Kale vs. Wheat — In-Depth Nutrition Comparison
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Summary of differences between kale and wheat
- Kale has more vitamin A and calcium; however, wheat is higher in selenium, manganese, phosphorus, zinc, vitamin B3, iron, fiber, and magnesium.
- Kale covers your daily need for vitamin A, 272% more than wheat.
- Kale has 8 times more calcium than wheat. While kale has 72mg of calcium, wheat has only 9mg.
These are the specific foods used in this comparison Kale, cooked, boiled, drained, without salt and Wheat, KAMUT khorasan, cooked.
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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 | +700% |
| Contains more PotassiumPotassium | +39% |
| Contains more MagnesiumMagnesium | +166.7% |
| Contains more IronIron | +95.6% |
| Contains more CopperCopper | +32.7% |
| Contains more ZincZinc | +666.7% |
| Contains more PhosphorusPhosphorus | +425% |
| Contains less SodiumSodium | -65.2% |
| Contains more ManganeseManganese | +147.6% |
| Contains more SeleniumSelenium | +3444.4% |
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 | +254.2% |
| Contains more Vitamin B2Vitamin B2 | +133.3% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +97.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +18.2% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +79.2% |
| Contains more Vitamin B3Vitamin B3 | +361% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 817µg | 681% | |
| Vitamin A | 681µg | 76% | |
| Selenium | 0.9µg | 31.9µg | 56% |
| Vitamin C | 41mg | 46% | |
| Manganese | 0.416mg | 1.03mg | 27% |
| Phosphorus | 28mg | 147mg | 17% |
| Zinc | 0.24mg | 1.84mg | 15% |
| Iron | 0.9mg | 1.76mg | 11% |
| Vitamin B3 | 0.5mg | 2.305mg | 11% |
| Fiber | 2g | 4.3g | 9% |
| Protein | 1.9g | 5.71g | 8% |
| Magnesium | 18mg | 48mg | 7% |
| Carbs | 5.63g | 27.6g | 7% |
| Calcium | 72mg | 9mg | 6% |
| Copper | 0.156mg | 0.207mg | 6% |
| Vitamin B6 | 0.138mg | 0.07mg | 5% |
| Calories | 28kcal | 132kcal | 5% |
| Vitamin B1 | 0.053mg | 0.095mg | 4% |
| Vitamin E | 0.85mg | 0.24mg | 4% |
| Vitamin B2 | 0.07mg | 0.03mg | 3% |
| Potassium | 228mg | 164mg | 2% |
| Sodium | 23mg | 8mg | 1% |
| Vitamin B5 | 0.049mg | 1% | |
| Fats | 0.4g | 0.83g | 1% |
| Folate | 13µg | 11µg | 1% |
| Net carbs | 3.63g | 23.3g | N/A |
| Sugar | 1.25g | 3.07g | N/A |
| Trans fat | 0g | 0.002g | N/A |
| Saturated fat | 0.052g | 0.077g | 0% |
| Choline | 0.4mg | 0% | |
| Monounsaturated fat | 0.03g | 0.084g | 0% |
| Polyunsaturated fat | 0.193g | 0.243g | 0% |
| Tryptophan | 0.023mg | 0.051mg | 0% |
| Threonine | 0.085mg | 0.172mg | 0% |
| Isoleucine | 0.114mg | 0.22mg | 0% |
| Leucine | 0.133mg | 0.432mg | 0% |
| Lysine | 0.114mg | 0.161mg | 0% |
| Methionine | 0.018mg | 0.097mg | 0% |
| Phenylalanine | 0.097mg | 0.3mg | 0% |
| Valine | 0.104mg | 0.267mg | 0% |
| Histidine | 0.04mg | 0.147mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +39.9% |
| Contains more OtherOther | +27.9% |
| Contains more ProteinProtein | +200.5% |
| Contains more FatsFats | +107.5% |
| Contains more CarbsCarbs | +390.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -32.5% |
| Contains more Mono. FatMonounsaturated fat | +180% |
| Contains more Poly. FatPolyunsaturated fat | +25.9% |
