Kale vs. Wheat — In-Depth Nutrition Comparison
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Summary of differences between kale and wheat
- Kale has more calcium; however, wheat is higher in selenium, manganese, phosphorus, zinc, vitamin B3, iron, fiber, magnesium, and copper.
- Wheat covers your daily need for selenium, 56% more than kale.
- 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.
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.
| 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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
8%
Minerals Daily Need Coverage Score
22%
61%
Comparison summary
Which food is richer in minerals?
Wheat is relatively richer in minerals
Which food contains less Sodium?
Wheat contains less Sodium (difference - 15mg)
Which food is lower in Sugar?
Kale is lower in Sugar (difference - 1.82g)
Which food is lower in Saturated fat?
Kale is lower in Saturated fat (difference - 0.025g)
Which food is lower in glycemic index?
Kale is lower in glycemic index (difference - 50)
Which food is cheaper?
Kale is cheaper (difference - $0.4)
Which food is richer in vitamins?
Kale is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)