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  6. Kale, scotch, raw vs. Kale, cooked, boiled, drained, with salt

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

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Important differences between kale, scotch, raw and kale, cooked, boiled, drained, with salt

  • Kale, scotch, raw has more vitamin C, iron, magnesium, calcium, manganese, copper, vitamin B6, and potassium; however, kale, cooked, boiled, drained, with salt is richer in vitamin A.
  • Kale, cooked, boiled, drained, with salt's daily need coverage for vitamin A is 210% more.
  • Kale, scotch, raw contains 5 times more magnesium than kale, cooked, boiled, drained, with salt. Kale, scotch, raw contains 88mg of magnesium, while kale, cooked, boiled, drained, with salt contains 18mg.
  • Kale, scotch, raw contains less sodium.

The food varieties used in the comparison are Kale, scotch, raw and Kale, cooked, boiled, drained, with salt.

Infographic

Kale, scotch, raw vs Kale, cooked, boiled, drained, with salt 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 63% 62% 40% 113% 81% 10% 27% 9.1% 85% 4.9%
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% 34% 54% 4.9%
Contains more MagnesiumMagnesium +388.9%
Contains more CalciumCalcium +184.7%
Contains more PotassiumPotassium +97.4%
Contains more IronIron +233.3%
Contains more CopperCopper +55.8%
Contains more ZincZinc +54.2%
Contains more PhosphorusPhosphorus +121.4%
Contains less SodiumSodium -73%
Contains more ManganeseManganese +55.8%
~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 433% 52% 0% 0% 18% 14% 24% 4.6% 52% 0% 0% 21% 0%
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% 0% 9.8% 0.22%
Contains more Vitamin CVitamin C +217.1%
Contains more Vitamin B1Vitamin B1 +32.1%
Contains more Vitamin B3Vitamin B3 +160%
Contains more Vitamin B5Vitamin B5 +55.1%
Contains more Vitamin B6Vitamin B6 +64.5%
Contains more FolateFolate +115.4%
Contains more Vitamin AVitamin A +339.4%
Contains more Vitamin B2Vitamin B2 +16.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Kale, scotch, raw Kale, cooked, boiled, drained, with salt DV% diff.
Vitamin C 130mg 41mg 99%
Vitamin A 155µg 681µg 58%
Iron 3mg 0.9mg 26%
Magnesium 88mg 18mg 17%
Calcium 205mg 72mg 13%
Copper 0.243mg 0.156mg 10%
Manganese 0.648mg 0.416mg 10%
Sodium 70mg 259mg 8%
Valine 153mg 0.104mg 8%
Potassium 450mg 228mg 7%
Vitamin B6 0.227mg 0.138mg 7%
Vitamin E 0.85mg 6%
Vitamin B3 1.3mg 0.5mg 5%
Phosphorus 62mg 28mg 5%
Folate 28µg 13µg 4%
Protein 2.8g 1.9g 2%
Vitamin B5 0.076mg 0.049mg 1%
Vitamin B2 0.06mg 0.07mg 1%
Vitamin B1 0.07mg 0.053mg 1%
Calories 42kcal 28kcal 1%
Polyunsaturated fat 0.289g 0.193g 1%
Fiber 1.7g 2g 1%
Carbs 8.32g 5.63g 1%
Zinc 0.37mg 0.24mg 1%
Fats 0.6g 0.4g 0%
Net carbs 6.62g 3.63g N/A
Sugar 1.25g N/A
Selenium 0.9µg 0.9µg 0%
Saturated fat 0.078g 0.052g 0%
Choline 0.4mg 0%
Monounsaturated fat 0.045g 0.03g 0%
Tryptophan 0.034mg 0.023mg 0%
Threonine 0.125mg 0.085mg 0%
Isoleucine 0.168mg 0.114mg 0%
Leucine 0.196mg 0.133mg 0%
Lysine 0.168mg 0.114mg 0%
Methionine 0.027mg 0.018mg 0%
Phenylalanine 0.143mg 0.097mg 0%
Histidine 0.059mg 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 8% 87%
Protein: 2.8 g
Fats: 0.6 g
Carbs: 8.32 g
Water: 87 g
Other: 1.28 g
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 ProteinProtein +47.4%
Contains more FatsFats +50%
Contains more CarbsCarbs +47.8%
Contains more OtherOther +47.1%
~equal in Water ~91.2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 11% 70%
Saturated fat: Sat. Fat 0.078 g
Monounsaturated fat: Mono. Fat 0.045 g
Polyunsaturated fat: Poly. Fat 0.289 g
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 more Mono. FatMonounsaturated fat +50%
Contains more Poly. FatPolyunsaturated fat +49.7%
Contains less Sat. FatSaturated fat -33.3%

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, cooked, boiled, drained, with salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169355/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.