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  6. Kale vs. Chicory

Kale vs. Chicory — In-Depth Nutrition Comparison

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A recap on differences between Kale and Chicory

  • Kale has more Vitamin A RAE, Vitamin C, Manganese, Copper, Iron, Vitamin B6, and Calcium, however, Chicory is higher in Folate.
  • Kale covers your daily Vitamin A RAE needs 76% more than Chicory.
  • Chicory contains 15 times less Vitamin C than Kale. Kale contains 41mg of Vitamin C, while Chicory contains 2.8mg.

Food varieties used in this article are Kale, cooked, boiled, drained, without salt and Chicory, witloof, raw.

Infographic

Kale vs Chicory 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
9
:
1
Chicory
Chicory
Contains more Calcium +278.9%
Contains more Iron +275%
Contains more Magnesium +80%
Contains more Zinc +50%
Contains more Copper +205.9%
Contains more Manganese +316%
Contains more Selenium +350%
Contains less Sodium -91.3%
Equal in Phosphorus - 26
Equal in Potassium - 211
Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
Chicory
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 9% 8% 12% 19% 1% 5% 17% 14% 2%
Contains more Calcium +278.9%
Contains more Iron +275%
Contains more Magnesium +80%
Contains more Zinc +50%
Contains more Copper +205.9%
Contains more Manganese +316%
Contains more Selenium +350%
Contains less Sodium -91.3%
Equal in Phosphorus - 26
Equal in Potassium - 211

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
Chicory
Chicory
Contains more Vitamin A +46869%
Contains more Vitamin C +1364.3%
Contains more Vitamin B2 +159.3%
Contains more Vitamin B3 +212.5%
Contains more Vitamin B6 +228.6%
Contains more Vitamin B1 +17%
Contains more Vitamin B5 +195.9%
Contains more Folate +184.6%
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%
Chicory
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 10% 16% 7% 3% 9% 10% 28% 0% 0%
Contains more Vitamin A +46869%
Contains more Vitamin C +1364.3%
Contains more Vitamin B2 +159.3%
Contains more Vitamin B3 +212.5%
Contains more Vitamin B6 +228.6%
Contains more Vitamin B1 +17%
Contains more Vitamin B5 +195.9%
Contains more Folate +184.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kale
Kale
4
:
1
Chicory
Chicory
Contains more Protein +111.1%
Contains more Fats +300%
Contains more Carbs +40.8%
Contains more Other +81.3%
Equal in Water - 94.52
Kale
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
Chicory
4% 95%
Protein: 0.9 g
Fats: 0.1 g
Carbs: 4 g
Water: 94.52 g
Other: 0.48 g
Contains more Protein +111.1%
Contains more Fats +300%
Contains more Carbs +40.8%
Contains more Other +81.3%
Equal in Water - 94.52

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kale
Kale
2
:
1
Chicory
Chicory
Contains more Monounsaturated Fat +1400%
Contains more Polyunsaturated fat +338.6%
Contains less Saturated Fat -53.8%
Kale
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 g
Chicory
34% 3% 63%
Saturated Fat: 0.024 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.044 g
Contains more Monounsaturated Fat +1400%
Contains more Polyunsaturated fat +338.6%
Contains less Saturated Fat -53.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kale Chicory Opinion
Net carbs 3.63g 0.9g Kale
Protein 1.9g 0.9g Kale
Fats 0.4g 0.1g Kale
Carbs 5.63g 4g Kale
Calories 28kcal 17kcal Kale
Sugar 1.25g Chicory
Fiber 2g 3.1g Chicory
Calcium 72mg 19mg Kale
Iron 0.9mg 0.24mg Kale
Magnesium 18mg 10mg Kale
Phosphorus 28mg 26mg Kale
Potassium 228mg 211mg Kale
Sodium 23mg 2mg Chicory
Zinc 0.24mg 0.16mg Kale
Copper 0.156mg 0.051mg Kale
Manganese 0.416mg 0.1mg Kale
Selenium 0.9µg 0.2µg Kale
Vitamin A 13621IU 29IU Kale
Vitamin A RAE 681µg 1µg Kale
Vitamin E 0.85mg Kale
Vitamin C 41mg 2.8mg Kale
Vitamin B1 0.053mg 0.062mg Chicory
Vitamin B2 0.07mg 0.027mg Kale
Vitamin B3 0.5mg 0.16mg Kale
Vitamin B5 0.049mg 0.145mg Chicory
Vitamin B6 0.138mg 0.042mg Kale
Folate 13µg 37µg Chicory
Vitamin K 817µg Kale
Tryptophan 0.023mg 0.016mg Kale
Threonine 0.085mg 0.025mg Kale
Isoleucine 0.114mg 0.054mg Kale
Leucine 0.133mg 0.039mg Kale
Lysine 0.114mg 0.035mg Kale
Methionine 0.018mg 0.005mg Kale
Phenylalanine 0.097mg 0.022mg Kale
Valine 0.104mg 0.041mg Kale
Histidine 0.04mg 0.015mg Kale
Saturated Fat 0.052g 0.024g Chicory
Monounsaturated Fat 0.03g 0.002g Kale
Polyunsaturated fat 0.193g 0.044g Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kale Chicory
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
7%
Chicory
Minerals Daily Need Coverage Score
22%
Kale
9%
Chicory

Comparison summary

Which food is richer in minerals?
Kale
Kale is relatively richer in minerals
Which food is lower in glycemic index?
Kale
Kale is lower in glycemic index (difference - 0)
Which food is richer in vitamins?
Kale
Kale is relatively richer in vitamins
Which food is lower in Sugar?
Chicory
Chicory is lower in Sugar (difference - 1.25g)
Which food contains less Sodium?
Chicory
Chicory contains less Sodium (difference - 21mg)
Which food is lower in Saturated Fat?
Chicory
Chicory is lower in Saturated Fat (difference - 0.028g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Chicory - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170404/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.