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  6. Kale raw vs. Burdock root, cooked, boiled, drained, with salt

Kale raw vs. Burdock root, cooked, boiled, drained, with salt — In-Depth Nutrition Comparison

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Significant differences between Kale raw and Burdock root, cooked, boiled, drained, with salt

  • The amount of Vitamin K, Copper, Vitamin C, Vitamin A RAE, Folate, Manganese, Calcium, Iron, and Vitamin E in Kale raw is higher than in Burdock root, cooked, boiled, drained, with salt.
  • Kale raw covers your daily Vitamin K needs 586% more than Burdock root, cooked, boiled, drained, with salt.
  • Kale raw contains less Sodium.

Specific food types used in this comparison are Kale, raw and Burdock root, cooked, boiled, drained, with salt.

Infographic

Kale raw vs Burdock root, cooked, boiled, drained, with salt 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 34% 45% 43% 55% 500% 15% 39% 5% 86% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 15% 32% 29% 30% 10% 40% 31% 35% 4.9%
Contains more MagnesiumMagnesium +20.5%
Contains more CalciumCalcium +206.1%
Contains more PotassiumPotassium +36.4%
Contains more IronIron +90.9%
Contains more CopperCopper +1584.3%
Contains more ZincZinc +47.4%
Contains less SodiumSodium -84.2%
Contains more ManganeseManganese +144.1%
~equal in Phosphorus ~93mg
~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 400% 599% 31% 0% 28% 30% 19% 5.5% 63% 0% 1762% 106% 0.44%
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 8.7% 0% 9.2% 0% 9.8% 13% 6% 21% 64% 0% 5% 15% 0%
Contains more Vitamin CVitamin C +4515.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +234.8%
Contains more Vitamin B1Vitamin B1 +182.1%
Contains more Vitamin B2Vitamin B2 +124.1%
Contains more Vitamin B3Vitamin B3 +212.5%
Contains more Vitamin KVitamin K +35140%
Contains more FolateFolate +605%
Contains more CholineCholine +∞%
Contains more Vitamin B5Vitamin B5 +287.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.279mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 9% 84% 2%
Protein: 4.28 g
Fats: 0.93 g
Carbs: 8.75 g
Water: 84.04 g
Other: 2 g
2% 21% 76%
Protein: 2.09 g
Fats: 0.14 g
Carbs: 21.15 g
Water: 75.64 g
Other: 0.98 g
Contains more ProteinProtein +104.8%
Contains more FatsFats +564.3%
Contains more OtherOther +104.1%
Contains more CarbsCarbs +141.7%
~equal in Water ~75.64g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kale raw Burdock root, cooked, boiled, drained, with salt
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins 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 Kale raw Burdock root, cooked, boiled, drained, with salt Opinion
Calories 49kcal 88kcal Burdock root, cooked, boiled, drained, with salt
Protein 4.28g 2.09g Kale raw
Fats 0.93g 0.14g Kale raw
Vitamin C 120mg 2.6mg Kale raw
Net carbs 5.15g 19.35g Burdock root, cooked, boiled, drained, with salt
Carbs 8.75g 21.15g Burdock root, cooked, boiled, drained, with salt
Magnesium 47mg 39mg Kale raw
Calcium 150mg 49mg Kale raw
Potassium 491mg 360mg Kale raw
Iron 1.47mg 0.77mg Kale raw
Sugar 2.26g 3.55g Kale raw
Fiber 3.6g 1.8g Kale raw
Copper 1.499mg 0.089mg Kale raw
Zinc 0.56mg 0.38mg Kale raw
Phosphorus 92mg 93mg Burdock root, cooked, boiled, drained, with salt
Sodium 38mg 240mg Kale raw
Vitamin A 9990IU 0IU Kale raw
Vitamin A RAE 500µg 0µg Kale raw
Vitamin E 1.54mg 0.46mg Kale raw
Manganese 0.659mg 0.27mg Kale raw
Selenium 0.9µg 0.9µg
Vitamin B1 0.11mg 0.039mg Kale raw
Vitamin B2 0.13mg 0.058mg Kale raw
Vitamin B3 1mg 0.32mg Kale raw
Vitamin B5 0.091mg 0.353mg Burdock root, cooked, boiled, drained, with salt
Vitamin B6 0.271mg 0.279mg Burdock root, cooked, boiled, drained, with salt
Vitamin K 704.8µg 2µg Kale raw
Folate 141µg 20µg Kale raw
Choline 0.8mg Kale raw
Saturated Fat 0.091g Burdock root, cooked, boiled, drained, with salt
Monounsaturated Fat 0.052g Kale raw
Polyunsaturated fat 0.338g Kale raw
Tryptophan 0.008mg Burdock root, cooked, boiled, drained, with salt
Threonine 0.035mg Burdock root, cooked, boiled, drained, with salt
Isoleucine 0.041mg Burdock root, cooked, boiled, drained, with salt
Leucine 0.044mg Burdock root, cooked, boiled, drained, with salt
Lysine 0.092mg Burdock root, cooked, boiled, drained, with salt
Methionine 0.012mg Burdock root, cooked, boiled, drained, with salt
Phenylalanine 0.045mg Burdock root, cooked, boiled, drained, with salt
Valine 0.046mg Burdock root, cooked, boiled, drained, with salt
Histidine 0.042mg Burdock root, cooked, boiled, drained, with salt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kale raw Burdock root, cooked, boiled, drained, with salt
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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
234%
Kale raw
12%
Burdock root, cooked, boiled, drained, with salt
Minerals Daily Need Coverage Score
83%
Kale raw
25%
Burdock root, cooked, boiled, drained, with salt

Comparison summary

Which food is lower in Sugar?
Kale raw
Kale raw is lower in Sugar (difference - 1.29g)
Which food contains less Sodium?
Kale raw
Kale raw contains less Sodium (difference - 202mg)
Which food is richer in minerals?
Kale raw
Kale raw is relatively richer in minerals
Which food is richer in vitamins?
Kale raw
Kale raw is relatively richer in vitamins
Which food is lower in Saturated Fat?
Burdock root, cooked, boiled, drained, with salt
Burdock root, cooked, boiled, drained, with salt is lower in Saturated Fat (difference - 0.091g)
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. Kale raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168421/nutrients
  2. Burdock root, cooked, boiled, drained, with salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169333/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.