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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.

Infographic

Purslane vs Kale infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 49% 20% 44% 75% 38% 4.6% 19% 5.9% 40% 4.9%
Kale
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 22% 20% 34% 52% 6.5% 12% 3% 54% 4.9%
Contains more MagnesiumMagnesium +277.8%
Contains more PotassiumPotassium +116.7%
Contains more IronIron +121.1%
Contains more PhosphorusPhosphorus +57.1%
Contains more CalciumCalcium +10.8%
Contains more CopperCopper +38.1%
Contains more ZincZinc +41.2%
Contains less SodiumSodium -48.9%
Contains more ManganeseManganese +37.3%
~equal in Selenium ~0.9µg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 70% 79% 0% 0% 12% 26% 9% 2.2% 17% 0% 0% 9% 7%
Kale
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 137% 817% 17% 0% 13% 16% 9.4% 2.9% 32% 0% 2043% 9.8% 0.22%
Contains more Vitamin B2Vitamin B2 +60%
Contains more CholineCholine +3100%
Contains more Vitamin CVitamin C +95.2%
Contains more Vitamin AVitamin A +931.9%
Contains more Vitamin B1Vitamin B1 +12.8%
Contains more Vitamin B5Vitamin B5 +36.1%
Contains more Vitamin B6Vitamin B6 +89%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.5mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~13µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 3% 93%
Protein: 2.03 g
Fats: 0.36 g
Carbs: 3.39 g
Water: 92.86 g
Other: 1.36 g
Kale
2
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 OtherOther +56.3%
Contains more FatsFats +11.1%
Contains more CarbsCarbs +66.1%
~equal in Protein ~1.9g
~equal in Water ~91.2g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Purslane Kale Opinion
Calories 20kcal 28kcal Kale
Protein 2.03g 1.9g Purslane
Fats 0.36g 0.4g Kale
Vitamin C 21mg 41mg Kale
Net carbs 3.39g 3.63g Kale
Carbs 3.39g 5.63g Kale
Magnesium 68mg 18mg Purslane
Calcium 65mg 72mg Kale
Potassium 494mg 228mg Purslane
Iron 1.99mg 0.9mg Purslane
Sugar 1.25g Purslane
Fiber 2g Kale
Copper 0.113mg 0.156mg Kale
Zinc 0.17mg 0.24mg Kale
Phosphorus 44mg 28mg Purslane
Sodium 45mg 23mg Kale
Vitamin A 1320IU 13621IU Kale
Vitamin A RAE 681µg Kale
Vitamin E 0.85mg Kale
Manganese 0.303mg 0.416mg Kale
Selenium 0.9µg 0.9µg
Vitamin B1 0.047mg 0.053mg Kale
Vitamin B2 0.112mg 0.07mg Purslane
Vitamin B3 0.48mg 0.5mg Kale
Vitamin B5 0.036mg 0.049mg Kale
Vitamin B6 0.073mg 0.138mg Kale
Vitamin K 817µg Kale
Folate 12µg 13µg Kale
Choline 12.8mg 0.4mg Purslane
Saturated Fat 0.052g Purslane
Monounsaturated Fat 0.03g Kale
Polyunsaturated fat 0.193g Kale
Tryptophan 0.023mg Kale
Threonine 0.085mg Kale
Isoleucine 0.114mg Kale
Leucine 0.133mg Kale
Lysine 0.114mg Kale
Methionine 0.018mg Kale
Phenylalanine 0.097mg Kale
Valine 0.104mg Kale
Histidine 0.04mg Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Purslane Kale
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
18%
Purslane
238%
Kale
Minerals Daily Need Coverage Score
30%
Purslane
22%
Kale

Comparison summary

Which food is lower in Sugar?
Purslane
Purslane is lower in Sugar (difference - 1.25g)
Which food is lower in Saturated Fat?
Purslane
Purslane is lower in Saturated Fat (difference - 0.052g)
Which food contains less Sodium?
Kale
Kale contains less Sodium (difference - 22mg)
Which food is richer in vitamins?
Kale
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.

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. Purslane - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169274/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.