Kale raw vs. Tomatoes, orange, raw — In-Depth Nutrition Comparison
Compare
How are Kale raw and Tomatoes, orange, raw different?
- Kale raw is higher than Tomatoes, orange, raw in Copper, Vitamin C, Vitamin A RAE, Folate, Manganese, Vitamin B6, Calcium, Iron, Fiber, and Magnesium.
- Kale raw covers your daily need of Copper 160% more than Tomatoes, orange, raw.
- Kale raw contains 30 times more Calcium than Tomatoes, orange, raw. Kale raw contains 150mg of Calcium, while Tomatoes, orange, raw contains 5mg.
Kale, raw and Tomatoes, orange, raw types were used in this article.
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.
| Contains more MagnesiumMagnesium | +487.5% |
| Contains more CalciumCalcium | +2900% |
| Contains more PotassiumPotassium | +131.6% |
| Contains more IronIron | +212.8% |
| Contains more CopperCopper | +2317.7% |
| Contains more ZincZinc | +300% |
| Contains more PhosphorusPhosphorus | +217.2% |
| Contains less SodiumSodium | -9.5% |
| Contains more ManganeseManganese | +648.9% |
| Contains more SeleniumSelenium | +125% |
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 | +650% |
| Contains more Vitamin AVitamin A | +567.8% |
| Contains more Vitamin E Vitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +139.1% |
| Contains more Vitamin B2Vitamin B2 | +282.4% |
| Contains more Vitamin B3Vitamin B3 | +68.6% |
| Contains more Vitamin B6Vitamin B6 | +351.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +386.2% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B5Vitamin B5 | +104.4% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.28 g
Fats:
0.93 g
Carbs:
8.75 g
Water:
84.04 g
Other:
2 g
Protein:
1.16 g
Fats:
0.19 g
Carbs:
3.18 g
Water:
94.78 g
Other:
0.69 g
| Contains more ProteinProtein | +269% |
| Contains more FatsFats | +389.5% |
| Contains more CarbsCarbs | +175.2% |
| Contains more OtherOther | +189.9% |
| Contains more WaterWater | +12.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.091 g
Monounsaturated Fat:
Mono. Fat
0.052 g
Polyunsaturated fat:
Poly. Fat
0.338 g
Saturated Fat:
Sat. Fat
0.025 g
Monounsaturated Fat:
Mono. Fat
0.028 g
Polyunsaturated fat:
Poly. Fat
0.076 g
| Contains more Mono. FatMonounsaturated Fat | +85.7% |
| Contains more Poly. FatPolyunsaturated fat | +344.7% |
| Contains less Sat. FatSaturated Fat | -72.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Saturated Fat |
|
||
| Lower in Sodium |
|
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
||
| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 49kcal | 16kcal |
|
| Protein | 4.28g | 1.16g |
|
| Fats | 0.93g | 0.19g |
|
| Vitamin C | 120mg | 16mg |
|
| Net carbs | 5.15g | 2.28g |
|
| Carbs | 8.75g | 3.18g |
|
| Magnesium | 47mg | 8mg |
|
| Calcium | 150mg | 5mg |
|
| Potassium | 491mg | 212mg |
|
| Iron | 1.47mg | 0.47mg |
|
| Sugar | 2.26g |
|
|
| Fiber | 3.6g | 0.9g |
|
| Copper | 1.499mg | 0.062mg |
|
| Zinc | 0.56mg | 0.14mg |
|
| Phosphorus | 92mg | 29mg |
|
| Sodium | 38mg | 42mg |
|
| Vitamin A | 9990IU | 1496IU |
|
| Vitamin A RAE | 500µg | 75µg |
|
| Vitamin E | 1.54mg |
|
|
| Manganese | 0.659mg | 0.088mg |
|
| Selenium | 0.9µg | 0.4µg |
|
| Vitamin B1 | 0.11mg | 0.046mg |
|
| Vitamin B2 | 0.13mg | 0.034mg |
|
| Vitamin B3 | 1mg | 0.593mg |
|
| Vitamin B5 | 0.091mg | 0.186mg |
|
| Vitamin B6 | 0.271mg | 0.06mg |
|
| Vitamin K | 704.8µg |
|
|
| Folate | 141µg | 29µg |
|
| Choline | 0.8mg |
|
|
| Saturated Fat | 0.091g | 0.025g |
|
| Monounsaturated Fat | 0.052g | 0.028g |
|
| Polyunsaturated fat | 0.338g | 0.076g |
|
| Tryptophan | 0.008mg |
|
|
| Threonine | 0.029mg |
|
|
| Isoleucine | 0.027mg |
|
|
| Leucine | 0.042mg |
|
|
| Lysine | 0.042mg |
|
|
| Methionine | 0.01mg |
|
|
| Phenylalanine | 0.03mg |
|
|
| Valine | 0.03mg |
|
|
| Histidine | 0.018mg |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| 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%
17%
Minerals Daily Need Coverage Score
83%
10%
Comparison summary
Which food is lower in Sugar?
Tomatoes, orange, raw is lower in Sugar (difference - 2.26g)
Which food is lower in Saturated Fat?
Tomatoes, orange, raw is lower in Saturated Fat (difference - 0.066g)
Which food contains less Sodium?
Kale raw contains less Sodium (difference - 4mg)
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 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 ($)