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Kale vs. Triticale — In-Depth Nutrition Comparison

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Summary of differences between kale and triticale

  • Kale has more vitamin A and vitamin C; however, triticale is higher in manganese, phosphorus, copper, vitamin B1, zinc, magnesium, vitamin B5, and iron.
  • Triticale covers your daily need for manganese, 121% more than kale.

These are the specific foods used in this comparison Kale, cooked, boiled, drained, without salt and Triticale.

Infographic

Kale vs Triticale 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
2
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 93% 11% 29% 96% 152% 94% 153% 0.65% 419% 0%
Contains more CalciumCalcium +94.6%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +622.2%
Contains more PotassiumPotassium +45.6%
Contains more IronIron +185.6%
Contains more CopperCopper +192.9%
Contains more ZincZinc +1337.5%
Contains more PhosphorusPhosphorus +1178.6%
Contains less SodiumSodium -78.3%
Contains more ManganeseManganese +671.6%

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
4
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% 227% 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 0% 0% 18% 0% 104% 31% 27% 79% 32% 0% 0% 55% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +684.9%
Contains more Vitamin B2Vitamin B2 +91.4%
Contains more Vitamin B3Vitamin B3 +186%
Contains more Vitamin B5Vitamin B5 +2600%
Contains more FolateFolate +461.5%
~equal in Vitamin E ~0.9mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.138mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kale
1
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
13% 2% 72% 11% 2%
Protein: 13.05 g
Fats: 2.09 g
Carbs: 72.13 g
Water: 10.51 g
Other: 2.22 g
Contains more WaterWater +767.7%
Contains more ProteinProtein +586.8%
Contains more FatsFats +422.5%
Contains more CarbsCarbs +1181.2%
Contains more OtherOther +155.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kale
1
19% 11% 70%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.193 g
25% 14% 61%
Saturated fat: Sat. Fat 0.366 g
Monounsaturated fat: Mono. Fat 0.211 g
Polyunsaturated fat: Poly. Fat 0.913 g
Contains less Sat. FatSaturated fat -85.8%
Contains more Mono. FatMonounsaturated fat +603.3%
Contains more Poly. FatPolyunsaturated fat +373.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kale Triticale DV% diff.
Vitamin K 817µg 681%
Manganese 0.416mg 3.21mg 121%
Vitamin A 681µg 0µg 76%
Phosphorus 28mg 358mg 47%
Vitamin C 41mg 0mg 46%
Copper 0.156mg 0.457mg 33%
Vitamin B1 0.053mg 0.416mg 30%
Zinc 0.24mg 3.45mg 29%
Magnesium 18mg 130mg 27%
Vitamin B5 0.049mg 1.323mg 25%
Carbs 5.63g 72.13g 22%
Protein 1.9g 13.05g 22%
Iron 0.9mg 2.57mg 21%
Folate 13µg 73µg 15%
Calories 28kcal 336kcal 15%
Fiber 2g 8%
Vitamin B3 0.5mg 1.43mg 6%
Vitamin B2 0.07mg 0.134mg 5%
Polyunsaturated fat 0.193g 0.913g 5%
Calcium 72mg 37mg 4%
Potassium 228mg 332mg 3%
Fats 0.4g 2.09g 3%
Selenium 0.9µg 2%
Sodium 23mg 5mg 1%
Saturated fat 0.052g 0.366g 1%
Net carbs 3.63g 72.13g N/A
Sugar 1.25g N/A
Vitamin E 0.85mg 0.9mg 0%
Vitamin B6 0.138mg 0.138mg 0%
Choline 0.4mg 0%
Monounsaturated fat 0.03g 0.211g 0%
Tryptophan 0.023mg 0.157mg 0%
Threonine 0.085mg 0.405mg 0%
Isoleucine 0.114mg 0.479mg 0%
Leucine 0.133mg 0.911mg 0%
Lysine 0.114mg 0.365mg 0%
Methionine 0.018mg 0.204mg 0%
Phenylalanine 0.097mg 0.638mg 0%
Valine 0.104mg 0.609mg 0%
Histidine 0.04mg 0.311mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kale Triticale
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
193%
Kale
27%
Triticale
Minerals Daily Need Coverage Score
22%
Kale
105%
Triticale

Comparison summary

Which food is lower in Sugar?
Triticale
Triticale is lower in Sugar (difference - 1.25g)
Which food contains less Sodium?
Triticale
Triticale contains less Sodium (difference - 18mg)
Which food is richer in minerals?
Triticale
Triticale is relatively richer in minerals
Which food is lower in Saturated fat?
Kale
Kale is lower in Saturated fat (difference - 0.314g)
Which food is lower in glycemic index?
Kale
Kale is lower in glycemic index (difference - 66)
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. Triticale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169718/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.