Kale vs. Corn — In-Depth Nutrition Comparison
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Important differences between Kale and Corn
- Kale has more Vitamin K, Vitamin A RAE, Vitamin C, Copper, Manganese, Calcium, and Iron, however, Corn has more Vitamin B5, Vitamin B3, and Phosphorus.
- Kale's daily need coverage for Vitamin K is 680% more.
- Kale has 52 times more Vitamin A RAE than Corn. Kale has 681µg of Vitamin A RAE, while Corn has 13µg.
The food varieties used in the comparison are Kale, cooked, boiled, drained, without salt and Corn, sweet, yellow, cooked, boiled, drained, without salt.
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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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Calcium
+2300%
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Iron
+100%
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Copper
+218.4%
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Manganese
+149.1%
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Selenium
+350%
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Magnesium
+44.4%
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Phosphorus
+175%
Contains
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Sodium
-95.7%
Contains
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Zinc
+158.3%
Equal in Potassium - 218
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Calcium
+2300%
Contains
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Iron
+100%
Contains
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Copper
+218.4%
Contains
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Manganese
+149.1%
Contains
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Selenium
+350%
Contains
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Magnesium
+44.4%
Contains
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Phosphorus
+175%
Contains
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Sodium
-95.7%
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Zinc
+158.3%
Equal in Potassium - 218
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.
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Contains
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Vitamin A
+5079.1%
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Vitamin E
+844.4%
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Vitamin C
+645.5%
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Vitamin B2
+22.8%
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Vitamin K
+204150%
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Vitamin B1
+75.5%
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Vitamin B3
+236.6%
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Vitamin B5
+1516.3%
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Folate
+76.9%
Equal in Vitamin B6 - 0.139
Contains
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Vitamin A
+5079.1%
Contains
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Vitamin E
+844.4%
Contains
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Vitamin C
+645.5%
Contains
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Vitamin B2
+22.8%
Contains
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Vitamin K
+204150%
Contains
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Vitamin B1
+75.5%
Contains
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Vitamin B3
+236.6%
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Vitamin B5
+1516.3%
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Folate
+76.9%
Equal in Vitamin B6 - 0.139
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Water
+24.2%
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Other
+24.3%
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Protein
+79.5%
Contains
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Fats
+275%
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Carbs
+272.6%
Contains
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Water
+24.2%
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Other
+24.3%
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Protein
+79.5%
Contains
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Fats
+275%
Contains
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Carbs
+272.6%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-73.6%
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Monounsaturated Fat
+1146.7%
Contains
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Polyunsaturated fat
+212.4%
Contains
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Saturated Fat
-73.6%
Contains
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Monounsaturated Fat
+1146.7%
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Polyunsaturated fat
+212.4%
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 Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 3.63g | 18.58g |
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| Protein | 1.9g | 3.41g |
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| Fats | 0.4g | 1.5g |
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| Carbs | 5.63g | 20.98g |
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| Calories | 28kcal | 96kcal |
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| Starch | 7.17g |
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| Fructose | 0.79g |
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| Sugar | 1.25g | 4.54g |
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| Fiber | 2g | 2.4g |
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| Calcium | 72mg | 3mg |
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| Iron | 0.9mg | 0.45mg |
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| Magnesium | 18mg | 26mg |
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| Phosphorus | 28mg | 77mg |
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| Potassium | 228mg | 218mg |
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| Sodium | 23mg | 1mg |
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| Zinc | 0.24mg | 0.62mg |
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| Copper | 0.156mg | 0.049mg |
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| Manganese | 0.416mg | 0.167mg |
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| Selenium | 0.9µg | 0.2µg |
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| Vitamin A | 13621IU | 263IU |
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| Vitamin A RAE | 681µg | 13µg |
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| Vitamin E | 0.85mg | 0.09mg |
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| Vitamin C | 41mg | 5.5mg |
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| Vitamin B1 | 0.053mg | 0.093mg |
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| Vitamin B2 | 0.07mg | 0.057mg |
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| Vitamin B3 | 0.5mg | 1.683mg |
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| Vitamin B5 | 0.049mg | 0.792mg |
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| Vitamin B6 | 0.138mg | 0.139mg |
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| Folate | 13µg | 23µg |
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| Vitamin K | 817µg | 0.4µg |
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| Tryptophan | 0.023mg | 0.023mg | |
| Threonine | 0.085mg | 0.133mg |
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| Isoleucine | 0.114mg | 0.133mg |
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| Leucine | 0.133mg | 0.358mg |
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| Lysine | 0.114mg | 0.141mg |
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| Methionine | 0.018mg | 0.069mg |
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| Phenylalanine | 0.097mg | 0.155mg |
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| Valine | 0.104mg | 0.191mg |
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| Histidine | 0.04mg | 0.091mg |
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| Saturated Fat | 0.052g | 0.197g |
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| Monounsaturated Fat | 0.03g | 0.374g |
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| Polyunsaturated fat | 0.193g | 0.603g |
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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 |
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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%
17%
Minerals Daily Need Coverage Score
22%
14%
Comparison summary
Which food is lower in Sugar?
Kale is lower in Sugar (difference - 3.29g)
Which food is lower in Saturated Fat?
Kale is lower in Saturated Fat (difference - 0.145g)
Which food is lower in glycemic index?
Kale is lower in glycemic index (difference - 52)
Which food is cheaper?
Kale is cheaper (difference - $1.2)
Which food is richer in minerals?
Kale is relatively richer in minerals
Which food contains less Sodium?
Corn contains less Sodium (difference - 22mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.