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Kale vs. Vegetable — In-Depth Nutrition Comparison

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How are Kale and Vegetable different?

  • Kale is richer in Vitamin K, Vitamin A RAE, Vitamin C, and Copper, while Vegetable is higher in Fiber.
  • Kale covers your daily need of Vitamin K 661% more than Vegetable.
  • Kale contains 13 times more Vitamin C than Vegetable. Kale contains 41mg of Vitamin C, while Vegetable contains 3.2mg.
  • Kale is lower in Sugar.

Kale, cooked, boiled, drained, without salt and Vegetables, mixed, frozen, cooked, boiled, drained, without salt types were used in this article.

Infographic

Kale vs Vegetable 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
7
:
Contains more Calcium +188%
Contains more Potassium +34.9%
Contains less Sodium -34.3%
Contains more Copper +88%
Contains more Selenium +200%
Contains more Magnesium +22.2%
Contains more Phosphorus +82.1%
Contains more Zinc +104.2%
Equal in Iron - 0.82
Equal in Manganese - 0.379
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 31% 16% 22% 15% 5% 14% 28% 50% 2%
Contains more Calcium +188%
Contains more Potassium +34.9%
Contains less Sodium -34.3%
Contains more Copper +88%
Contains more Selenium +200%
Contains more Magnesium +22.2%
Contains more Phosphorus +82.1%
Contains more Zinc +104.2%
Equal in Iron - 0.82
Equal in Manganese - 0.379

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
:
Contains more Vitamin A +218.5%
Contains more Vitamin E +123.7%
Contains more Vitamin C +1181.3%
Contains more Vitamin B6 +86.5%
Contains more Vitamin K +3376.6%
Contains more Vitamin B1 +34%
Contains more Vitamin B2 +71.4%
Contains more Vitamin B3 +70.2%
Contains more Vitamin B5 +208.2%
Contains more Folate +46.2%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 59%
Contains more Vitamin A +218.5%
Contains more Vitamin E +123.7%
Contains more Vitamin C +1181.3%
Contains more Vitamin B6 +86.5%
Contains more Vitamin K +3376.6%
Contains more Vitamin B1 +34%
Contains more Vitamin B2 +71.4%
Contains more Vitamin B3 +70.2%
Contains more Vitamin B5 +208.2%
Contains more Folate +46.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kale
3
:
Contains more Fats +166.7%
Contains more Other +29.9%
Contains more Protein +50.5%
Contains more Carbs +132.5%
Equal in Water - 83.23
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more Fats +166.7%
Contains more Other +29.9%
Contains more Protein +50.5%
Contains more Carbs +132.5%
Equal in Water - 83.23

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kale
2
:
Contains more Monounsaturated Fat +200%
Contains more Polyunsaturated fat +168.1%
Contains less Saturated Fat -40.4%
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 g
27% 9% 64%
Saturated Fat: 0.031 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.072 g
Contains more Monounsaturated Fat +200%
Contains more Polyunsaturated fat +168.1%
Contains less Saturated Fat -40.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kale Vegetable Opinion
Net carbs 3.63g 8.69g Vegetable
Protein 1.9g 2.86g Vegetable
Fats 0.4g 0.15g Kale
Carbs 5.63g 13.09g Vegetable
Calories 28kcal 65kcal Vegetable
Sugar 1.25g 3.12g Kale
Fiber 2g 4.4g Vegetable
Calcium 72mg 25mg Kale
Iron 0.9mg 0.82mg Kale
Magnesium 18mg 22mg Vegetable
Phosphorus 28mg 51mg Vegetable
Potassium 228mg 169mg Kale
Sodium 23mg 35mg Kale
Zinc 0.24mg 0.49mg Vegetable
Copper 0.156mg 0.083mg Kale
Manganese 0.416mg 0.379mg Kale
Selenium 0.9µg 0.3µg Kale
Vitamin A 13621IU 4277IU Kale
Vitamin A RAE 681µg 214µg Kale
Vitamin E 0.85mg 0.38mg Kale
Vitamin C 41mg 3.2mg Kale
Vitamin B1 0.053mg 0.071mg Vegetable
Vitamin B2 0.07mg 0.12mg Vegetable
Vitamin B3 0.5mg 0.851mg Vegetable
Vitamin B5 0.049mg 0.151mg Vegetable
Vitamin B6 0.138mg 0.074mg Kale
Folate 13µg 19µg Vegetable
Vitamin K 817µg 23.5µg Kale
Tryptophan 0.023mg 0.029mg Vegetable
Threonine 0.085mg 0.115mg Vegetable
Isoleucine 0.114mg 0.139mg Vegetable
Leucine 0.133mg 0.19mg Vegetable
Lysine 0.114mg 0.17mg Vegetable
Methionine 0.018mg 0.034mg Vegetable
Phenylalanine 0.097mg 0.12mg Vegetable
Valine 0.104mg 0.149mg Vegetable
Histidine 0.04mg 0.073mg Vegetable
Saturated Fat 0.052g 0.031g Vegetable
Monounsaturated Fat 0.03g 0.01g Kale
Polyunsaturated fat 0.193g 0.072g Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kale Vegetable
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
258%
Kale
36%
Vegetable
Minerals Daily Need Coverage Score
22%
Kale
19%
Vegetable

Comparison summary

Which food is lower in Saturated Fat?
Vegetable
Vegetable is lower in Saturated Fat (difference - 0.021g)
Which food is lower in Sugar?
Kale
Kale is lower in Sugar (difference - 1.87g)
Which food contains less Sodium?
Kale
Kale contains less Sodium (difference - 12mg)
Which food is lower in glycemic index?
Kale
Kale is lower in glycemic index (difference - 66)
Which food is cheaper?
Kale
Kale is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.