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  6. Kale vs. Lemongrass

Kale vs. Lemongrass — In-Depth Nutrition Comparison

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What are the main differences between kale and lemongrass?

  • Kale is richer in vitamin A and vitamin C, yet lemongrass is richer in manganese, iron, zinc, folate, potassium, copper, phosphorus, and magnesium.
  • Kale's daily need coverage for vitamin A is 272% higher.
  • Kale has 16 times more vitamin C than lemongrass. Kale has 41mg of vitamin C, while lemongrass has 2.6mg.

We used Kale, cooked, boiled, drained, without salt and Lemon grass (citronella), raw types in this comparison.

Infographic

Kale vs Lemongrass 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 20% 64% 306% 89% 61% 43% 0.78% 681% 3.8%
Contains more SeleniumSelenium +28.6%
Contains more MagnesiumMagnesium +233.3%
Contains more PotassiumPotassium +217.1%
Contains more IronIron +807.8%
Contains more CopperCopper +70.5%
Contains more ZincZinc +829.2%
Contains more PhosphorusPhosphorus +260.7%
Contains less SodiumSodium -73.9%
Contains more ManganeseManganese +1155.8%
~equal in Calcium ~65mg

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
6
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 8.7% 0% 0% 0% 16% 31% 21% 3% 18% 0% 0% 56% 0%
Contains more Vitamin CVitamin C +1476.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +72.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +22.6%
Contains more Vitamin B2Vitamin B2 +92.9%
Contains more Vitamin B3Vitamin B3 +120.2%
Contains more FolateFolate +476.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.05mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kale Lemongrass DV% diff.
Vitamin K 817µg 681%
Manganese 0.416mg 5.224mg 209%
Iron 0.9mg 8.17mg 91%
Vitamin A 681µg 0µg 76%
Vitamin C 41mg 2.6mg 43%
Zinc 0.24mg 2.23mg 18%
Folate 13µg 75µg 16%
Potassium 228mg 723mg 15%
Copper 0.156mg 0.266mg 12%
Magnesium 18mg 60mg 10%
Phosphorus 28mg 101mg 10%
Fiber 2g 8%
Carbs 5.63g 25.31g 7%
Vitamin E 0.85mg 6%
Vitamin B2 0.07mg 0.135mg 5%
Vitamin B3 0.5mg 1.101mg 4%
Vitamin B6 0.138mg 0.08mg 4%
Calories 28kcal 99kcal 4%
Vitamin B1 0.053mg 0.065mg 1%
Sodium 23mg 6mg 1%
Calcium 72mg 65mg 1%
Protein 1.9g 1.82g 0%
Fats 0.4g 0.49g 0%
Net carbs 3.63g 25.31g N/A
Sugar 1.25g N/A
Selenium 0.9µg 0.7µg 0%
Vitamin B5 0.049mg 0.05mg 0%
Choline 0.4mg 0%
Saturated fat 0.052g 0.119g 0%
Monounsaturated fat 0.03g 0.054g 0%
Polyunsaturated fat 0.193g 0.17g 0%
Tryptophan 0.023mg 0%
Threonine 0.085mg 0%
Isoleucine 0.114mg 0%
Leucine 0.133mg 0%
Lysine 0.114mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.097mg 0%
Valine 0.104mg 0%
Histidine 0.04mg 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
2% 25% 71% 2%
Protein: 1.82 g
Fats: 0.49 g
Carbs: 25.31 g
Water: 70.58 g
Other: 1.8 g
Contains more WaterWater +29.2%
Contains more FatsFats +22.5%
Contains more CarbsCarbs +349.6%
Contains more OtherOther +106.9%
~equal in Protein ~1.82g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kale
Kale
2
19% 11% 70%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.193 g
35% 16% 50%
Saturated fat: Sat. Fat 0.119 g
Monounsaturated fat: Mono. Fat 0.054 g
Polyunsaturated fat: Poly. Fat 0.17 g
Contains less Sat. FatSaturated fat -56.3%
Contains more Poly. FatPolyunsaturated fat +13.5%
Contains more Mono. FatMonounsaturated fat +80%

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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. Lemongrass - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168573/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.