Poblano vs. Kale — In-Depth Nutrition Comparison
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Important differences between Poblano and Kale
- Poblano has more Vitamin B6, Vitamin B2, Iron, Fiber, Potassium, Copper, Vitamin B5, Vitamin A RAE, and Manganese, however, Kale has more Vitamin C.
- Poblano's daily need coverage for Vitamin B6 is 261% more.
- Poblano has 41 times more Vitamin B5 than Kale. Poblano has 1.993mg of Vitamin B5, while Kale has 0.049mg.
The food varieties used in the comparison are Peppers, ancho, dried and Kale, cooked, boiled, drained, without salt.
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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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Iron
+1114.4%
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Magnesium
+527.8%
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Phosphorus
+617.9%
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Potassium
+957.5%
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Zinc
+491.7%
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Copper
+225.6%
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Manganese
+207.5%
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Selenium
+222.2%
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Calcium
+18%
Contains
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Sodium
-46.5%
Contains
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Iron
+1114.4%
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Magnesium
+527.8%
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Phosphorus
+617.9%
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Potassium
+957.5%
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Zinc
+491.7%
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Copper
+225.6%
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Manganese
+207.5%
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Selenium
+222.2%
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Calcium
+18%
Contains
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Sodium
-46.5%
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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Contains
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Vitamin A
+50%
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Vitamin B1
+237.7%
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Vitamin B2
+3121.4%
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Vitamin B3
+1180.6%
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Vitamin B5
+3967.3%
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Vitamin B6
+2461.6%
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Folate
+430.8%
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Vitamin C
+1950%
Contains
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Vitamin A
+50%
Contains
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Vitamin B1
+237.7%
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Vitamin B2
+3121.4%
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Vitamin B3
+1180.6%
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Vitamin B5
+3967.3%
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Vitamin B6
+2461.6%
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Folate
+430.8%
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Vitamin C
+1950%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+524.2%
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Fats
+1950%
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Carbs
+813.3%
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Other
+577%
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Water
+303%
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Protein
+524.2%
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Fats
+1950%
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Carbs
+813.3%
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Other
+577%
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Water
+303%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+1540%
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Polyunsaturated fat
+2237.3%
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Saturated Fat
-93.7%
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Monounsaturated Fat
+1540%
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Polyunsaturated fat
+2237.3%
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Saturated Fat
-93.7%
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 Sugar |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 29.82g | 3.63g |
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| Protein | 11.86g | 1.9g |
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| Fats | 8.2g | 0.4g |
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| Carbs | 51.42g | 5.63g |
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| Calories | 281kcal | 28kcal |
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| Sugar | 1.25g |
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| Fiber | 21.6g | 2g |
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| Calcium | 61mg | 72mg |
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| Iron | 10.93mg | 0.9mg |
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| Magnesium | 113mg | 18mg |
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| Phosphorus | 201mg | 28mg |
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| Potassium | 2411mg | 228mg |
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| Sodium | 43mg | 23mg |
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| Zinc | 1.42mg | 0.24mg |
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| Copper | 0.508mg | 0.156mg |
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| Manganese | 1.279mg | 0.416mg |
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| Selenium | 2.9µg | 0.9µg |
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| Vitamin A | 20438IU | 13621IU |
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| Vitamin A RAE | 1022µg | 681µg |
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| Vitamin E | 0.85mg |
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| Vitamin C | 2mg | 41mg |
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| Vitamin B1 | 0.179mg | 0.053mg |
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| Vitamin B2 | 2.255mg | 0.07mg |
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| Vitamin B3 | 6.403mg | 0.5mg |
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| Vitamin B5 | 1.993mg | 0.049mg |
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| Vitamin B6 | 3.535mg | 0.138mg |
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| Folate | 69µg | 13µg |
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| Vitamin K | 817µg |
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| Tryptophan | 0.155mg | 0.023mg |
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| Threonine | 0.425mg | 0.085mg |
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| Isoleucine | 0.373mg | 0.114mg |
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| Leucine | 0.605mg | 0.133mg |
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| Lysine | 0.515mg | 0.114mg |
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| Methionine | 0.142mg | 0.018mg |
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| Phenylalanine | 0.361mg | 0.097mg |
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| Valine | 0.489mg | 0.104mg |
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| Histidine | 0.232mg | 0.04mg |
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| Saturated Fat | 0.82g | 0.052g |
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| Monounsaturated Fat | 0.492g | 0.03g |
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| Polyunsaturated fat | 4.511g | 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 |
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| Low Carbs diet |
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| Low Calories diet |
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| 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
242%
258%
Minerals Daily Need Coverage Score
120%
22%
Comparison summary
Which food is richer in minerals?
Poblano is relatively richer in minerals
Which food is lower in Sugar?
Poblano is lower in Sugar (difference - 1.25g)
Which food is richer in vitamins?
Poblano is relatively richer in vitamins
Which food contains less Sodium?
Kale contains less Sodium (difference - 20mg)
Which food is lower in Saturated Fat?
Kale is lower in Saturated Fat (difference - 0.768g)
Which food is cheaper?
Kale is cheaper (difference - $7)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes ()