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Drumstick tree vs. Kale — In-Depth Nutrition Comparison

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The main differences between drumstick tree and kale

  • Drumstick tree has more vitamin C, vitamin B5, folate, potassium, and magnesium; however, kale has more vitamin A, copper, manganese, and iron.
  • Daily need coverage for vitamin A for kale is 271% higher.
  • Kale has 16 times less vitamin B5 than drumstick tree. Drumstick tree has 0.794mg of vitamin B5, while kale has 0.049mg.

Food types used in this article are Drumstick pods, raw and Kale, cooked, boiled, drained, without salt.

Infographic

Drumstick tree vs Kale infographic
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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 32% 9% 41% 14% 28% 12% 21% 5.5% 34% 3.8%
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 MagnesiumMagnesium +150%
Contains more PotassiumPotassium +102.2%
Contains more ZincZinc +87.5%
Contains more PhosphorusPhosphorus +78.6%
Contains more CalciumCalcium +140%
Contains more IronIron +150%
Contains more CopperCopper +85.7%
Contains less SodiumSodium -45.2%
Contains more ManganeseManganese +60.6%
Contains more SeleniumSelenium +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.
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 470% 1.3% 0% 0% 13% 17% 12% 48% 28% 0% 0% 33% 0%
Kale
5
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 +243.9%
Contains more Vitamin B3Vitamin B3 +24%
Contains more Vitamin B5Vitamin B5 +1520.4%
Contains more FolateFolate +238.5%
Contains more Vitamin AVitamin A +16925%
Contains more Vitamin B6Vitamin B6 +15%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.053mg
~equal in Vitamin B2 ~0.07mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Drumstick tree Kale DV% diff.
Vitamin K 817µg 681%
Vitamin C 141mg 41mg 111%
Vitamin A 4µg 681µg 75%
Vitamin B5 0.794mg 0.049mg 15%
Copper 0.084mg 0.156mg 8%
Folate 44µg 13µg 8%
Manganese 0.259mg 0.416mg 7%
Potassium 461mg 228mg 7%
Iron 0.36mg 0.9mg 7%
Vitamin E 0.85mg 6%
Magnesium 45mg 18mg 6%
Fiber 3.2g 2g 5%
Calcium 30mg 72mg 4%
Phosphorus 50mg 28mg 3%
Zinc 0.45mg 0.24mg 2%
Sodium 42mg 23mg 1%
Carbs 8.53g 5.63g 1%
Polyunsaturated fat 0.003g 0.193g 1%
Vitamin B3 0.62mg 0.5mg 1%
Vitamin B6 0.12mg 0.138mg 1%
Calories 37kcal 28kcal 0%
Protein 2.1g 1.9g 0%
Fats 0.2g 0.4g 0%
Net carbs 5.33g 3.63g N/A
Sugar 1.25g N/A
Selenium 0.7µg 0.9µg 0%
Vitamin B1 0.053mg 0.053mg 0%
Vitamin B2 0.074mg 0.07mg 0%
Choline 0.4mg 0%
Saturated fat 0.033g 0.052g 0%
Monounsaturated fat 0.102g 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 9% 88%
Protein: 2.1 g
Fats: 0.2 g
Carbs: 8.53 g
Water: 88.2 g
Other: 0.97 g
Kale
2
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 CarbsCarbs +51.5%
Contains more OtherOther +11.5%
Contains more FatsFats +100%
~equal in Protein ~1.9g
~equal in Water ~91.2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 74% 2%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.102 g
Polyunsaturated fat: Poly. Fat 0.003 g
Kale
1
19% 11% 70%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.193 g
Contains less Sat. FatSaturated fat -36.5%
Contains more Mono. FatMonounsaturated fat +240%
Contains more Poly. FatPolyunsaturated fat +6333.3%

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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. Drumstick tree - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170483/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.