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  6. Kale vs. Sweet onion

Kale vs. Sweet onion — In-Depth Nutrition Comparison

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How are Kale and Sweet onion different?

  • Kale is higher than Sweet onion in Vitamin K, Vitamin A RAE, Vitamin C, Manganese, Copper, Iron, Vitamin E , and Calcium.
  • Kale covers your daily need of Vitamin K 681% more than Sweet onion.

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

Infographic

Kale vs Sweet onion 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
9
:
1
Sweet onion
Sweet onion
Contains more Calcium +260%
Contains more Iron +246.2%
Contains more Magnesium +100%
Contains more Potassium +91.6%
Contains more Zinc +84.6%
Contains more Copper +178.6%
Contains more Manganese +447.4%
Contains more Selenium +80%
Contains less Sodium -65.2%
Equal in Phosphorus - 27
Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
Sweet onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 10% 7% 12% 11% 2% 4% 19% 10% 3%
Contains more Calcium +260%
Contains more Iron +246.2%
Contains more Magnesium +100%
Contains more Potassium +91.6%
Contains more Zinc +84.6%
Contains more Copper +178.6%
Contains more Manganese +447.4%
Contains more Selenium +80%
Contains less Sodium -65.2%
Equal in Phosphorus - 27

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
9
:
2
Sweet onion
Sweet onion
Contains more Vitamin A +1362000%
Contains more Vitamin E +4150%
Contains more Vitamin C +754.2%
Contains more Vitamin B1 +29.3%
Contains more Vitamin B2 +250%
Contains more Vitamin B3 +275.9%
Contains more Vitamin K +272233.3%
Contains more Vitamin B5 +100%
Contains more Folate +76.9%
Equal in Vitamin B6 - 0.13
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%
Sweet onion
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% 16% 11% 5% 3% 6% 30% 18% 0% 1%
Contains more Vitamin A +1362000%
Contains more Vitamin E +4150%
Contains more Vitamin C +754.2%
Contains more Vitamin B1 +29.3%
Contains more Vitamin B2 +250%
Contains more Vitamin B3 +275.9%
Contains more Vitamin K +272233.3%
Contains more Vitamin B5 +100%
Contains more Folate +76.9%
Equal in Vitamin B6 - 0.13

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kale
Kale
3
:
2
Sweet onion
Sweet onion
Contains more Protein +137.5%
Contains more Fats +400%
Contains more Other +163.6%
Contains more Carbs +34.1%
Equal in Water - 91.24
Kale
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
Sweet onion
8% 91%
Protein: 0.8 g
Fats: 0.08 g
Carbs: 7.55 g
Water: 91.24 g
Other: 0.33 g
Contains more Protein +137.5%
Contains more Fats +400%
Contains more Other +163.6%
Contains more Carbs +34.1%
Equal in Water - 91.24

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kale Sweet onion Opinion
Net carbs 3.63g 6.65g Sweet onion
Protein 1.9g 0.8g Kale
Fats 0.4g 0.08g Kale
Carbs 5.63g 7.55g Sweet onion
Calories 28kcal 32kcal Sweet onion
Fructose 2.02g Sweet onion
Sugar 1.25g 5.02g Kale
Fiber 2g 0.9g Kale
Calcium 72mg 20mg Kale
Iron 0.9mg 0.26mg Kale
Magnesium 18mg 9mg Kale
Phosphorus 28mg 27mg Kale
Potassium 228mg 119mg Kale
Sodium 23mg 8mg Sweet onion
Zinc 0.24mg 0.13mg Kale
Copper 0.156mg 0.056mg Kale
Manganese 0.416mg 0.076mg Kale
Selenium 0.9µg 0.5µg Kale
Vitamin A 13621IU 1IU Kale
Vitamin A RAE 681µg 0µg Kale
Vitamin E 0.85mg 0.02mg Kale
Vitamin C 41mg 4.8mg Kale
Vitamin B1 0.053mg 0.041mg Kale
Vitamin B2 0.07mg 0.02mg Kale
Vitamin B3 0.5mg 0.133mg Kale
Vitamin B5 0.049mg 0.098mg Sweet onion
Vitamin B6 0.138mg 0.13mg Kale
Folate 13µg 23µg Sweet onion
Vitamin K 817µg 0.3µg Kale
Tryptophan 0.023mg 0.009mg Kale
Threonine 0.085mg 0.018mg Kale
Isoleucine 0.114mg 0.014mg Kale
Leucine 0.133mg 0.025mg Kale
Lysine 0.114mg 0.033mg Kale
Methionine 0.018mg 0.009mg Kale
Phenylalanine 0.097mg 0.024mg Kale
Valine 0.104mg 0.02mg Kale
Histidine 0.04mg 0.011mg Kale
Saturated Fat 0.052g Sweet onion
Monounsaturated Fat 0.03g Kale
Polyunsaturated fat 0.193g Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kale Sweet onion
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
7%
Sweet onion
Minerals Daily Need Coverage Score
22%
Kale
8%
Sweet onion

Comparison summary

Which food contains less Sodium?
Sweet onion
Sweet onion contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Sweet onion
Sweet onion is lower in Saturated Fat (difference - 0.052g)
Which food is lower in Sugar?
Kale
Kale is lower in Sugar (difference - 3.77g)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
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. Sweet onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170008/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.