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Kale vs. Rice noodles — In-Depth Nutrition Comparison

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How are kale and rice noodles different?

  • Kale is richer in vitamin K, vitamin A, vitamin C, manganese, copper, vitamin B6, iron, calcium, and potassium, while rice noodles are higher in selenium.
  • Kale covers your daily need for vitamin K, 681% more than rice noodles.

Kale, cooked, boiled, drained, without salt and Rice noodles, cooked types were used in this article.

Infographic

Kale vs Rice noodles 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
7
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 2.1% 1.2% 0.35% 5.3% 13% 6.8% 8.6% 2.5% 15% 25%
Contains more MagnesiumMagnesium +500%
Contains more CalciumCalcium +1700%
Contains more PotassiumPotassium +5600%
Contains more IronIron +542.9%
Contains more CopperCopper +310.5%
Contains more PhosphorusPhosphorus +40%
Contains more ManganeseManganese +264.9%
Contains less SodiumSodium -17.4%
Contains more SeleniumSelenium +400%
~equal in Zinc ~0.25mg

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
10
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 0% 0% 0.6% 0% 4.5% 0.92% 1.4% 0.66% 1.4% 0% 0% 0.75% 0.87%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2733.3%
Contains more Vitamin B1Vitamin B1 +194.4%
Contains more Vitamin B2Vitamin B2 +1650%
Contains more Vitamin B3Vitamin B3 +594.4%
Contains more Vitamin B5Vitamin B5 +345.5%
Contains more Vitamin B6Vitamin B6 +2200%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1200%
Contains more CholineCholine +300%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kale Rice noodles DV% diff.
Vitamin K 817µg 0µg 681%
Vitamin A 681µg 0µg 76%
Vitamin C 41mg 0mg 46%
Copper 0.156mg 0.038mg 13%
Manganese 0.416mg 0.114mg 13%
Iron 0.9mg 0.14mg 10%
Vitamin B6 0.138mg 0.006mg 10%
Selenium 0.9µg 4.5µg 7%
Calcium 72mg 4mg 7%
Potassium 228mg 4mg 7%
Carbs 5.63g 24.01g 6%
Vitamin B2 0.07mg 0.004mg 5%
Vitamin E 0.85mg 0.03mg 5%
Magnesium 18mg 3mg 4%
Fiber 2g 1g 4%
Calories 28kcal 108kcal 4%
Vitamin B3 0.5mg 0.072mg 3%
Folate 13µg 1µg 3%
Vitamin B1 0.053mg 0.018mg 3%
Polyunsaturated fat 0.193g 0.023g 1%
Phosphorus 28mg 20mg 1%
Vitamin B5 0.049mg 0.011mg 1%
Protein 1.9g 1.79g 0%
Fats 0.4g 0.2g 0%
Net carbs 3.63g 23.01g N/A
Sugar 1.25g 0.03g N/A
Zinc 0.24mg 0.25mg 0%
Sodium 23mg 19mg 0%
Choline 0.4mg 1.6mg 0%
Saturated fat 0.052g 0.023g 0%
Monounsaturated fat 0.03g 0.026g 0%
Tryptophan 0.023mg 0.022mg 0%
Threonine 0.085mg 0.063mg 0%
Isoleucine 0.114mg 0.073mg 0%
Leucine 0.133mg 0.147mg 0%
Lysine 0.114mg 0.062mg 0%
Methionine 0.018mg 0.043mg 0%
Phenylalanine 0.097mg 0.095mg 0%
Valine 0.104mg 0.104mg 0%
Histidine 0.04mg 0.045mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kale
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
2% 24% 74%
Protein: 1.79 g
Fats: 0.2 g
Carbs: 24.01 g
Water: 73.82 g
Other: 0.18 g
Contains more FatsFats +100%
Contains more WaterWater +23.5%
Contains more OtherOther +383.3%
Contains more CarbsCarbs +326.5%
~equal in Protein ~1.79g

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
32% 36% 32%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.023 g
Contains more Mono. FatMonounsaturated fat +15.4%
Contains more Poly. FatPolyunsaturated fat +739.1%
Contains less Sat. FatSaturated fat -55.8%

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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. Rice noodles - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168914/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.