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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 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.

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% 0% 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% 227% 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 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

All nutrients comparison - raw data values

Nutrient Purslane Kale 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%

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

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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.