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Kale vs. Tomato juice — In-Depth Nutrition Comparison

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Significant differences between kale and tomato juice

  • Kale has more vitamin K, vitamin A, manganese, copper, fiber, iron, calcium, and vitamin B6; however, tomato juice is richer in vitamin C.
  • Kale covers your daily vitamin K needs 679% more than tomato juice.
  • Tomato juice has 355 times less Vitamin K than kale. Kale has 817µg of Vitamin K, while tomato juice has 2.3µg.

Specific food types used in this comparison are Kale, cooked, boiled, drained, without salt and Tomato juice, canned, without salt added.

Infographic

Kale vs Tomato juice infographic
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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.
Kale
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 22% 20% 34% 52% 6.5% 12% 3% 54% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3% 19% 15% 14% 3% 8.1% 1.3% 8.9% 2.7%
Contains more MagnesiumMagnesium +63.6%
Contains more CalciumCalcium +620%
Contains more IronIron +130.8%
Contains more CopperCopper +271.4%
Contains more ZincZinc +118.2%
Contains more PhosphorusPhosphorus +47.4%
Contains more ManganeseManganese +511.8%
Contains more SeleniumSelenium +80%
Contains less SodiumSodium -56.5%
~equal in Potassium ~217mg

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
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 137% 817% 17% 0% 13% 16% 9.4% 2.9% 32% 0% 2043% 9.8% 0.22%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 234% 27% 6.4% 0% 25% 18% 13% 0% 16% 0% 5.8% 15% 3.7%
Contains more Vitamin AVitamin A +2926.9%
Contains more Vitamin EVitamin E +165.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +97.1%
Contains more Vitamin KVitamin K +35421.7%
Contains more Vitamin CVitamin C +71%
Contains more Vitamin B1Vitamin B1 +88.7%
Contains more Vitamin B2Vitamin B2 +11.4%
Contains more Vitamin B3Vitamin B3 +34.6%
Contains more FolateFolate +53.8%
Contains more CholineCholine +1600%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kale
3
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
4% 94%
Protein: 0.85 g
Fats: 0.29 g
Carbs: 3.53 g
Water: 94.24 g
Other: 1.09 g
Contains more ProteinProtein +123.5%
Contains more FatsFats +37.9%
Contains more CarbsCarbs +59.5%
Contains more OtherOther +25.3%
~equal in Water ~94.24g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kale
2
19% 11% 70%
Saturated Fat: Sat. Fat 0.052 g
Monounsaturated Fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.193 g
37% 10% 53%
Saturated Fat: Sat. Fat 0.019 g
Monounsaturated Fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.027 g
Contains more Mono. FatMonounsaturated Fat +500%
Contains more Poly. FatPolyunsaturated fat +614.8%
Contains less Sat. FatSaturated Fat -63.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kale Tomato juice Opinion
Calories 28kcal 17kcal Kale
Protein 1.9g 0.85g Kale
Fats 0.4g 0.29g Kale
Vitamin C 41mg 70.1mg Tomato juice
Net carbs 3.63g 3.13g Kale
Carbs 5.63g 3.53g Kale
Magnesium 18mg 11mg Kale
Calcium 72mg 10mg Kale
Potassium 228mg 217mg Kale
Iron 0.9mg 0.39mg Kale
Sugar 1.25g 2.58g Kale
Fiber 2g 0.4g Kale
Copper 0.156mg 0.042mg Kale
Zinc 0.24mg 0.11mg Kale
Phosphorus 28mg 19mg Kale
Sodium 23mg 10mg Tomato juice
Vitamin A 13621IU 450IU Kale
Vitamin A 681µg 23µg Kale
Vitamin E 0.85mg 0.32mg Kale
Manganese 0.416mg 0.068mg Kale
Selenium 0.9µg 0.5µg Kale
Vitamin B1 0.053mg 0.1mg Tomato juice
Vitamin B2 0.07mg 0.078mg Tomato juice
Vitamin B3 0.5mg 0.673mg Tomato juice
Vitamin B5 0.049mg Kale
Vitamin B6 0.138mg 0.07mg Kale
Vitamin K 817µg 2.3µg Kale
Folate 13µg 20µg Tomato juice
Choline 0.4mg 6.8mg Tomato juice
Saturated Fat 0.052g 0.019g Tomato juice
Monounsaturated Fat 0.03g 0.005g Kale
Polyunsaturated fat 0.193g 0.027g Kale
Tryptophan 0.023mg 0.006mg Kale
Threonine 0.085mg 0.026mg Kale
Isoleucine 0.114mg 0.017mg Kale
Leucine 0.133mg 0.024mg Kale
Lysine 0.114mg 0.026mg Kale
Methionine 0.018mg 0.005mg Kale
Phenylalanine 0.097mg 0.026mg Kale
Valine 0.104mg 0.017mg Kale
Histidine 0.04mg 0.014mg Kale
Fructose 1.33g Tomato juice
Omega-3 - ALA 0.005g Tomato juice
Omega-6 - Linoleic acid 0.022g Tomato juice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kale Tomato juice
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
238%
Kale
28%
Tomato juice
Minerals Daily Need Coverage Score
22%
Kale
8%
Tomato juice

Comparison summary

Which food contains less Sodium?
Tomato juice
Tomato juice contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Tomato juice
Tomato juice is lower in Saturated Fat (difference - 0.033g)
Which food is lower in Sugar?
Kale
Kale is lower in Sugar (difference - 1.33g)
Which food is lower in glycemic index?
Kale
Kale is lower in glycemic index (difference - 31)
Which food is richer in minerals?
Kale
Kale is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Tomato juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170545/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.