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Kale vs. Garden rhubarb — In-Depth Nutrition Comparison

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Differences between Kale and Garden rhubarb

  • Garden rhubarb contains less Vitamin K, Vitamin A RAE, Vitamin C, Copper, Manganese, Vitamin B6, and Iron than Kale.
  • Kale's daily need coverage for Vitamin K is 656% higher.
  • Garden rhubarb contains 136 times less Vitamin A RAE than Kale. Kale contains 681µg of Vitamin A RAE, while Garden rhubarb contains 5µg.

The food types used in this comparison are Kale, cooked, boiled, drained, without salt and Rhubarb, raw.

Infographic

Kale vs Garden rhubarb 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
6
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 8.6% 26% 25% 8.3% 7% 2.7% 6% 0.52% 26% 6%
Contains more MagnesiumMagnesium +50%
Contains more IronIron +309.1%
Contains more CopperCopper +642.9%
Contains more ZincZinc +140%
Contains more PhosphorusPhosphorus +100%
Contains more ManganeseManganese +112.2%
Contains more CalciumCalcium +19.4%
Contains more PotassiumPotassium +26.3%
Contains less SodiumSodium -82.6%
Contains more SeleniumSelenium +22.2%

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
9
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% 817% 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 27% 6.1% 5.4% 0% 5% 6.9% 5.6% 5.1% 5.5% 0% 73% 5.3% 3.3%
Contains more Vitamin CVitamin C +412.5%
Contains more Vitamin AVitamin A +13253.9%
Contains more Vitamin E Vitamin E +214.8%
Contains more Vitamin B1Vitamin B1 +165%
Contains more Vitamin B2Vitamin B2 +133.3%
Contains more Vitamin B3Vitamin B3 +66.7%
Contains more Vitamin B6Vitamin B6 +475%
Contains more Vitamin KVitamin K +2688.4%
Contains more FolateFolate +85.7%
Contains more Vitamin B5Vitamin B5 +73.5%
Contains more CholineCholine +1425%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kale
4
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
5% 94%
Protein: 0.9 g
Fats: 0.2 g
Carbs: 4.54 g
Water: 93.61 g
Other: 0.75 g
Contains more ProteinProtein +111.1%
Contains more FatsFats +100%
Contains more CarbsCarbs +24%
Contains more OtherOther +16%
~equal in Water ~93.61g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
28% 20% 52%
Saturated Fat: Sat. Fat 0.053 g
Monounsaturated Fat: Mono. Fat 0.039 g
Polyunsaturated fat: Poly. Fat 0.099 g
Contains more Poly. FatPolyunsaturated fat +94.9%
Contains more Mono. FatMonounsaturated Fat +30%
~equal in Saturated Fat ~0.053g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kale Garden rhubarb
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Kale Garden rhubarb Opinion
Calories 28kcal 21kcal Kale
Protein 1.9g 0.9g Kale
Fats 0.4g 0.2g Kale
Vitamin C 41mg 8mg Kale
Net carbs 3.63g 2.74g Kale
Carbs 5.63g 4.54g Kale
Magnesium 18mg 12mg Kale
Calcium 72mg 86mg Garden rhubarb
Potassium 228mg 288mg Garden rhubarb
Iron 0.9mg 0.22mg Kale
Sugar 1.25g 1.1g Garden rhubarb
Fiber 2g 1.8g Kale
Copper 0.156mg 0.021mg Kale
Zinc 0.24mg 0.1mg Kale
Phosphorus 28mg 14mg Kale
Sodium 23mg 4mg Garden rhubarb
Vitamin A 13621IU 102IU Kale
Vitamin A RAE 681µg 5µg Kale
Vitamin E 0.85mg 0.27mg Kale
Manganese 0.416mg 0.196mg Kale
Selenium 0.9µg 1.1µg Garden rhubarb
Vitamin B1 0.053mg 0.02mg Kale
Vitamin B2 0.07mg 0.03mg Kale
Vitamin B3 0.5mg 0.3mg Kale
Vitamin B5 0.049mg 0.085mg Garden rhubarb
Vitamin B6 0.138mg 0.024mg Kale
Vitamin K 817µg 29.3µg Kale
Folate 13µg 7µg Kale
Choline 0.4mg 6.1mg Garden rhubarb
Saturated Fat 0.052g 0.053g Kale
Monounsaturated Fat 0.03g 0.039g Garden rhubarb
Polyunsaturated fat 0.193g 0.099g Kale
Tryptophan 0.023mg Kale
Threonine 0.085mg Kale
Isoleucine 0.114mg Kale
Leucine 0.133mg Kale
Lysine 0.114mg Kale
Methionine 0.018mg Kale
Phenylalanine 0.097mg Kale
Valine 0.104mg Kale
Histidine 0.04mg Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kale Garden rhubarb
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
238%
Kale
11%
Garden rhubarb
Minerals Daily Need Coverage Score
22%
Kale
12%
Garden rhubarb

Comparison summary

Which food is lower in Saturated Fat?
Kale
Kale is lower in Saturated Fat (difference - 0.001g)
Which food is lower in glycemic index?
Kale
Kale is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Kale
Kale is relatively richer in minerals
Which food is richer in vitamins?
Kale
Kale is relatively richer in vitamins
Which food is lower in Sugar?
Garden rhubarb
Garden rhubarb is lower in Sugar (difference - 0.15g)
Which food contains less Sodium?
Garden rhubarb
Garden rhubarb contains less Sodium (difference - 19mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Garden rhubarb - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167758/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.