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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.

Infographic

Kale vs Purslane infographic
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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.
Kale
4
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 49% 20% 44% 75% 38% 4.6% 19% 5.9% 40% 4.9%
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%
~equal in Calcium ~65mg
~equal in Selenium ~0.9µg

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
7
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 70% 0% 0% 0% 12% 26% 9% 2.2% 17% 0% 0% 9% 7%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.48mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~12µg

All nutrients comparison - raw data values

Nutrient Kale Purslane 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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% 3% 93%
Protein: 2.03 g
Fats: 0.36 g
Carbs: 3.39 g
Water: 92.86 g
Other: 1.36 g
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

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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. Purslane - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169274/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.