Kale vs. Purslane — In-Depth Nutrition Comparison
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Differences between kale and purslane
- Kale has more vitamin A, vitamin C, and vitamin B6, while purslane has more iron, magnesium, and potassium.
- Kale's daily need coverage for vitamin A is 246% higher.
- Purslane contains 2 times less vitamin C than kale. Kale contains 41mg of vitamin C, while purslane contains 21mg.
The food types used in this comparison are Kale, cooked, boiled, drained, without salt and Purslane, raw.
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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 more CopperCopper | +38.1% |
| Contains more ZincZinc | +41.2% |
| Contains less SodiumSodium | -48.9% |
| Contains more ManganeseManganese | +37.3% |
| Contains more MagnesiumMagnesium | +277.8% |
| Contains more PotassiumPotassium | +116.7% |
| Contains more IronIron | +121.1% |
| Contains more PhosphorusPhosphorus | +57.1% |
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 more Vitamin CVitamin C | +95.2% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +12.8% |
| Contains more Vitamin B5Vitamin B5 | +36.1% |
| Contains more Vitamin B6Vitamin B6 | +89% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin B2Vitamin B2 | +60% |
| Contains more CholineCholine | +3100% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +66.1% |
| Contains more OtherOther | +56.3% |
~equal in
Protein
~2.03g
~equal in
Fats
~0.36g
~equal in
Water
~92.86g
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 Sodium |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 817µg | 681% | |
| Vitamin A | 681µg | 76% | |
| Vitamin C | 41mg | 21mg | 22% |
| Iron | 0.9mg | 1.99mg | 14% |
| Magnesium | 18mg | 68mg | 12% |
| Fiber | 2g | 8% | |
| Potassium | 228mg | 494mg | 8% |
| Vitamin E | 0.85mg | 6% | |
| Manganese | 0.416mg | 0.303mg | 5% |
| Copper | 0.156mg | 0.113mg | 5% |
| Vitamin B6 | 0.138mg | 0.073mg | 5% |
| Vitamin B2 | 0.07mg | 0.112mg | 3% |
| Phosphorus | 28mg | 44mg | 2% |
| Choline | 0.4mg | 12.8mg | 2% |
| Calcium | 72mg | 65mg | 1% |
| Zinc | 0.24mg | 0.17mg | 1% |
| Sodium | 23mg | 45mg | 1% |
| Carbs | 5.63g | 3.39g | 1% |
| Polyunsaturated fat | 0.193g | 1% | |
| Vitamin B1 | 0.053mg | 0.047mg | 1% |
| Calories | 28kcal | 20kcal | 0% |
| Protein | 1.9g | 2.03g | 0% |
| Fats | 0.4g | 0.36g | 0% |
| Net carbs | 3.63g | 3.39g | N/A |
| Sugar | 1.25g | N/A | |
| Selenium | 0.9µg | 0.9µg | 0% |
| Vitamin B3 | 0.5mg | 0.48mg | 0% |
| Vitamin B5 | 0.049mg | 0.036mg | 0% |
| Folate | 13µg | 12µg | 0% |
| Saturated fat | 0.052g | 0% | |
| Monounsaturated fat | 0.03g | 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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
193%
12%
Minerals Daily Need Coverage Score
22%
30%
Comparison summary
Which food is lower in Sugar?
Purslane is lower in Sugar (difference - 1.25g)
Which food is lower in Saturated fat?
Purslane is lower in Saturated fat (difference - 0.052g)
Which food contains less Sodium?
Kale contains less Sodium (difference - 22mg)
Which food is richer in vitamins?
Kale is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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 minerals?
?
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.