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Kale vs. Chives — In-Depth Nutrition Comparison

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Significant differences between Kale and Chives

  • Kale has more Vitamin K, and Vitamin A RAE, however, Chives are richer in Folate, Vitamin C, Iron, Magnesium, and Vitamin B5.
  • Kale covers your daily Vitamin K needs 504% more than Chives.
  • Chives have 4 times less Vitamin E than Kale. Kale has 0.85mg of Vitamin E , while Chives have 0.21mg.

Specific food types used in this comparison are Kale, cooked, boiled, drained, without salt and Chives, raw.

Infographic

Kale vs Chives 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
1
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%
Chives
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 28% 26% 60% 52% 15% 25% 0.39% 49% 4.9%
Contains more ManganeseManganese +11.5%
Contains more MagnesiumMagnesium +133.3%
Contains more CalciumCalcium +27.8%
Contains more PotassiumPotassium +29.8%
Contains more IronIron +77.8%
Contains more ZincZinc +133.3%
Contains more PhosphorusPhosphorus +107.1%
Contains less SodiumSodium -87%
~equal in Copper ~0.157mg
~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
3
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%
Chives
7
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 194% 261% 4.2% 0% 20% 27% 12% 19% 32% 0% 532% 79% 2.8%
Contains more Vitamin AVitamin A +212.9%
Contains more Vitamin E Vitamin E +304.8%
Contains more Vitamin KVitamin K +284.1%
Contains more Vitamin CVitamin C +41.7%
Contains more Vitamin B1Vitamin B1 +47.2%
Contains more Vitamin B2Vitamin B2 +64.3%
Contains more Vitamin B3Vitamin B3 +29.4%
Contains more Vitamin B5Vitamin B5 +561.2%
Contains more FolateFolate +707.7%
Contains more CholineCholine +1200%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.138mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kale
2
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
Chives
3
3% 4% 91%
Protein: 3.27 g
Fats: 0.73 g
Carbs: 4.35 g
Water: 90.65 g
Other: 1 g
Contains more CarbsCarbs +29.4%
Contains more ProteinProtein +72.1%
Contains more FatsFats +82.5%
Contains more OtherOther +14.9%
~equal in Water ~90.65g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kale
1
19% 11% 70%
Saturated Fat: Sat. Fat 0.052 g
Monounsaturated Fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.193 g
Chives
2
29% 19% 53%
Saturated Fat: Sat. Fat 0.146 g
Monounsaturated Fat: Mono. Fat 0.095 g
Polyunsaturated fat: Poly. Fat 0.267 g
Contains less Sat. FatSaturated Fat -64.4%
Contains more Mono. FatMonounsaturated Fat +216.7%
Contains more Poly. FatPolyunsaturated fat +38.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kale Chives Opinion
Calories 28kcal 30kcal Chives
Protein 1.9g 3.27g Chives
Fats 0.4g 0.73g Chives
Vitamin C 41mg 58.1mg Chives
Net carbs 3.63g 1.85g Kale
Carbs 5.63g 4.35g Kale
Magnesium 18mg 42mg Chives
Calcium 72mg 92mg Chives
Potassium 228mg 296mg Chives
Iron 0.9mg 1.6mg Chives
Sugar 1.25g 1.85g Kale
Fiber 2g 2.5g Chives
Copper 0.156mg 0.157mg Chives
Zinc 0.24mg 0.56mg Chives
Phosphorus 28mg 58mg Chives
Sodium 23mg 3mg Chives
Vitamin A 13621IU 4353IU Kale
Vitamin A RAE 681µg 218µg Kale
Vitamin E 0.85mg 0.21mg Kale
Manganese 0.416mg 0.373mg Kale
Selenium 0.9µg 0.9µg
Vitamin B1 0.053mg 0.078mg Chives
Vitamin B2 0.07mg 0.115mg Chives
Vitamin B3 0.5mg 0.647mg Chives
Vitamin B5 0.049mg 0.324mg Chives
Vitamin B6 0.138mg 0.138mg
Vitamin K 817µg 212.7µg Kale
Folate 13µg 105µg Chives
Choline 0.4mg 5.2mg Chives
Saturated Fat 0.052g 0.146g Kale
Monounsaturated Fat 0.03g 0.095g Chives
Polyunsaturated fat 0.193g 0.267g Chives
Tryptophan 0.023mg 0.037mg Chives
Threonine 0.085mg 0.128mg Chives
Isoleucine 0.114mg 0.139mg Chives
Leucine 0.133mg 0.195mg Chives
Lysine 0.114mg 0.163mg Chives
Methionine 0.018mg 0.036mg Chives
Phenylalanine 0.097mg 0.105mg Chives
Valine 0.104mg 0.145mg Chives
Histidine 0.04mg 0.057mg Chives

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kale Chives
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
238%
Kale
91%
Chives
Minerals Daily Need Coverage Score
22%
Kale
29%
Chives

Comparison summary

Which food is lower in Sugar?
Kale
Kale is lower in Sugar (difference - 0.6g)
Which food is lower in Saturated Fat?
Kale
Kale is lower in Saturated Fat (difference - 0.094g)
Which food is lower in glycemic index?
Kale
Kale is lower in glycemic index (difference - 45)
Which food is cheaper?
Kale
Kale is cheaper (difference - $0.4)
Which food contains less Sodium?
Chives
Chives contains less Sodium (difference - 20mg)
Which food is richer in minerals?
Chives
Chives is relatively richer in minerals
Which food is richer in vitamins?
Chives
Chives is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Chives - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169994/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.