturated Fat -64.4%
Chives
29% 19% 53%
Saturated Fat: 0.146 g
Monounsaturated Fat: 0.095 g
Polyunsaturated fat: 0.267 g
Kale
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 g
Contains more Monounsaturated Fat +216.7%
Contains more Polyunsaturated fat +38.3%
Contains less Saturated Fat -64.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chives Kale Opinion
Net carbs 1.85g 3.63g Kale
Protein 3.27g 1.9g Chives
Fats 0.73g 0.4g Chives
Carbs 4.35g 5.63g Kale
Calories 30kcal 28kcal Chives
Sugar 1.85g 1.25g Kale
Fiber 2.5g 2g Chives
Calcium 92mg 72mg Chives
Iron 1.6mg 0.9mg Chives
Magnesium 42mg 18mg Chives
Phosphorus 58mg 28mg Chives
Potassium 296mg 228mg Chives
Sodium 3mg 23mg Chives
Zinc 0.56mg 0.24mg Chives
Copper 0.157mg 0.156mg Chives
Manganese 0.373mg 0.416mg Kale
Selenium 0.9µg 0.9µg
Vitamin A 4353IU 13621IU Kale
Vitamin A RAE 218µg 681µg Kale
Vitamin E 0.21mg 0.85mg Kale
Vitamin C 58.1mg 41mg Chives
Vitamin B1 0.078mg 0.053mg Chives
Vitamin B2 0.115mg 0.07mg Chives
Vitamin B3 0.647mg 0.5mg Chives
Vitamin B5 0.324mg 0.049mg Chives
Vitamin B6 0.138mg 0.138mg
Folate 105µg 13µg Chives
Vitamin K 212.7µg 817µg Kale
Tryptophan 0.037mg 0.023mg Chives
Threonine 0.128mg 0.085mg Chives
Isoleucine 0.139mg 0.114mg Chives
Leucine 0.195mg 0.133mg Chives
Lysine 0.163mg 0.114mg Chives
Methionine 0.036mg 0.018mg Chives
Phenylalanine 0.105mg 0.097mg Chives
Valine 0.145mg 0.104mg Chives
Histidine 0.057mg 0.04mg Chives
Saturated Fat 0.146g 0.052g Kale
Monounsaturated Fat 0.095g 0.03g Chives
Polyunsaturated fat 0.267g 0.193g Chives

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chives 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
98%
Chives
258%
Kale
Minerals Daily Need Coverage Score
29%
Chives
22%
Kale

Comparison summary

Which food is lower in Sugar?
Kale
Kale is lower in Sugar (difference - 0.6g)
Which food is lower in Saturated Fat?
Kale
Kale is lower in Saturated Fat (difference - 0.094g)
Which food is lower in glycemic index?
Kale
Kale is lower in glycemic index (difference - 45)
Which food is cheaper?
Kale
Kale is cheaper (difference - $0.4)
Which food contains less Sodium?
Chives
Chives contains less Sodium (difference - 20mg)
Which food is richer in minerals?
Chives
Chives is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Chives - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169994/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.