Kale raw vs. Kale — In-Depth Nutrition Comparison
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What are the differences between Kale raw and Kale?
- Kale raw is higher in Copper, Vitamin C, Folate, Manganese, Vitamin B6, Phosphorus, Calcium, and Potassium, yet Kale is higher in Vitamin K, and Vitamin A RAE.
- Kale raw's daily need coverage for Copper is 149% more.
- Kale raw has 11 times more Folate than Kale. While Kale raw has 141µg of Folate, Kale has only 13µg.
We used Kale, raw and Kale, cooked, boiled, drained, without salt types in this article.
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.
| Contains more MagnesiumMagnesium | +161.1% |
| Contains more CalciumCalcium | +108.3% |
| Contains more PotassiumPotassium | +115.4% |
| Contains more IronIron | +63.3% |
| Contains more CopperCopper | +860.9% |
| Contains more ZincZinc | +133.3% |
| Contains more PhosphorusPhosphorus | +228.6% |
| Contains more ManganeseManganese | +58.4% |
| Contains less SodiumSodium | -39.5% |
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.
| Contains more Vitamin CVitamin C | +192.7% |
| Contains more Vitamin EVitamin E | +81.2% |
| Contains more Vitamin B1Vitamin B1 | +107.5% |
| Contains more Vitamin B2Vitamin B2 | +85.7% |
| Contains more Vitamin B3Vitamin B3 | +100% |
| Contains more Vitamin B5Vitamin B5 | +85.7% |
| Contains more Vitamin B6Vitamin B6 | +96.4% |
| Contains more FolateFolate | +984.6% |
| Contains more CholineCholine | +100% |
| Contains more Vitamin AVitamin A | +36.3% |
| Contains more Vitamin KVitamin K | +15.9% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +125.3% |
| Contains more FatsFats | +132.5% |
| Contains more CarbsCarbs | +55.4% |
| Contains more OtherOther | +129.9% |
~equal in
Water
~91.2g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated Fat | +73.3% |
| Contains more Poly. FatPolyunsaturated fat | +75.1% |
| Contains less Sat. FatSaturated Fat | -42.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 49kcal | 28kcal |
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| Protein | 4.28g | 1.9g |
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| Fats | 0.93g | 0.4g |
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| Vitamin C | 120mg | 41mg |
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| Net carbs | 5.15g | 3.63g |
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| Carbs | 8.75g | 5.63g |
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| Magnesium | 47mg | 18mg |
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| Calcium | 150mg | 72mg |
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| Potassium | 491mg | 228mg |
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| Iron | 1.47mg | 0.9mg |
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| Sugar | 2.26g | 1.25g |
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| Fiber | 3.6g | 2g |
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| Copper | 1.499mg | 0.156mg |
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| Zinc | 0.56mg | 0.24mg |
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| Phosphorus | 92mg | 28mg |
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| Sodium | 38mg | 23mg |
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| Vitamin A | 9990IU | 13621IU |
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| Vitamin A RAE | 500µg | 681µg |
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| Vitamin E | 1.54mg | 0.85mg |
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| Manganese | 0.659mg | 0.416mg |
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| Selenium | 0.9µg | 0.9µg | |
| Vitamin B1 | 0.11mg | 0.053mg |
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| Vitamin B2 | 0.13mg | 0.07mg |
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| Vitamin B3 | 1mg | 0.5mg |
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| Vitamin B5 | 0.091mg | 0.049mg |
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| Vitamin B6 | 0.271mg | 0.138mg |
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| Vitamin K | 704.8µg | 817µg |
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| Folate | 141µg | 13µg |
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| Choline | 0.8mg | 0.4mg |
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| Saturated Fat | 0.091g | 0.052g |
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| Monounsaturated Fat | 0.052g | 0.03g |
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| Polyunsaturated fat | 0.338g | 0.193g |
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| Tryptophan | 0.023mg |
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| Threonine | 0.085mg |
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| Isoleucine | 0.114mg |
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| Leucine | 0.133mg |
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| Lysine | 0.114mg |
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| Methionine | 0.018mg |
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| Phenylalanine | 0.097mg |
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| Valine | 0.104mg |
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| Histidine | 0.04mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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%
238%
Minerals Daily Need Coverage Score
83%
22%
Comparison summary
Which food is richer in minerals?
Kale raw is relatively richer in minerals
Which food is richer in vitamins?
Kale raw is relatively richer in vitamins
Which food is lower in Sugar?
Kale is lower in Sugar (difference - 1.01g)
Which food contains less Sodium?
Kale contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Kale is lower in Saturated Fat (difference - 0.039g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes ()
Which food is cheaper?
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The foods are relatively equal in price ($)