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  6. Kale vs. Shallot

Kale vs. Shallot — In-Depth Nutrition Comparison

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Differences between Kale and Shallot

  • Kale has more Vitamin K, Vitamin A RAE, Vitamin C, Copper, Vitamin E , and Manganese, while Shallot has more Vitamin B6, and Folate.
  • Kale's daily need coverage for Vitamin K is 680% higher.

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

Infographic

Kale vs Shallot 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
3
:
7
Shallot
Shallot
Contains more Calcium +94.6%
Contains more Copper +77.3%
Contains more Manganese +42.5%
Contains more Iron +33.3%
Contains more Magnesium +16.7%
Contains more Phosphorus +114.3%
Contains more Potassium +46.5%
Contains less Sodium -47.8%
Contains more Zinc +66.7%
Contains more Selenium +33.3%
Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
Shallot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 45% 15% 26% 30% 2% 11% 30% 39% 7%
Contains more Calcium +94.6%
Contains more Copper +77.3%
Contains more Manganese +42.5%
Contains more Iron +33.3%
Contains more Magnesium +16.7%
Contains more Phosphorus +114.3%
Contains more Potassium +46.5%
Contains less Sodium -47.8%
Contains more Zinc +66.7%
Contains more Selenium +33.3%

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
Shallot
Shallot
Contains more Vitamin A +340425%
Contains more Vitamin E +2025%
Contains more Vitamin C +412.5%
Contains more Vitamin B2 +250%
Contains more Vitamin B3 +150%
Contains more Vitamin K +102025%
Contains more Vitamin B1 +13.2%
Contains more Vitamin B5 +491.8%
Contains more Vitamin B6 +150%
Contains more Folate +161.5%
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%
Shallot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 27% 15% 5% 4% 18% 80% 26% 0% 2%
Contains more Vitamin A +340425%
Contains more Vitamin E +2025%
Contains more Vitamin C +412.5%
Contains more Vitamin B2 +250%
Contains more Vitamin B3 +150%
Contains more Vitamin K +102025%
Contains more Vitamin B1 +13.2%
Contains more Vitamin B5 +491.8%
Contains more Vitamin B6 +150%
Contains more Folate +161.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kale
Kale
3
:
2
Shallot
Shallot
Contains more Fats +300%
Contains more Water +14.3%
Contains more Protein +31.6%
Contains more Carbs +198.4%
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
Shallot
3% 17% 80%
Protein: 2.5 g
Fats: 0.1 g
Carbs: 16.8 g
Water: 79.8 g
Other: 0.8 g
Contains more Fats +300%
Contains more Water +14.3%
Contains more Protein +31.6%
Contains more Carbs +198.4%
Equal in Other - 0.8

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kale
Kale
2
:
1
Shallot
Shallot
Contains more Monounsaturated Fat +114.3%
Contains more Polyunsaturated fat +394.9%
Contains less Saturated Fat -67.3%
Kale
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 g
Shallot
24% 20% 56%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.039 g
Contains more Monounsaturated Fat +114.3%
Contains more Polyunsaturated fat +394.9%
Contains less Saturated Fat -67.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kale Shallot
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar 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 Shallot Opinion
Net carbs 3.63g 13.6g Shallot
Protein 1.9g 2.5g Shallot
Fats 0.4g 0.1g Kale
Carbs 5.63g 16.8g Shallot
Calories 28kcal 72kcal Shallot
Sugar 1.25g 7.87g Kale
Fiber 2g 3.2g Shallot
Calcium 72mg 37mg Kale
Iron 0.9mg 1.2mg Shallot
Magnesium 18mg 21mg Shallot
Phosphorus 28mg 60mg Shallot
Potassium 228mg 334mg Shallot
Sodium 23mg 12mg Shallot
Zinc 0.24mg 0.4mg Shallot
Copper 0.156mg 0.088mg Kale
Manganese 0.416mg 0.292mg Kale
Selenium 0.9µg 1.2µg Shallot
Vitamin A 13621IU 4IU Kale
Vitamin A RAE 681µg 0µg Kale
Vitamin E 0.85mg 0.04mg Kale
Vitamin C 41mg 8mg Kale
Vitamin B1 0.053mg 0.06mg Shallot
Vitamin B2 0.07mg 0.02mg Kale
Vitamin B3 0.5mg 0.2mg Kale
Vitamin B5 0.049mg 0.29mg Shallot
Vitamin B6 0.138mg 0.345mg Shallot
Folate 13µg 34µg Shallot
Vitamin K 817µg 0.8µg Kale
Tryptophan 0.023mg 0.028mg Shallot
Threonine 0.085mg 0.098mg Shallot
Isoleucine 0.114mg 0.106mg Kale
Leucine 0.133mg 0.149mg Shallot
Lysine 0.114mg 0.125mg Shallot
Methionine 0.018mg 0.027mg Shallot
Phenylalanine 0.097mg 0.081mg Kale
Valine 0.104mg 0.11mg Shallot
Histidine 0.04mg 0.043mg Shallot
Saturated Fat 0.052g 0.017g Shallot
Monounsaturated Fat 0.03g 0.014g Kale
Polyunsaturated fat 0.193g 0.039g Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kale Shallot
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
15%
Shallot
Minerals Daily Need Coverage Score
22%
Kale
21%
Shallot

Comparison summary

Which food contains less Sodium?
Shallot
Shallot contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Shallot
Shallot is lower in Saturated Fat (difference - 0.035g)
Which food is lower in Sugar?
Kale
Kale is lower in Sugar (difference - 6.62g)
Which food is lower in glycemic index?
Kale
Kale is lower in glycemic index (difference - 30)
Which food is cheaper?
Kale
Kale is cheaper (difference - $0.3)
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. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/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.