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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, vitamin C, iron, manganese, and copper; however, butterbur is richer in potassium.
  • Kale covers your daily vitamin A needs 271% 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
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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.
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% 227% 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% 1% 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 +22600%
Contains more Vitamin EVitamin 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

All nutrients comparison - raw data values

Nutrient Kale Butterbur DV% diff.
Vitamin K 817µg 681%
Vitamin A 681µg 3µg 75%
Potassium 228mg 655mg 13%
Vitamin C 41mg 31.5mg 11%
Iron 0.9mg 0.1mg 10%
Fiber 2g 8%
Copper 0.156mg 0.103mg 6%
Manganese 0.416mg 0.274mg 6%
Vitamin E 0.85mg 6%
Vitamin B2 0.07mg 0.02mg 4%
Calcium 72mg 103mg 3%
Vitamin B6 0.138mg 0.096mg 3%
Protein 1.9g 0.39g 3%
Vitamin B1 0.053mg 0.02mg 3%
Vitamin B3 0.5mg 0.2mg 2%
Phosphorus 28mg 12mg 2%
Folate 13µg 10µg 1%
Polyunsaturated fat 0.193g 1%
Calories 28kcal 14kcal 1%
Fats 0.4g 0.04g 1%
Zinc 0.24mg 0.16mg 1%
Magnesium 18mg 14mg 1%
Carbs 5.63g 3.61g 1%
Sodium 23mg 7mg 1%
Net carbs 3.63g 3.61g N/A
Sugar 1.25g N/A
Selenium 0.9µg 0.9µg 0%
Vitamin B5 0.049mg 0.032mg 0%
Choline 0.4mg 0%
Saturated fat 0.052g 0%
Monounsaturated fat 0.03g 0%
Tryptophan 0.023mg 0%
Threonine 0.085mg 0%
Isoleucine 0.114mg 0%
Leucine 0.133mg 0%
Lysine 0.114mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.097mg 0%
Valine 0.104mg 0%
Histidine 0.04mg 0%

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

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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.