Kale vs. Gratin — In-Depth Nutrition Comparison
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What are the differences between Kale and Gratin?
- Kale is higher in Vitamin A RAE, Vitamin C, and Manganese, yet Gratin is higher in Phosphorus, and Vitamin B5.
- Kale's daily need coverage for Vitamin A RAE is 69% more.
- Kale has 4 times more Vitamin C than Gratin. While Kale has 41mg of Vitamin C, Gratin has only 9.9mg.
- The amount of Sodium in Kale is lower.
We used Kale, cooked, boiled, drained, without salt and Potatoes, au gratin, home-prepared from recipe using butter types in this article.
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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.
Contains
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Iron
+40.6%
Contains
less
Sodium
-94.7%
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Manganese
+158.4%
Contains
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Calcium
+65.3%
Contains
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Magnesium
+11.1%
Contains
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Phosphorus
+303.6%
Contains
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Potassium
+73.7%
Contains
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Zinc
+187.5%
Contains
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Selenium
+200%
Equal in Copper - 0.16
Contains
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Iron
+40.6%
Contains
less
Sodium
-94.7%
Contains
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Manganese
+158.4%
Contains
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Calcium
+65.3%
Contains
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Magnesium
+11.1%
Contains
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Phosphorus
+303.6%
Contains
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Potassium
+73.7%
Contains
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Zinc
+187.5%
Contains
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Selenium
+200%
Equal in Copper - 0.16
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.
:
Contains
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Vitamin A
+5059.5%
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Vitamin C
+314.1%
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Folate
+18.2%
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Vitamin B1
+20.8%
Contains
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Vitamin B2
+65.7%
Contains
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Vitamin B3
+98.6%
Contains
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Vitamin B5
+689.8%
Contains
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Vitamin B6
+26.1%
Contains
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Vitamin A
+5059.5%
Contains
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Vitamin C
+314.1%
Contains
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Folate
+18.2%
Contains
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Vitamin B1
+20.8%
Contains
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Vitamin B2
+65.7%
Contains
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Vitamin B3
+98.6%
Contains
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Vitamin B5
+689.8%
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Vitamin B6
+26.1%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Water
+23.2%
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Protein
+166.3%
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Fats
+1797.5%
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Carbs
+100.2%
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Other
+139.1%
Contains
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Water
+23.2%
Contains
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Protein
+166.3%
Contains
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Fats
+1797.5%
Contains
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Carbs
+100.2%
Contains
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Other
+139.1%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-98.9%
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Monounsaturated Fat
+7063.3%
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Polyunsaturated fat
+43%
Contains
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Saturated Fat
-98.9%
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Monounsaturated Fat
+7063.3%
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Polyunsaturated fat
+43%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Sugar |
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| Rich in minerals |
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| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 3.63g | 9.47g |
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| Protein | 1.9g | 5.06g |
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| Fats | 0.4g | 7.59g |
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| Carbs | 5.63g | 11.27g |
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| Calories | 28kcal | 132kcal |
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| Sugar | 1.25g |
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| Fiber | 2g | 1.8g |
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| Calcium | 72mg | 119mg |
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| Iron | 0.9mg | 0.64mg |
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| Magnesium | 18mg | 20mg |
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| Phosphorus | 28mg | 113mg |
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| Potassium | 228mg | 396mg |
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| Sodium | 23mg | 433mg |
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| Zinc | 0.24mg | 0.69mg |
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| Copper | 0.156mg | 0.16mg |
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| Manganese | 0.416mg | 0.161mg |
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| Selenium | 0.9µg | 2.7µg |
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| Vitamin A | 13621IU | 264IU |
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| Vitamin A RAE | 681µg | 64µg |
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| Vitamin E | 0.85mg |
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| Vitamin C | 41mg | 9.9mg |
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| Vitamin B1 | 0.053mg | 0.064mg |
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| Vitamin B2 | 0.07mg | 0.116mg |
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| Vitamin B3 | 0.5mg | 0.993mg |
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| Vitamin B5 | 0.049mg | 0.387mg |
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| Vitamin B6 | 0.138mg | 0.174mg |
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| Folate | 13µg | 11µg |
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| Vitamin K | 817µg |
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| Tryptophan | 0.023mg | 0.07mg |
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| Threonine | 0.085mg | 0.192mg |
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| Isoleucine | 0.114mg | 0.284mg |
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| Leucine | 0.133mg | 0.443mg |
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| Lysine | 0.114mg | 0.381mg |
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| Methionine | 0.018mg | 0.117mg |
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| Phenylalanine | 0.097mg | 0.254mg |
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| Valine | 0.104mg | 0.325mg |
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| Histidine | 0.04mg | 0.151mg |
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| Cholesterol | 0mg | 23mg |
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| Saturated Fat | 0.052g | 4.733g |
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| Monounsaturated Fat | 0.03g | 2.149g |
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| Polyunsaturated fat | 0.193g | 0.276g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| 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
258%
15%
Minerals Daily Need Coverage Score
22%
32%
Comparison summary
Which food contains less Sodium?
Kale contains less Sodium (difference - 410mg)
Which food is lower in Cholesterol?
Kale is lower in Cholesterol (difference - 23mg)
Which food is lower in Saturated Fat?
Kale is lower in Saturated Fat (difference - 4.681g)
Which food is lower in Sugar?
Gratin is lower in Sugar (difference - 1.25g)
Which food is richer in minerals?
Gratin is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.