Kale vs. Teff — In-Depth Nutrition Comparison
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What are the differences between kale and teff?
- Kale is higher in vitamin A, yet teff is higher in manganese, iron, phosphorus, vitamin B1, zinc, copper, and magnesium.
- Kale's daily need coverage for vitamin A is 272% more.
- Kale has 2 times more potassium than teff. While kale has 228mg of potassium, teff has only 107mg.
We used Kale, cooked, boiled, drained, without salt and Teff, cooked types in this article.
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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 CalciumCalcium | +46.9% |
| Contains more PotassiumPotassium | +113.1% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +177.8% |
| Contains more IronIron | +127.8% |
| Contains more CopperCopper | +44.9% |
| Contains more ZincZinc | +362.5% |
| Contains more PhosphorusPhosphorus | +328.6% |
| Contains less SodiumSodium | -65.2% |
| Contains more ManganeseManganese | +587.5% |
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 | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +112.1% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +42.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +245.3% |
| Contains more Vitamin B3Vitamin B3 | +81.8% |
| Contains more FolateFolate | +38.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 817µg | 681% | |
| Manganese | 0.416mg | 2.86mg | 106% |
| Vitamin A | 681µg | 0µg | 76% |
| Vitamin C | 41mg | 46% | |
| Iron | 0.9mg | 2.05mg | 14% |
| Phosphorus | 28mg | 120mg | 13% |
| Vitamin B1 | 0.053mg | 0.183mg | 11% |
| Zinc | 0.24mg | 1.11mg | 8% |
| Magnesium | 18mg | 50mg | 8% |
| Copper | 0.156mg | 0.226mg | 8% |
| Vitamin E | 0.85mg | 6% | |
| Carbs | 5.63g | 19.86g | 5% |
| Protein | 1.9g | 3.87g | 4% |
| Calories | 28kcal | 101kcal | 4% |
| Potassium | 228mg | 107mg | 4% |
| Fiber | 2g | 2.8g | 3% |
| Vitamin B2 | 0.07mg | 0.033mg | 3% |
| Vitamin B3 | 0.5mg | 0.909mg | 3% |
| Vitamin B6 | 0.138mg | 0.097mg | 3% |
| Calcium | 72mg | 49mg | 2% |
| Selenium | 0.9µg | 2% | |
| Polyunsaturated fat | 0.193g | 1% | |
| Vitamin B5 | 0.049mg | 1% | |
| Folate | 13µg | 18µg | 1% |
| Sodium | 23mg | 8mg | 1% |
| Fats | 0.4g | 0.65g | 0% |
| Net carbs | 3.63g | 17.06g | N/A |
| Sugar | 1.25g | N/A | |
| Choline | 0.4mg | 0% | |
| Saturated fat | 0.052g | 0% | |
| Monounsaturated fat | 0.03g | 0% | |
| Tryptophan | 0.023mg | 0.041mg | 0% |
| Threonine | 0.085mg | 0.149mg | 0% |
| Isoleucine | 0.114mg | 0.146mg | 0% |
| Leucine | 0.133mg | 0.311mg | 0% |
| Lysine | 0.114mg | 0.109mg | 0% |
| Methionine | 0.018mg | 0.125mg | 0% |
| Phenylalanine | 0.097mg | 0.203mg | 0% |
| Valine | 0.104mg | 0.2mg | 0% |
| Histidine | 0.04mg | 0.088mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +21.7% |
| Contains more OtherOther | +26.1% |
| Contains more ProteinProtein | +103.7% |
| Contains more FatsFats | +62.5% |
| Contains more CarbsCarbs | +252.8% |
