Purslane vs. Kale — In-Depth Nutrition Comparison
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Differences between Purslane and Kale
- Purslane has more Iron, Magnesium, and Potassium, while Kale has more Vitamin C, and Vitamin B6.
- Kale's daily need coverage for Vitamin C is 22% higher.
- Kale contains 32 times less Choline than Purslane. Purslane contains 12.8mg of Choline, while Kale contains 0.4mg.
The food types used in this comparison are Purslane, raw 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
+121.1%
Contains
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Magnesium
+277.8%
Contains
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Phosphorus
+57.1%
Contains
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Potassium
+116.7%
Contains
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Calcium
+10.8%
Contains
less
Sodium
-48.9%
Contains
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Zinc
+41.2%
Contains
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Copper
+38.1%
Contains
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Manganese
+37.3%
Equal in Selenium - 0.9
Contains
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Iron
+121.1%
Contains
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Magnesium
+277.8%
Contains
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Phosphorus
+57.1%
Contains
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Potassium
+116.7%
Contains
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Calcium
+10.8%
Contains
less
Sodium
-48.9%
Contains
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Zinc
+41.2%
Contains
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Copper
+38.1%
Contains
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Manganese
+37.3%
Equal in Selenium - 0.9
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.
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Contains
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Vitamin B2
+60%
Contains
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Vitamin A
+931.9%
Contains
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Vitamin C
+95.2%
Contains
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Vitamin B1
+12.8%
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Vitamin B5
+36.1%
Contains
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Vitamin B6
+89%
Equal in Vitamin B3 - 0.5
Equal in Folate - 13
Contains
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Vitamin B2
+60%
Contains
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Vitamin A
+931.9%
Contains
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Vitamin C
+95.2%
Contains
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Vitamin B1
+12.8%
Contains
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Vitamin B5
+36.1%
Contains
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Vitamin B6
+89%
Equal in Vitamin B3 - 0.5
Equal in Folate - 13
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Other
+56.3%
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Fats
+11.1%
Contains
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Carbs
+66.1%
Equal in Protein - 1.9
Equal in Water - 91.2
Contains
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Other
+56.3%
Contains
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Fats
+11.1%
Contains
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Carbs
+66.1%
Equal in Protein - 1.9
Equal in Water - 91.2
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 Saturated Fat |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 3.39g | 3.63g |
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| Protein | 2.03g | 1.9g |
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| Fats | 0.36g | 0.4g |
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| Carbs | 3.39g | 5.63g |
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| Calories | 20kcal | 28kcal |
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| Sugar | 1.25g |
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| Fiber | 2g |
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| Calcium | 65mg | 72mg |
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| Iron | 1.99mg | 0.9mg |
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| Magnesium | 68mg | 18mg |
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| Phosphorus | 44mg | 28mg |
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| Potassium | 494mg | 228mg |
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| Sodium | 45mg | 23mg |
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| Zinc | 0.17mg | 0.24mg |
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| Copper | 0.113mg | 0.156mg |
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| Manganese | 0.303mg | 0.416mg |
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| Selenium | 0.9µg | 0.9µg | |
| Vitamin A | 1320IU | 13621IU |
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| Vitamin A RAE | 681µg |
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| Vitamin E | 0.85mg |
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| Vitamin C | 21mg | 41mg |
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| Vitamin B1 | 0.047mg | 0.053mg |
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| Vitamin B2 | 0.112mg | 0.07mg |
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| Vitamin B3 | 0.48mg | 0.5mg |
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| Vitamin B5 | 0.036mg | 0.049mg |
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| Vitamin B6 | 0.073mg | 0.138mg |
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| Folate | 12µg | 13µg |
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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 |
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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 |
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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
19%
258%
Minerals Daily Need Coverage Score
30%
22%
Comparison summary
Which food is lower in Sugar?
Purslane is lower in Sugar (difference - 1.25g)
Which food is lower in Saturated Fat?
Purslane is lower in Saturated Fat (difference - 0.052g)
Which food contains less Sodium?
Kale contains less Sodium (difference - 22mg)
Which food is richer in vitamins?
Kale is relatively richer in vitamins
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.