Kale vs. Smoothie — In-Depth Nutrition Comparison
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Differences between kale and smoothie
- Kale has more vitamin A, vitamin C, iron, fiber, and potassium, while smoothie has more vitamin B12.
- Kale's daily need coverage for vitamin A is 264% higher.
- The amount of sugar in kale is lower.
The food types used in this comparison are Kale, cooked, boiled, drained, without salt and Beverages, V8 SPLASH Smoothies, Strawberry Banana.
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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.
| Contains more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +75.6% |
| Contains more PotassiumPotassium | +850% |
| Contains more IronIron | +500% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains less SodiumSodium | -20.7% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
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.
| Contains more Vitamin CVitamin C | +67.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +68.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B3Vitamin B3 | +63.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 817µg | 681% | |
| Vitamin A | 681µg | 76% | |
| Vitamin C | 41mg | 24.5mg | 18% |
| Manganese | 0.416mg | 18% | |
| Copper | 0.156mg | 17% | |
| Vitamin B12 | 0µg | 0.24µg | 10% |
| Iron | 0.9mg | 0.15mg | 9% |
| Fiber | 2g | 0g | 8% |
| Vitamin E | 0.85mg | 6% | |
| Potassium | 228mg | 24mg | 6% |
| Vitamin B2 | 0.07mg | 5% | |
| Phosphorus | 28mg | 4% | |
| Vitamin B1 | 0.053mg | 4% | |
| Magnesium | 18mg | 4% | |
| Vitamin B6 | 0.138mg | 0.082mg | 4% |
| Folate | 13µg | 3% | |
| Calcium | 72mg | 41mg | 3% |
| Zinc | 0.24mg | 2% | |
| Selenium | 0.9µg | 2% | |
| Vitamin B3 | 0.5mg | 0.816mg | 2% |
| Carbs | 5.63g | 8.16g | 1% |
| Polyunsaturated fat | 0.193g | 1% | |
| Protein | 1.9g | 1.22g | 1% |
| Fats | 0.4g | 0g | 1% |
| Vitamin B5 | 0.049mg | 1% | |
| Calories | 28kcal | 37kcal | 0% |
| Net carbs | 3.63g | 8.16g | N/A |
| Sugar | 1.25g | 7.35g | N/A |
| Sodium | 23mg | 29mg | 0% |
| Choline | 0.4mg | 0% | |
| Saturated fat | 0.052g | 0g | 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
| Contains more ProteinProtein | +55.7% |
| Contains more FatsFats | +∞% |
| Contains more OtherOther | +155.9% |
| Contains more CarbsCarbs | +44.9% |
~equal in
Water
~90.28g
