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
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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 | +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% |
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 | +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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.8 g
Fats:
0.6 g
Carbs:
8.32 g
Water:
87 g
Other:
1.28 g
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
Saturated fat:
Sat. Fat
0.078 g
Monounsaturated fat:
Mono. Fat
0.045 g
Polyunsaturated fat:
Poly. Fat
0.289 g
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% |
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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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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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 | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
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
48%
36%
Minerals Daily Need Coverage Score
49%
25%
Comparison summary
Which food is lower in Sugar?
Kale, scotch, raw is lower in Sugar (difference - 1.25g)
Which food contains less Sodium?
Kale, scotch, raw contains less Sodium (difference - 189mg)
Which food is richer in minerals?
Kale, scotch, raw is relatively richer in minerals
Which food is lower in Saturated fat?
Kale, cooked, boiled, drained, with salt is lower in Saturated fat (difference - 0.026g)
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 ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.