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Kale vs. Corn grain — In-Depth Nutrition Comparison

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How are kale and corn grain different?

  • Kale is richer in vitamin K, vitamin A, and vitamin C, while corn grain is higher in vitamin B6, vitamin B1, selenium, phosphorus, magnesium, iron, and fiber.
  • Kale covers your daily need for vitamin K, 681% more than corn grain.

Kale, cooked, boiled, drained, without salt and Corn grain, yellow types were used in this article.

Infographic

Kale vs Corn grain 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
2
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 91% 2.1% 25% 102% 105% 60% 90% 4.6% 63% 85%
Contains more CalciumCalcium +928.6%
Contains less SodiumSodium -34.3%
Contains more MagnesiumMagnesium +605.6%
Contains more PotassiumPotassium +25.9%
Contains more IronIron +201.1%
Contains more CopperCopper +101.3%
Contains more ZincZinc +820.8%
Contains more PhosphorusPhosphorus +650%
Contains more ManganeseManganese +16.6%
Contains more SeleniumSelenium +1622.2%

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
5
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 0% 3.7% 9.8% 0% 96% 46% 68% 25% 144% 0% 0.75% 14% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +6090.9%
Contains more Vitamin EVitamin E +73.5%
Contains more Vitamin KVitamin K +272233.3%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +626.4%
Contains more Vitamin B2Vitamin B2 +187.1%
Contains more Vitamin B3Vitamin B3 +625.4%
Contains more Vitamin B5Vitamin B5 +765.3%
Contains more Vitamin B6Vitamin B6 +350.7%
Contains more FolateFolate +46.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kale Corn grain DV% diff.
Vitamin K 817µg 0.3µg 681%
Vitamin A 681µg 11µg 74%
Vitamin C 41mg 0mg 46%
Vitamin B6 0.138mg 0.622mg 37%
Vitamin B1 0.053mg 0.385mg 28%
Selenium 0.9µg 15.5µg 27%
Phosphorus 28mg 210mg 26%
Magnesium 18mg 127mg 26%
Carbs 5.63g 74.26g 23%
Iron 0.9mg 2.71mg 23%
Fiber 2g 7.3g 21%
Vitamin B3 0.5mg 3.627mg 20%
Copper 0.156mg 0.314mg 18%
Zinc 0.24mg 2.21mg 18%
Calories 28kcal 365kcal 17%
Protein 1.9g 9.42g 15%
Polyunsaturated fat 0.193g 2.163g 13%
Vitamin B2 0.07mg 0.201mg 10%
Vitamin B5 0.049mg 0.424mg 8%
Calcium 72mg 7mg 7%
Fats 0.4g 4.74g 7%
Manganese 0.416mg 0.485mg 3%
Saturated fat 0.052g 0.667g 3%
Monounsaturated fat 0.03g 1.251g 3%
Vitamin E 0.85mg 0.49mg 2%
Potassium 228mg 287mg 2%
Folate 13µg 19µg 2%
Sodium 23mg 35mg 1%
Net carbs 3.63g 66.96g N/A
Sugar 1.25g 0.64g N/A
Choline 0.4mg 0%
Tryptophan 0.023mg 0.067mg 0%
Threonine 0.085mg 0.354mg 0%
Isoleucine 0.114mg 0.337mg 0%
Leucine 0.133mg 1.155mg 0%
Lysine 0.114mg 0.265mg 0%
Methionine 0.018mg 0.197mg 0%
Phenylalanine 0.097mg 0.463mg 0%
Valine 0.104mg 0.477mg 0%
Histidine 0.04mg 0.287mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kale
Kale
1
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
9% 5% 74% 10%
Protein: 9.42 g
Fats: 4.74 g
Carbs: 74.26 g
Water: 10.37 g
Other: 1.21 g
Contains more WaterWater +779.5%
Contains more ProteinProtein +395.8%
Contains more FatsFats +1085%
Contains more CarbsCarbs +1219%
Contains more OtherOther +39.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kale
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
16% 31% 53%
Saturated fat: Sat. Fat 0.667 g
Monounsaturated fat: Mono. Fat 1.251 g
Polyunsaturated fat: Poly. Fat 2.163 g
Contains less Sat. FatSaturated fat -92.2%
Contains more Mono. FatMonounsaturated fat +4070%
Contains more Poly. FatPolyunsaturated fat +1020.7%

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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. Corn grain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170288/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.