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  6. Portobello vs. Kale

Portobello vs. Kale — In-Depth Nutrition Comparison

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What are the differences between Portobello and Kale?

  • Portobello is higher in Selenium, Vitamin B3, Copper, Vitamin B2, Vitamin B5, and Phosphorus, 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.
  • Portobello has 26 times more Vitamin B5 than Kale. While Portobello has 1.262mg of Vitamin B5, Kale has only 0.049mg.

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

Infographic

Portobello 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.
Portobello
Portobello
6
:
4
Kale
Kale
Contains more Phosphorus +382.1%
Contains more Potassium +91.7%
Contains less Sodium -52.2%
Contains more Zinc +170.8%
Contains more Copper +149.4%
Contains more Selenium +2333.3%
Contains more Calcium +2300%
Contains more Iron +125%
Contains more Magnesium +38.5%
Contains more Manganese +520.9%
Portobello
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 15% 10% 58% 39% 2% 18% 130% 9% 120%
Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
Contains more Phosphorus +382.1%
Contains more Potassium +91.7%
Contains less Sodium -52.2%
Contains more Zinc +170.8%
Contains more Copper +149.4%
Contains more Selenium +2333.3%
Contains more Calcium +2300%
Contains more Iron +125%
Contains more Magnesium +38.5%
Contains more Manganese +520.9%

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.
Portobello
Portobello
6
:
5
Kale
Kale
Contains more Vitamin D +∞%
Contains more Vitamin B1 +35.8%
Contains more Vitamin B2 +475.7%
Contains more Vitamin B3 +1151%
Contains more Vitamin B5 +2475.5%
Contains more Folate +46.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +13.1%
Contains more Vitamin K +∞%
Portobello
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 9% 0% 18% 93% 118% 76% 29% 15% 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 +35.8%
Contains more Vitamin B2 +475.7%
Contains more Vitamin B3 +1151%
Contains more Vitamin B5 +2475.5%
Contains more Folate +46.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +13.1%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Portobello
Portobello
3
:
2
Kale
Kale
Contains more Protein +72.6%
Contains more Fats +45%
Contains more Other +19.5%
Contains more Carbs +26.8%
Equal in Water - 91.2
Portobello
3% 4% 91%
Protein: 3.28 g
Fats: 0.58 g
Carbs: 4.44 g
Water: 90.66 g
Other: 1.04 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 Protein +72.6%
Contains more Fats +45%
Contains more Other +19.5%
Contains more Carbs +26.8%
Equal in Water - 91.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Portobello
Portobello
1
:
2
Kale
Kale
Contains more Polyunsaturated fat +20.2%
Contains less Saturated Fat -18.8%
Contains more Monounsaturated Fat +233.3%
Portobello
21% 3% 76%
Saturated Fat: 0.064 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.232 g
Kale
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 g
Contains more Polyunsaturated fat +20.2%
Contains less Saturated Fat -18.8%
Contains more Monounsaturated Fat +233.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Portobello Kale
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat 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 Portobello Kale Opinion
Net carbs 2.24g 3.63g Kale
Protein 3.28g 1.9g Portobello
Fats 0.58g 0.4g Portobello
Carbs 4.44g 5.63g Kale
Calories 29kcal 28kcal Portobello
Starch 0.43g Portobello
Sugar 2.26g 1.25g Kale
Fiber 2.2g 2g Portobello
Calcium 3mg 72mg Kale
Iron 0.4mg 0.9mg Kale
Magnesium 13mg 18mg Kale
Phosphorus 135mg 28mg Portobello
Potassium 437mg 228mg Portobello
Sodium 11mg 23mg Portobello
Zinc 0.65mg 0.24mg Portobello
Copper 0.389mg 0.156mg Portobello
Manganese 0.067mg 0.416mg Kale
Selenium 21.9µg 0.9µg Portobello
Vitamin A 0IU 13621IU Kale
Vitamin A RAE 0µg 681µg Kale
Vitamin E 0mg 0.85mg Kale
Vitamin D 14IU 0IU Portobello
Vitamin D 0.3µg 0µg Portobello
Vitamin C 0mg 41mg Kale
Vitamin B1 0.072mg 0.053mg Portobello
Vitamin B2 0.403mg 0.07mg Portobello
Vitamin B3 6.255mg 0.5mg Portobello
Vitamin B5 1.262mg 0.049mg Portobello
Vitamin B6 0.122mg 0.138mg Kale
Folate 19µg 13µg Portobello
Vitamin K 0µg 817µg Kale
Tryptophan 0.045mg 0.023mg Portobello
Threonine 0.125mg 0.085mg Portobello
Isoleucine 0.09mg 0.114mg Kale
Leucine 0.15mg 0.133mg Portobello
Lysine 0.11mg 0.114mg Kale
Methionine 0.035mg 0.018mg Portobello
Phenylalanine 0.1mg 0.097mg Portobello
Valine 0.41mg 0.104mg Portobello
Histidine 0.065mg 0.04mg Portobello
Saturated Fat 0.064g 0.052g Kale
Monounsaturated Fat 0.009g 0.03g Kale
Polyunsaturated fat 0.232g 0.193g Portobello
Omega-6 - Linoleic acid 0.232g Portobello

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Portobello 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
30%
Portobello
258%
Kale
Minerals Daily Need Coverage Score
40%
Portobello
22%
Kale

Comparison summary

Which food contains less Sodium?
Portobello
Portobello contains less Sodium (difference - 12mg)
Which food is lower in Sugar?
Kale
Kale is lower in Sugar (difference - 1.01g)
Which food is lower in Saturated Fat?
Kale
Kale is lower in Saturated Fat (difference - 0.012g)
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. Portobello - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169243/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.