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 A, vitamin C, and vitamin B6.
- Kale's daily need coverage for vitamin A is 246% 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 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% |
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.
| Contains more Vitamin B2Vitamin B2 | +60% |
| Contains more CholineCholine | +3100% |
| Contains more Vitamin CVitamin C | +95.2% |
| Contains more Vitamin B1Vitamin B1 | +12.8% |
| Contains more Vitamin B5Vitamin B5 | +36.1% |
| Contains more Vitamin B6Vitamin B6 | +89% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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.
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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 | |
|
DV% diff. |
| Vitamin K | 817µg | 681% | |
| Vitamin A | 681µg | 76% | |
| Vitamin C | 21mg | 41mg | 22% |
| Iron | 1.99mg | 0.9mg | 14% |
| Magnesium | 68mg | 18mg | 12% |
| Fiber | 2g | 8% | |
| Potassium | 494mg | 228mg | 8% |
| Vitamin E | 0.85mg | 6% | |
| Manganese | 0.303mg | 0.416mg | 5% |
| Copper | 0.113mg | 0.156mg | 5% |
| Vitamin B6 | 0.073mg | 0.138mg | 5% |
| Vitamin B2 | 0.112mg | 0.07mg | 3% |
| Phosphorus | 44mg | 28mg | 2% |
| Choline | 12.8mg | 0.4mg | 2% |
| Calcium | 65mg | 72mg | 1% |
| Zinc | 0.17mg | 0.24mg | 1% |
| Sodium | 45mg | 23mg | 1% |
| Carbs | 3.39g | 5.63g | 1% |
| Polyunsaturated fat | 0.193g | 1% | |
| Vitamin B1 | 0.047mg | 0.053mg | 1% |
| Calories | 20kcal | 28kcal | 0% |
| Protein | 2.03g | 1.9g | 0% |
| Fats | 0.36g | 0.4g | 0% |
| Net carbs | 3.39g | 3.63g | N/A |
| Sugar | 1.25g | N/A | |
| Selenium | 0.9µg | 0.9µg | 0% |
| Vitamin B3 | 0.48mg | 0.5mg | 0% |
| Vitamin B5 | 0.036mg | 0.049mg | 0% |
| Folate | 12µg | 13µg | 0% |
| Saturated fat | 0.052g | 0% | |
| Monounsaturated fat | 0.03g | 0% | |
| Tryptophan | 0.023mg | 0% | |
| Threonine | 0.085mg | 0% | |
| Isoleucine | 0.114mg | 0% | |
| Leucine | 0.133mg | 0% | |
| Lysine | 0.114mg | 0% | |
| Methionine | 0.018mg | 0% | |
| Phenylalanine | 0.097mg | 0% | |
| Valine | 0.104mg | 0% | |
| Histidine | 0.04mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
12%
193%
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.