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Kale vs. Butterbur — In-Depth Nutrition Comparison

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Significant differences between Kale and Butterbur

  • Kale has more Vitamin A RAE, Vitamin C, Iron, Manganese, and Copper, however, Butterbur is richer in Potassium.
  • Kale covers your daily Vitamin A RAE needs 75% more than Butterbur.
  • Butterbur has 9 times less Iron than Kale. Kale has 0.9mg of Iron, while Butterbur has 0.1mg.

Specific food types used in this comparison are Kale, cooked, boiled, drained, without salt and Butterbur, (fuki), raw.

Infographic

Kale vs Butterbur 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
6
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% 3% 54% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 31% 58% 3.8% 34% 4.4% 5.1% 0.91% 36% 4.9%
Contains more MagnesiumMagnesium +28.6%
Contains more IronIron +800%
Contains more CopperCopper +51.5%
Contains more ZincZinc +50%
Contains more PhosphorusPhosphorus +133.3%
Contains more ManganeseManganese +51.8%
Contains more CalciumCalcium +43.1%
Contains more PotassiumPotassium +187.3%
Contains less SodiumSodium -69.6%
~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.
Kale
11
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% 817% 17% 0% 13% 16% 9.4% 2.9% 32% 0% 2043% 9.8% 0.22%
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 105% 3% 0% 0% 5% 4.6% 3.8% 1.9% 22% 0% 0% 7.5% 0%
Contains more Vitamin CVitamin C +30.2%
Contains more Vitamin AVitamin A +27142%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B1Vitamin B1 +165%
Contains more Vitamin B2Vitamin B2 +250%
Contains more Vitamin B3Vitamin B3 +150%
Contains more Vitamin B5Vitamin B5 +53.1%
Contains more Vitamin B6Vitamin B6 +43.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +30%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kale
3
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
4% 95%
Protein: 0.39 g
Fats: 0.04 g
Carbs: 3.61 g
Water: 94.5 g
Other: 1.46 g
Contains more ProteinProtein +387.2%
Contains more FatsFats +900%
Contains more CarbsCarbs +56%
Contains more OtherOther +67.8%
~equal in Water ~94.5g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kale Butterbur Opinion
Calories 28kcal 14kcal Kale
Protein 1.9g 0.39g Kale
Fats 0.4g 0.04g Kale
Vitamin C 41mg 31.5mg Kale
Net carbs 3.63g 3.61g Kale
Carbs 5.63g 3.61g Kale
Magnesium 18mg 14mg Kale
Calcium 72mg 103mg Butterbur
Potassium 228mg 655mg Butterbur
Iron 0.9mg 0.1mg Kale
Sugar 1.25g Butterbur
Fiber 2g Kale
Copper 0.156mg 0.103mg Kale
Zinc 0.24mg 0.16mg Kale
Phosphorus 28mg 12mg Kale
Sodium 23mg 7mg Butterbur
Vitamin A 13621IU 50IU Kale
Vitamin A RAE 681µg 3µg Kale
Vitamin E 0.85mg Kale
Manganese 0.416mg 0.274mg Kale
Selenium 0.9µg 0.9µg
Vitamin B1 0.053mg 0.02mg Kale
Vitamin B2 0.07mg 0.02mg Kale
Vitamin B3 0.5mg 0.2mg Kale
Vitamin B5 0.049mg 0.032mg Kale
Vitamin B6 0.138mg 0.096mg Kale
Vitamin K 817µg Kale
Folate 13µg 10µg Kale
Choline 0.4mg Kale
Saturated Fat 0.052g Butterbur
Monounsaturated Fat 0.03g Kale
Polyunsaturated fat 0.193g Kale
Tryptophan 0.023mg Kale
Threonine 0.085mg Kale
Isoleucine 0.114mg Kale
Leucine 0.133mg Kale
Lysine 0.114mg Kale
Methionine 0.018mg Kale
Phenylalanine 0.097mg Kale
Valine 0.104mg Kale
Histidine 0.04mg Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kale Butterbur
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
238%
Kale
12%
Butterbur
Minerals Daily Need Coverage Score
22%
Kale
19%
Butterbur

Comparison summary

Which food is richer in minerals?
Kale
Kale is relatively richer in minerals
Which food is richer in vitamins?
Kale
Kale is relatively richer in vitamins
Which food is lower in Sugar?
Butterbur
Butterbur is lower in Sugar (difference - 1.25g)
Which food contains less Sodium?
Butterbur
Butterbur contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Butterbur
Butterbur is lower in Saturated Fat (difference - 0.052g)
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 ($)

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. Butterbur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170385/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.