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  6. Kale vs. Savoy cabbage

Kale vs. Savoy cabbage — In-Depth Nutrition Comparison

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How are Kale and Savoy cabbage different?

  • Kale is richer in Vitamin K, Vitamin A RAE, Vitamin C, Copper, Manganese, and Iron, while Savoy cabbage is higher in Folate.
  • Kale covers your daily need of Vitamin K 623% more than Savoy cabbage.
  • Kale contains 14 times more Vitamin A RAE than Savoy cabbage. Kale contains 681µg of Vitamin A RAE, while Savoy cabbage contains 50µg.

Kale, cooked, boiled, drained, without salt and Cabbage, savoy, raw types were used in this article.

Infographic

Kale vs Savoy cabbage 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
5
:
4
Savoy cabbage
Savoy cabbage
Contains more Calcium +105.7%
Contains more Iron +125%
Contains less Sodium -17.9%
Contains more Copper +151.6%
Contains more Manganese +131.1%
Contains more Magnesium +55.6%
Contains more Phosphorus +50%
Contains more Zinc +12.5%
Equal in Potassium - 230
Equal in Selenium - 0.9
Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
Savoy cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 15% 20% 18% 21% 4% 8% 21% 24% 5%
Contains more Calcium +105.7%
Contains more Iron +125%
Contains less Sodium -17.9%
Contains more Copper +151.6%
Contains more Manganese +131.1%
Contains more Magnesium +55.6%
Contains more Phosphorus +50%
Contains more Zinc +12.5%
Equal in Potassium - 230
Equal in Selenium - 0.9

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
6
:
4
Savoy cabbage
Savoy cabbage
Contains more Vitamin A +1262.1%
Contains more Vitamin E +400%
Contains more Vitamin C +32.3%
Contains more Vitamin B2 +133.3%
Contains more Vitamin B3 +66.7%
Contains more Vitamin K +1087.5%
Contains more Vitamin B1 +32.1%
Contains more Vitamin B5 +281.6%
Contains more Vitamin B6 +37.7%
Contains more Folate +515.4%
Kale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 818% 17% 0% 137% 14% 17% 10% 3% 32% 10% 0% 2043%
Savoy cabbage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 60% 4% 0% 104% 18% 7% 6% 12% 44% 60% 0% 172%
Contains more Vitamin A +1262.1%
Contains more Vitamin E +400%
Contains more Vitamin C +32.3%
Contains more Vitamin B2 +133.3%
Contains more Vitamin B3 +66.7%
Contains more Vitamin K +1087.5%
Contains more Vitamin B1 +32.1%
Contains more Vitamin B5 +281.6%
Contains more Vitamin B6 +37.7%
Contains more Folate +515.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kale
Kale
3
:
2
Savoy cabbage
Savoy cabbage
Contains more Fats +300%
Equal in Protein - 2
Equal in Carbs - 6.1
Equal in Water - 91
Equal in Other - 0.8
Kale
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
Savoy cabbage
2% 6% 91%
Protein: 2 g
Fats: 0.1 g
Carbs: 6.1 g
Water: 91 g
Other: 0.8 g
Contains more Fats +300%
Equal in Protein - 2
Equal in Carbs - 6.1
Equal in Water - 91
Equal in Other - 0.8

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kale
Kale
2
:
1
Savoy cabbage
Savoy cabbage
Contains more Monounsaturated Fat +328.6%
Contains more Polyunsaturated fat +293.9%
Contains less Saturated Fat -75%
Kale
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 g
Savoy cabbage
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.049 g
Contains more Monounsaturated Fat +328.6%
Contains more Polyunsaturated fat +293.9%
Contains less Saturated Fat -75%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kale Savoy cabbage Opinion
Net carbs 3.63g 3g Kale
Protein 1.9g 2g Savoy cabbage
Fats 0.4g 0.1g Kale
Carbs 5.63g 6.1g Savoy cabbage
Calories 28kcal 27kcal Kale
Sugar 1.25g 2.27g Kale
Fiber 2g 3.1g Savoy cabbage
Calcium 72mg 35mg Kale
Iron 0.9mg 0.4mg Kale
Magnesium 18mg 28mg Savoy cabbage
Phosphorus 28mg 42mg Savoy cabbage
Potassium 228mg 230mg Savoy cabbage
Sodium 23mg 28mg Kale
Zinc 0.24mg 0.27mg Savoy cabbage
Copper 0.156mg 0.062mg Kale
Manganese 0.416mg 0.18mg Kale
Selenium 0.9µg 0.9µg
Vitamin A 13621IU 1000IU Kale
Vitamin A RAE 681µg 50µg Kale
Vitamin E 0.85mg 0.17mg Kale
Vitamin C 41mg 31mg Kale
Vitamin B1 0.053mg 0.07mg Savoy cabbage
Vitamin B2 0.07mg 0.03mg Kale
Vitamin B3 0.5mg 0.3mg Kale
Vitamin B5 0.049mg 0.187mg Savoy cabbage
Vitamin B6 0.138mg 0.19mg Savoy cabbage
Folate 13µg 80µg Savoy cabbage
Vitamin K 817µg 68.8µg Kale
Tryptophan 0.023mg 0.02mg Kale
Threonine 0.085mg 0.069mg Kale
Isoleucine 0.114mg 0.101mg Kale
Leucine 0.133mg 0.103mg Kale
Lysine 0.114mg 0.094mg Kale
Methionine 0.018mg 0.02mg Savoy cabbage
Phenylalanine 0.097mg 0.064mg Kale
Valine 0.104mg 0.085mg Kale
Histidine 0.04mg 0.041mg Savoy cabbage
Saturated Fat 0.052g 0.013g Savoy cabbage
Monounsaturated Fat 0.03g 0.007g Kale
Polyunsaturated fat 0.193g 0.049g Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kale Savoy cabbage
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
258%
Kale
40%
Savoy cabbage
Minerals Daily Need Coverage Score
22%
Kale
14%
Savoy cabbage

Comparison summary

Which food is lower in Saturated Fat?
Savoy cabbage
Savoy cabbage is lower in Saturated Fat (difference - 0.039g)
Which food is lower in Sugar?
Kale
Kale is lower in Sugar (difference - 1.02g)
Which food contains less Sodium?
Kale
Kale contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Kale
Kale is lower in glycemic index (difference - 32)
Which food is cheaper?
Kale
Kale is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.
Which food is richer in vitamins?
?
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.

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. Savoy cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170388/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.