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  6. Kale vs. Welsh onion

Kale vs. Welsh onion — In-Depth Nutrition Comparison

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What are the differences between Kale and Welsh onion?

  • Kale is richer than Welsh onion in Vitamin K, Vitamin C, Manganese, Copper, Calcium, and Vitamin B6.
  • Kale's daily need coverage for Vitamin K is 520% more.
  • Kale has 4 times more Calcium than Welsh onion. While Kale has 72mg of Calcium, Welsh onion has only 18mg.

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

Infographic

Kale vs Welsh 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
5
:
5
Welsh onion
Welsh onion
Contains more Calcium +300%
Contains more Copper +122.9%
Contains more Manganese +203.6%
Contains more Selenium +50%
Contains more Iron +35.6%
Contains more Magnesium +27.8%
Contains more Phosphorus +75%
Contains less Sodium -26.1%
Contains more Zinc +116.7%
Equal in Potassium - 212
Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
Welsh onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 46% 17% 22% 19% 3% 15% 24% 18% 4%
Contains more Calcium +300%
Contains more Copper +122.9%
Contains more Manganese +203.6%
Contains more Selenium +50%
Contains more Iron +35.6%
Contains more Magnesium +27.8%
Contains more Phosphorus +75%
Contains less Sodium -26.1%
Contains more Zinc +116.7%
Equal in Potassium - 212

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
7
:
3
Welsh onion
Welsh onion
Contains more Vitamin A +1074.2%
Contains more Vitamin E +66.7%
Contains more Vitamin C +51.9%
Contains more Vitamin B3 +25%
Contains more Vitamin B6 +91.7%
Contains more Vitamin K +322.4%
Contains more Vitamin B2 +28.6%
Contains more Vitamin B5 +244.9%
Contains more Folate +23.1%
Equal in Vitamin B1 - 0.05
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%
Welsh onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 70% 11% 0% 90% 13% 21% 8% 11% 17% 12% 0% 484%
Contains more Vitamin A +1074.2%
Contains more Vitamin E +66.7%
Contains more Vitamin C +51.9%
Contains more Vitamin B3 +25%
Contains more Vitamin B6 +91.7%
Contains more Vitamin K +322.4%
Contains more Vitamin B2 +28.6%
Contains more Vitamin B5 +244.9%
Contains more Folate +23.1%
Equal in Vitamin B1 - 0.05

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kale
Kale
2
:
1
Welsh onion
Welsh onion
Contains more Other +24.3%
Contains more Carbs +15.5%
Equal in Protein - 1.9
Equal in Fats - 0.4
Equal in Water - 90.5
Kale
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
Welsh onion
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Contains more Other +24.3%
Contains more Carbs +15.5%
Equal in Protein - 1.9
Equal in Fats - 0.4
Equal in Water - 90.5

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kale
Kale
2
:
1
Welsh onion
Welsh onion
Contains less Saturated Fat -22.4%
Contains more Polyunsaturated fat +23.7%
Contains more Monounsaturated Fat +86.7%
Kale
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 g
Welsh onion
24% 20% 56%
Saturated Fat: 0.067 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.156 g
Contains less Saturated Fat -22.4%
Contains more Polyunsaturated fat +23.7%
Contains more Monounsaturated Fat +86.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kale Welsh onion Opinion
Net carbs 3.63g 4.1g Welsh onion
Protein 1.9g 1.9g
Fats 0.4g 0.4g
Carbs 5.63g 6.5g Welsh onion
Calories 28kcal 34kcal Welsh onion
Sugar 1.25g 2.18g Kale
Fiber 2g 2.4g Welsh onion
Calcium 72mg 18mg Kale
Iron 0.9mg 1.22mg Welsh onion
Magnesium 18mg 23mg Welsh onion
Phosphorus 28mg 49mg Welsh onion
Potassium 228mg 212mg Kale
Sodium 23mg 17mg Welsh onion
Zinc 0.24mg 0.52mg Welsh onion
Copper 0.156mg 0.07mg Kale
Manganese 0.416mg 0.137mg Kale
Selenium 0.9µg 0.6µg Kale
Vitamin A 13621IU 1160IU Kale
Vitamin A RAE 681µg Kale
Vitamin E 0.85mg 0.51mg Kale
Vitamin C 41mg 27mg Kale
Vitamin B1 0.053mg 0.05mg Kale
Vitamin B2 0.07mg 0.09mg Welsh onion
Vitamin B3 0.5mg 0.4mg Kale
Vitamin B5 0.049mg 0.169mg Welsh onion
Vitamin B6 0.138mg 0.072mg Kale
Folate 13µg 16µg Welsh onion
Vitamin K 817µg 193.4µg Kale
Tryptophan 0.023mg 0.021mg Kale
Threonine 0.085mg 0.074mg Kale
Isoleucine 0.114mg 0.081mg Kale
Leucine 0.133mg 0.113mg Kale
Lysine 0.114mg 0.095mg Kale
Methionine 0.018mg 0.021mg Welsh onion
Phenylalanine 0.097mg 0.061mg Kale
Valine 0.104mg 0.084mg Kale
Histidine 0.04mg 0.033mg Kale
Saturated Fat 0.052g 0.067g Kale
Monounsaturated Fat 0.03g 0.056g Welsh onion
Polyunsaturated fat 0.193g 0.156g Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kale Welsh onion
Low Fats diet Equal
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
61%
Welsh onion
Minerals Daily Need Coverage Score
22%
Kale
17%
Welsh onion

Comparison summary

Which food contains less Sodium?
Welsh onion
Welsh onion contains less Sodium (difference - 6mg)
Which food is lower in Sugar?
Kale
Kale is lower in Sugar (difference - 0.93g)
Which food is lower in Saturated Fat?
Kale
Kale is lower in Saturated Fat (difference - 0.015g)
Which food is lower in glycemic index?
Kale
Kale is lower in glycemic index (difference - 39)
Which food is cheaper?
Kale
Kale is cheaper (difference - $0.2)
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 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.

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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.