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Kale vs. Hominy — In-Depth Nutrition Comparison

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The main differences between kale and hominy

  • Kale has more vitamin K, vitamin A, vitamin C, manganese, copper, vitamin B6, potassium, and calcium; however, hominy has more zinc.
  • Daily need coverage for vitamin K for kale is 681% higher.
  • Kale is lower in sodium.

Food types used in this article are Kale, cooked, boiled, drained, without salt and Hominy, canned, white.

Infographic

Kale vs Hominy infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Kale
Kale
7
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%
Hominy
Hominy
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3% 0.79% 23% 10% 29% 15% 45% 9.1% 16%
Contains more MagnesiumMagnesium +12.5%
Contains more CalciumCalcium +620%
Contains more PotassiumPotassium +2433.3%
Contains more IronIron +45.2%
Contains more CopperCopper +420%
Contains less SodiumSodium -93.3%
Contains more ManganeseManganese +494.3%
Contains more ZincZinc +337.5%
Contains more PhosphorusPhosphorus +25%
Contains more SeleniumSelenium +233.3%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Kale
Kale
9
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 137% 0% 227% 17% 13% 16% 9.4% 2.9% 32% 0% 2043% 9.8%
Hominy
Hominy
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 1% 0.75% 1.4% 0.62% 9.2% 1.2% 0% 0.5% 0.75%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1600%
Contains more Vitamin B1Vitamin B1 +1666.7%
Contains more Vitamin B2Vitamin B2 +1066.7%
Contains more Vitamin B3Vitamin B3 +1415.2%
Contains more Vitamin B6Vitamin B6 +2660%
Contains more Vitamin KVitamin K +408400%
Contains more FolateFolate +1200%
Contains more Vitamin B5Vitamin B5 +214.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kale Hominy DV% diff.
Vitamin K 817µg 0.2µg 681%
Vitamin A 681µg 0µg 76%
Vitamin C 41mg 0mg 46%
Manganese 0.416mg 0.07mg 15%
Copper 0.156mg 0.03mg 14%
Sodium 23mg 345mg 14%
Vitamin B6 0.138mg 0.005mg 10%
Zinc 0.24mg 1.05mg 7%
Calcium 72mg 10mg 6%
Potassium 228mg 9mg 6%
Vitamin E 0.85mg 0.05mg 5%
Vitamin B2 0.07mg 0.006mg 5%
Iron 0.9mg 0.62mg 4%
Selenium 0.9µg 3µg 4%
Vitamin B1 0.053mg 0.003mg 4%
Carbs 5.63g 14.26g 3%
Vitamin B3 0.5mg 0.033mg 3%
Folate 13µg 1µg 3%
Calories 28kcal 72kcal 2%
Fiber 2g 2.5g 2%
Vitamin B5 0.049mg 0.154mg 2%
Protein 1.9g 1.48g 1%
Fats 0.4g 0.88g 1%
Phosphorus 28mg 35mg 1%
Monounsaturated fat 0.03g 0.231g 1%
Polyunsaturated fat 0.193g 0.399g 1%
Protein per 100 calories 6.8g 2.1g N/A
Calories per 10 g protein 147kcal 486kcal N/A
Weight per 100 calories 357g 139g N/A
Net carbs 3.63g 11.76g N/A
Magnesium 18mg 16mg 0%
Sugar 1.25g 1.82g N/A
Choline 0.4mg 3.1mg 0%
Saturated fat 0.052g 0.123g 0%
Tryptophan 0.023mg 0.008mg 0%
Threonine 0.085mg 0.05mg 0%
Isoleucine 0.114mg 0.058mg 0%
Leucine 0.133mg 0.202mg 0%
Lysine 0.114mg 0.033mg 0%
Methionine 0.018mg 0.031mg 0%
Phenylalanine 0.097mg 0.076mg 0%
Valine 0.104mg 0.077mg 0%
Histidine 0.04mg 0.045mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kale
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
Hominy
Hominy
2
14% 83%
Protein: 1.48 g
Fats: 0.88 g
Carbs: 14.26 g
Water: 82.53 g
Other: 0.85 g
Contains more ProteinProtein +28.4%
Contains more FatsFats +120%
Contains more CarbsCarbs +153.3%
~equal in Water ~82.53g

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
Hominy
Hominy
2
16% 31% 53%
Saturated fat: Sat. Fat 0.123 g
Monounsaturated fat: Mono. Fat 0.231 g
Polyunsaturated fat: Poly. Fat 0.399 g
Contains less Sat. FatSaturated fat -57.7%
Contains more Mono. FatMonounsaturated fat +670%
Contains more Poly. FatPolyunsaturated fat +106.7%

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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. Hominy - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169701/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.