Quinoa vs. Kale — In-Depth Nutrition Comparison
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Differences between quinoa and kale
- Quinoa has more phosphorus, magnesium, manganese, zinc, iron, and folate, while kale has more vitamin K, vitamin A, vitamin C, and calcium.
- Kale's daily need coverage for vitamin K is 681% higher.
- Kale contains 5 times less phosphorus than quinoa. Quinoa contains 152mg of phosphorus, while kale contains 28mg.
The food types used in this comparison are Quinoa, cooked 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 | +255.6% |
| Contains more IronIron | +65.6% |
| Contains more CopperCopper | +23.1% |
| Contains more ZincZinc | +354.2% |
| Contains more PhosphorusPhosphorus | +442.9% |
| Contains less SodiumSodium | -69.6% |
| Contains more ManganeseManganese | +51.7% |
| Contains more SeleniumSelenium | +211.1% |
| Contains more CalciumCalcium | +323.5% |
| Contains more PotassiumPotassium | +32.6% |
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 B1Vitamin B1 | +101.9% |
| Contains more Vitamin B2Vitamin B2 | +57.1% |
| Contains more FolateFolate | +223.1% |
| Contains more CholineCholine | +5650% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +34.9% |
| Contains more Vitamin B3Vitamin B3 | +21.4% |
| Contains more Vitamin B6Vitamin B6 | +12.2% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 0µg | 817µg | 681% |
| Vitamin A | 0µg | 681µg | 76% |
| Vitamin C | 0mg | 41mg | 46% |
| Phosphorus | 152mg | 28mg | 18% |
| Magnesium | 64mg | 18mg | 11% |
| Manganese | 0.631mg | 0.416mg | 9% |
| Zinc | 1.09mg | 0.24mg | 8% |
| Starch | 17.63g | 7% | |
| Folate | 42µg | 13µg | 7% |
| Iron | 1.49mg | 0.9mg | 7% |
| Polyunsaturated fat | 1.078g | 0.193g | 6% |
| Calcium | 17mg | 72mg | 6% |
| Calories | 120kcal | 28kcal | 5% |
| Protein | 4.4g | 1.9g | 5% |
| Vitamin B1 | 0.107mg | 0.053mg | 5% |
| Carbs | 21.3g | 5.63g | 5% |
| Copper | 0.192mg | 0.156mg | 4% |
| Choline | 23mg | 0.4mg | 4% |
| Fiber | 2.8g | 2g | 3% |
| Selenium | 2.8µg | 0.9µg | 3% |
| Vitamin B2 | 0.11mg | 0.07mg | 3% |
| Potassium | 172mg | 228mg | 2% |
| Fats | 1.92g | 0.4g | 2% |
| Vitamin E | 0.63mg | 0.85mg | 1% |
| Saturated fat | 0.231g | 0.052g | 1% |
| Sodium | 7mg | 23mg | 1% |
| Monounsaturated fat | 0.528g | 0.03g | 1% |
| Vitamin B6 | 0.123mg | 0.138mg | 1% |
| Vitamin B5 | 0.049mg | 1% | |
| Vitamin B3 | 0.412mg | 0.5mg | 1% |
| Net carbs | 18.5g | 3.63g | N/A |
| Sugar | 0.87g | 1.25g | N/A |
| Tryptophan | 0.052mg | 0.023mg | 0% |
| Threonine | 0.131mg | 0.085mg | 0% |
| Isoleucine | 0.157mg | 0.114mg | 0% |
| Leucine | 0.261mg | 0.133mg | 0% |
| Lysine | 0.239mg | 0.114mg | 0% |
| Methionine | 0.096mg | 0.018mg | 0% |
| Phenylalanine | 0.185mg | 0.097mg | 0% |
| Valine | 0.185mg | 0.104mg | 0% |
| Histidine | 0.127mg | 0.04mg | 0% |
| Omega-3 - DHA | 0.015g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +131.6% |
| Contains more FatsFats | +380% |
| Contains more CarbsCarbs | +278.3% |
| Contains more WaterWater | +27.4% |
| Contains more OtherOther | +13% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1660% |
| Contains more Poly. FatPolyunsaturated fat | +458.5% |
| Contains less Sat. FatSaturated fat | -77.5% |
