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  6. Kale vs. Burdock root

Kale vs. Burdock root — In-Depth Nutrition Comparison

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How are Kale and Burdock root different?

  • Kale is richer in Vitamin K, Vitamin A RAE, Vitamin C, Copper, and Manganese, while Burdock root is higher in Vitamin B6, Vitamin B5, and Fiber.
  • Kale covers your daily need of Vitamin K 679% more than Burdock root.

Kale, cooked, boiled, drained, without salt and Burdock root, raw types were used in this article.

Infographic

Kale vs Burdock root 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.
Kale
Kale
5
:
5
Burdock root
Burdock root
Contains more Calcium +75.6%
Contains more Iron +12.5%
Contains more Copper +102.6%
Contains more Manganese +79.3%
Contains more Selenium +28.6%
Contains more Magnesium +111.1%
Contains more Phosphorus +82.1%
Contains more Potassium +35.1%
Contains less Sodium -78.3%
Contains more Zinc +37.5%
Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
Burdock root
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 30% 28% 22% 28% 1% 10% 26% 31% 4%
Contains more Calcium +75.6%
Contains more Iron +12.5%
Contains more Copper +102.6%
Contains more Manganese +79.3%
Contains more Selenium +28.6%
Contains more Magnesium +111.1%
Contains more Phosphorus +82.1%
Contains more Potassium +35.1%
Contains less Sodium -78.3%
Contains more Zinc +37.5%

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.
Kale
Kale
7
:
3
Burdock root
Burdock root
Contains more Vitamin A +∞%
Contains more Vitamin E +123.7%
Contains more Vitamin C +1266.7%
Contains more Vitamin B1 +430%
Contains more Vitamin B2 +133.3%
Contains more Vitamin B3 +66.7%
Contains more Vitamin K +50962.5%
Contains more Vitamin B5 +555.1%
Contains more Vitamin B6 +73.9%
Contains more Folate +76.9%
Kale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 818% 17% 0% 137% 14% 17% 10% 3% 32% 10% 0% 2043%
Burdock root
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 10% 3% 7% 6% 20% 56% 18% 0% 4%
Contains more Vitamin A +∞%
Contains more Vitamin E +123.7%
Contains more Vitamin C +1266.7%
Contains more Vitamin B1 +430%
Contains more Vitamin B2 +133.3%
Contains more Vitamin B3 +66.7%
Contains more Vitamin K +50962.5%
Contains more Vitamin B5 +555.1%
Contains more Vitamin B6 +73.9%
Contains more Folate +76.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kale
Kale
3
:
2
Burdock root
Burdock root
Contains more Protein +24.2%
Contains more Fats +166.7%
Contains more Water +13.9%
Contains more Carbs +208%
Equal in Other - 0.89
Kale
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
Burdock root
17% 80%
Protein: 1.53 g
Fats: 0.15 g
Carbs: 17.34 g
Water: 80.09 g
Other: 0.89 g
Contains more Protein +24.2%
Contains more Fats +166.7%
Contains more Water +13.9%
Contains more Carbs +208%
Equal in Other - 0.89

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kale
Kale
1
:
2
Burdock root
Burdock root
Contains more Polyunsaturated fat +227.1%
Contains less Saturated Fat -51.9%
Contains more Monounsaturated Fat +23.3%
Kale
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 g
Burdock root
21% 31% 49%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.059 g
Contains more Polyunsaturated fat +227.1%
Contains less Saturated Fat -51.9%
Contains more Monounsaturated Fat +23.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kale Burdock root
Lower in Sugar ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Kale Burdock root Opinion
Net carbs 3.63g 14.04g Burdock root
Protein 1.9g 1.53g Kale
Fats 0.4g 0.15g Kale
Carbs 5.63g 17.34g Burdock root
Calories 28kcal 72kcal Burdock root
Sugar 1.25g 2.9g Kale
Fiber 2g 3.3g Burdock root
Calcium 72mg 41mg Kale
Iron 0.9mg 0.8mg Kale
Magnesium 18mg 38mg Burdock root
Phosphorus 28mg 51mg Burdock root
Potassium 228mg 308mg Burdock root
Sodium 23mg 5mg Burdock root
Zinc 0.24mg 0.33mg Burdock root
Copper 0.156mg 0.077mg Kale
Manganese 0.416mg 0.232mg Kale
Selenium 0.9µg 0.7µg Kale
Vitamin A 13621IU 0IU Kale
Vitamin A RAE 681µg 0µg Kale
Vitamin E 0.85mg 0.38mg Kale
Vitamin C 41mg 3mg Kale
Vitamin B1 0.053mg 0.01mg Kale
Vitamin B2 0.07mg 0.03mg Kale
Vitamin B3 0.5mg 0.3mg Kale
Vitamin B5 0.049mg 0.321mg Burdock root
Vitamin B6 0.138mg 0.24mg Burdock root
Folate 13µg 23µg Burdock root
Vitamin K 817µg 1.6µg Kale
Tryptophan 0.023mg 0.006mg Kale
Threonine 0.085mg 0.026mg Kale
Isoleucine 0.114mg 0.03mg Kale
Leucine 0.133mg 0.032mg Kale
Lysine 0.114mg 0.067mg Kale
Methionine 0.018mg 0.009mg Kale
Phenylalanine 0.097mg 0.033mg Kale
Valine 0.104mg 0.033mg Kale
Histidine 0.04mg 0.031mg Kale
Saturated Fat 0.052g 0.025g Burdock root
Monounsaturated Fat 0.03g 0.037g Burdock root
Polyunsaturated fat 0.193g 0.059g Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kale Burdock root
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
258%
Kale
11%
Burdock root
Minerals Daily Need Coverage Score
22%
Kale
19%
Burdock root

Comparison summary

Which food is lower in Sugar?
Kale
Kale is lower in Sugar (difference - 1.65g)
Which food is richer in vitamins?
Kale
Kale is relatively richer in vitamins
Which food contains less Sodium?
Burdock root
Burdock root contains less Sodium (difference - 18mg)
Which food is lower in Saturated Fat?
Burdock root
Burdock root is lower in Saturated Fat (difference - 0.027g)
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 minerals?
?
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.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/nutrients
  2. Burdock root - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169974/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.