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Kale vs. Wild rice — In-Depth Nutrition Comparison

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Summary of differences between Kale and Wild rice

  • Kale has more Vitamin K, Vitamin A RAE, Vitamin C, Calcium, and Manganese, however, Wild rice is higher in Zinc, and Phosphorus.
  • Kale covers your daily need of Vitamin K 680% more than Wild rice.

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

Infographic

Kale vs Wild rice 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
6
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 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
Contains more CalciumCalcium +2300%
Contains more PotassiumPotassium +125.7%
Contains more IronIron +50%
Contains more CopperCopper +28.9%
Contains more ManganeseManganese +47.5%
Contains more SeleniumSelenium +12.5%
Contains more MagnesiumMagnesium +77.8%
Contains more ZincZinc +458.3%
Contains more PhosphorusPhosphorus +192.9%
Contains less SodiumSodium -87%

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% 817% 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% 4.8% 0% 13% 20% 24% 9.2% 31% 0% 1.3% 20% 5.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +453933.3%
Contains more Vitamin E Vitamin E +254.2%
Contains more Vitamin KVitamin K +163300%
Contains more Vitamin B2Vitamin B2 +24.3%
Contains more Vitamin B3Vitamin B3 +157.4%
Contains more Vitamin B5Vitamin B5 +214.3%
Contains more FolateFolate +100%
Contains more CholineCholine +2450%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.052mg
~equal in Vitamin B6 ~0.135mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kale
3
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Contains more FatsFats +17.6%
Contains more WaterWater +23.4%
Contains more OtherOther +117.5%
Contains more ProteinProtein +110%
Contains more CarbsCarbs +279%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kale
0
19% 11% 70%
Saturated Fat: Sat. Fat 0.052 g
Monounsaturated Fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.193 g
16% 16% 68%
Saturated Fat: Sat. Fat 0.049 g
Monounsaturated Fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.213 g
Contains more Mono. FatMonounsaturated Fat +66.7%
Contains more Poly. FatPolyunsaturated fat +10.4%
~equal in Saturated Fat ~0.049g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kale Wild rice Opinion
Calories 28kcal 101kcal Wild rice
Protein 1.9g 3.99g Wild rice
Fats 0.4g 0.34g Kale
Vitamin C 41mg 0mg Kale
Net carbs 3.63g 19.54g Wild rice
Carbs 5.63g 21.34g Wild rice
Magnesium 18mg 32mg Wild rice
Calcium 72mg 3mg Kale
Potassium 228mg 101mg Kale
Iron 0.9mg 0.6mg Kale
Sugar 1.25g 0.73g Wild rice
Fiber 2g 1.8g Kale
Copper 0.156mg 0.121mg Kale
Zinc 0.24mg 1.34mg Wild rice
Phosphorus 28mg 82mg Wild rice
Sodium 23mg 3mg Wild rice
Vitamin A 13621IU 3IU Kale
Vitamin A RAE 681µg 0µg Kale
Vitamin E 0.85mg 0.24mg Kale
Manganese 0.416mg 0.282mg Kale
Selenium 0.9µg 0.8µg Kale
Vitamin B1 0.053mg 0.052mg Kale
Vitamin B2 0.07mg 0.087mg Wild rice
Vitamin B3 0.5mg 1.287mg Wild rice
Vitamin B5 0.049mg 0.154mg Wild rice
Vitamin B6 0.138mg 0.135mg Kale
Vitamin K 817µg 0.5µg Kale
Folate 13µg 26µg Wild rice
Choline 0.4mg 10.2mg Wild rice
Saturated Fat 0.052g 0.049g Wild rice
Monounsaturated Fat 0.03g 0.05g Wild rice
Polyunsaturated fat 0.193g 0.213g Wild rice
Tryptophan 0.023mg 0.049mg Wild rice
Threonine 0.085mg 0.127mg Wild rice
Isoleucine 0.114mg 0.167mg Wild rice
Leucine 0.133mg 0.276mg Wild rice
Lysine 0.114mg 0.17mg Wild rice
Methionine 0.018mg 0.119mg Wild rice
Phenylalanine 0.097mg 0.195mg Wild rice
Valine 0.104mg 0.232mg Wild rice
Histidine 0.04mg 0.104mg Wild rice
Fructose 0.2g Wild rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kale Wild rice
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
238%
Kale
10%
Wild rice
Minerals Daily Need Coverage Score
22%
Kale
21%
Wild rice

Comparison summary

Which food is lower in Sugar?
Wild rice
Wild rice is lower in Sugar (difference - 0.52g)
Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 20mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.003g)
Which food is lower in glycemic index?
Kale
Kale is lower in glycemic index (difference - 57)
Which food is richer in minerals?
Kale
Kale is relatively richer in minerals
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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.