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  6. Maitake mushrooms vs. Kale

Maitake mushrooms vs. Kale — In-Depth Nutrition Comparison

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What are the differences between Maitake mushrooms and Kale?

  • Maitake mushrooms are higher in Vitamin D, Vitamin B3, Vitamin B2, Copper, Choline, and Vitamin B1, yet Kale is higher in Vitamin K, Vitamin A RAE, Vitamin C, and Manganese.
  • Kale's daily need coverage for Vitamin K is 681% more.

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

Infographic

Maitake mushrooms vs Kale 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.
Maitake mushrooms
Maitake mushrooms
5
:
5
Kale
Kale
Contains more Phosphorus +164.3%
Contains less Sodium -95.7%
Contains more Zinc +212.5%
Contains more Copper +61.5%
Contains more Selenium +144.4%
Contains more Calcium +7100%
Contains more Iron +200%
Contains more Magnesium +80%
Contains more Potassium +11.8%
Contains more Manganese +605.1%
Maitake mushrooms
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 12% 8% 32% 18% 1% 21% 84% 8% 12%
Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
Contains more Phosphorus +164.3%
Contains less Sodium -95.7%
Contains more Zinc +212.5%
Contains more Copper +61.5%
Contains more Selenium +144.4%
Contains more Calcium +7100%
Contains more Iron +200%
Contains more Magnesium +80%
Contains more Potassium +11.8%
Contains more Manganese +605.1%

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.
Maitake mushrooms
Maitake mushrooms
6
:
5
Kale
Kale
Contains more Vitamin D +∞%
Contains more Vitamin B1 +175.5%
Contains more Vitamin B2 +245.7%
Contains more Vitamin B3 +1217%
Contains more Vitamin B5 +451%
Contains more Folate +61.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +8400%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +146.4%
Contains more Vitamin K +∞%
Maitake mushrooms
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 843% 0% 37% 56% 124% 17% 13% 16% 0% 0%
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%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +175.5%
Contains more Vitamin B2 +245.7%
Contains more Vitamin B3 +1217%
Contains more Vitamin B5 +451%
Contains more Folate +61.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +8400%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +146.4%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Maitake mushrooms
Maitake mushrooms
2
:
3
Kale
Kale
Contains more Carbs +23.8%
Contains more Fats +110.5%
Contains more Other +64.2%
Equal in Protein - 1.9
Equal in Water - 91.2
Maitake mushrooms
2% 7% 90%
Protein: 1.94 g
Fats: 0.19 g
Carbs: 6.97 g
Water: 90.37 g
Other: 0.53 g
Kale
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
Contains more Carbs +23.8%
Contains more Fats +110.5%
Contains more Other +64.2%
Equal in Protein - 1.9
Equal in Water - 91.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Maitake mushrooms
Maitake mushrooms
1
:
1
Kale
Kale
Contains less Saturated Fat -42.3%
Contains more Polyunsaturated fat +114.4%
Equal in Monounsaturated Fat - 0.03
Maitake mushrooms
20% 20% 60%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.09 g
Kale
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 g
Contains less Saturated Fat -42.3%
Contains more Polyunsaturated fat +114.4%
Equal in Monounsaturated Fat - 0.03

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Maitake mushrooms Kale Opinion
Net carbs 4.27g 3.63g Maitake mushrooms
Protein 1.94g 1.9g Maitake mushrooms
Fats 0.19g 0.4g Kale
Carbs 6.97g 5.63g Maitake mushrooms
Calories 31kcal 28kcal Maitake mushrooms
Sugar 2.07g 1.25g Kale
Fiber 2.7g 2g Maitake mushrooms
Calcium 1mg 72mg Kale
Iron 0.3mg 0.9mg Kale
Magnesium 10mg 18mg Kale
Phosphorus 74mg 28mg Maitake mushrooms
Potassium 204mg 228mg Kale
Sodium 1mg 23mg Maitake mushrooms
Zinc 0.75mg 0.24mg Maitake mushrooms
Copper 0.252mg 0.156mg Maitake mushrooms
Manganese 0.059mg 0.416mg Kale
Selenium 2.2µg 0.9µg Maitake mushrooms
Vitamin A 0IU 13621IU Kale
Vitamin A RAE 0µg 681µg Kale
Vitamin E 0.01mg 0.85mg Kale
Vitamin D 1123IU 0IU Maitake mushrooms
Vitamin D 28.1µg 0µg Maitake mushrooms
Vitamin C 0mg 41mg Kale
Vitamin B1 0.146mg 0.053mg Maitake mushrooms
Vitamin B2 0.242mg 0.07mg Maitake mushrooms
Vitamin B3 6.585mg 0.5mg Maitake mushrooms
Vitamin B5 0.27mg 0.049mg Maitake mushrooms
Vitamin B6 0.056mg 0.138mg Kale
Folate 21µg 13µg Maitake mushrooms
Vitamin K 0µg 817µg Kale
Tryptophan 0.035mg 0.023mg Maitake mushrooms
Threonine 0.095mg 0.085mg Maitake mushrooms
Isoleucine 0.055mg 0.114mg Kale
Leucine 0.08mg 0.133mg Kale
Lysine 0.09mg 0.114mg Kale
Methionine 0.015mg 0.018mg Kale
Phenylalanine 0.06mg 0.097mg Kale
Valine 0.1mg 0.104mg Kale
Histidine 0.045mg 0.04mg Maitake mushrooms
Saturated Fat 0.03g 0.052g Maitake mushrooms
Monounsaturated Fat 0.03g 0.03g
Polyunsaturated fat 0.09g 0.193g Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maitake mushrooms Kale
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
92%
Maitake mushrooms
258%
Kale
Minerals Daily Need Coverage Score
19%
Maitake mushrooms
22%
Kale

Comparison summary

Which food contains less Sodium?
Maitake mushrooms
Maitake mushrooms contains less Sodium (difference - 22mg)
Which food is lower in Saturated Fat?
Maitake mushrooms
Maitake mushrooms is lower in Saturated Fat (difference - 0.022g)
Which food is lower in Sugar?
Kale
Kale is lower in Sugar (difference - 0.82g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.
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. Maitake mushrooms - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169403/nutrients
  2. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.