Kale vs. Yautia — In-Depth Nutrition Comparison
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A recap on differences between Kale and Yautia
- Kale has more Vitamin A RAE, Vitamin C, Manganese, and Calcium, however, Yautia is higher in Copper, Potassium, and Vitamin B6.
- Kale covers your daily Vitamin A RAE needs 76% more than Yautia.
- Yautia contains 8 times less Calcium than Kale. Kale contains 72mg of Calcium, while Yautia contains 9mg.
Food varieties used in this article are Kale, cooked, boiled, drained, without salt and Yautia (tannier), raw.
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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
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Calcium
+700%
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Manganese
+123.7%
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Selenium
+28.6%
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Magnesium
+33.3%
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Phosphorus
+82.1%
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Potassium
+162.3%
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Zinc
+108.3%
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Copper
+64.7%
Equal in Iron - 0.98
Equal in Sodium - 21
Contains
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Calcium
+700%
Contains
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Manganese
+123.7%
Contains
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Selenium
+28.6%
Contains
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Magnesium
+33.3%
Contains
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Phosphorus
+82.1%
Contains
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Potassium
+162.3%
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Zinc
+108.3%
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Copper
+64.7%
Equal in Iron - 0.98
Equal in Sodium - 21
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.
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Vitamin A
+170162.5%
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Vitamin C
+688.5%
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Vitamin B2
+75%
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Vitamin B1
+83%
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Vitamin B3
+33.4%
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Vitamin B5
+326.5%
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Vitamin B6
+71.7%
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Folate
+30.8%
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Vitamin A
+170162.5%
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Vitamin C
+688.5%
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Vitamin B2
+75%
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Vitamin B1
+83%
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Vitamin B3
+33.4%
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Vitamin B5
+326.5%
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Vitamin B6
+71.7%
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Folate
+30.8%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+30.1%
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Water
+24.8%
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Carbs
+319.7%
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Other
+66.7%
Equal in Fats - 0.4
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Protein
+30.1%
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Water
+24.8%
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Carbs
+319.7%
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Other
+66.7%
Equal in Fats - 0.4
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-36.6%
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Saturated Fat
-36.6%
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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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 3.63g | 22.13g |
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| Protein | 1.9g | 1.46g |
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| Fats | 0.4g | 0.4g | |
| Carbs | 5.63g | 23.63g |
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| Calories | 28kcal | 98kcal |
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| Sugar | 1.25g |
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| Fiber | 2g | 1.5g |
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| Calcium | 72mg | 9mg |
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| Iron | 0.9mg | 0.98mg |
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| Magnesium | 18mg | 24mg |
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| Phosphorus | 28mg | 51mg |
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| Potassium | 228mg | 598mg |
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| Sodium | 23mg | 21mg |
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| Zinc | 0.24mg | 0.5mg |
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| Copper | 0.156mg | 0.257mg |
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| Manganese | 0.416mg | 0.186mg |
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| Selenium | 0.9µg | 0.7µg |
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| Vitamin A | 13621IU | 8IU |
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| Vitamin A RAE | 681µg | 0µg |
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| Vitamin E | 0.85mg |
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| Vitamin C | 41mg | 5.2mg |
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| Vitamin B1 | 0.053mg | 0.097mg |
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| Vitamin B2 | 0.07mg | 0.04mg |
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| Vitamin B3 | 0.5mg | 0.667mg |
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| Vitamin B5 | 0.049mg | 0.209mg |
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| Vitamin B6 | 0.138mg | 0.237mg |
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| Folate | 13µg | 17µg |
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| Vitamin K | 817µg |
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| Tryptophan | 0.023mg |
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| Threonine | 0.085mg |
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| Isoleucine | 0.114mg |
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| Leucine | 0.133mg |
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| Lysine | 0.114mg |
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| Methionine | 0.018mg |
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| Phenylalanine | 0.097mg |
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| Valine | 0.104mg |
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| Histidine | 0.04mg |
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| Saturated Fat | 0.052g | 0.082g |
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| Monounsaturated Fat | 0.03g |
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| Polyunsaturated fat | 0.193g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet | Equal | |
| Low Carbs diet |
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| Low Calories 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
258%
12%
Minerals Daily Need Coverage Score
22%
26%
Comparison summary
Which food is lower in Sugar?
Yautia is lower in Sugar (difference - 1.25g)
Which food contains less Sodium?
Yautia contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Kale is lower in Saturated Fat (difference - 0.03g)
Which food is lower in glycemic index?
Kale is lower in glycemic index (difference - 60)
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 minerals?
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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.