Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Savoy cabbage
  5. Compare
  6. Savoy cabbage vs. Kale

Savoy cabbage vs. Kale — In-Depth Nutrition Comparison

Compare

How are savoy cabbage and kale different?

  • Savoy cabbage is richer in folate, while kale is higher in vitamin K, vitamin A, vitamin C, copper, manganese, and iron.
  • Kale covers your daily need for vitamin K, 623% more than savoy cabbage.
  • Savoy cabbage contains 6 times more folate than kale. Savoy cabbage contains 80µg of folate, while kale contains 13µg.

Cabbage, savoy, raw and Kale, cooked, boiled, drained, without salt types were used in this article.

Infographic

Savoy cabbage vs Kale infographic
Infographic link

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 20% 11% 20% 15% 21% 7.4% 18% 3.7% 23% 4.9%
Kale
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 +55.6%
Contains more ZincZinc +12.5%
Contains more PhosphorusPhosphorus +50%
Contains more CalciumCalcium +105.7%
Contains more IronIron +125%
Contains more CopperCopper +151.6%
Contains less SodiumSodium -17.9%
Contains more ManganeseManganese +131.1%
~equal in Potassium ~228mg
~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 103% 17% 3.4% 0% 18% 6.9% 5.6% 11% 44% 0% 172% 60% 6.7%
Kale
Kale
6
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 B1Vitamin B1 +32.1%
Contains more Vitamin B5Vitamin B5 +281.6%
Contains more Vitamin B6Vitamin B6 +37.7%
Contains more FolateFolate +515.4%
Contains more CholineCholine +2975%
Contains more Vitamin CVitamin C +32.3%
Contains more Vitamin AVitamin A +1262%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B2Vitamin B2 +133.3%
Contains more Vitamin B3Vitamin B3 +66.7%
Contains more Vitamin KVitamin K +1087.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Savoy cabbage Kale DV% diff.
Vitamin K 68.8µg 817µg 624%
Vitamin A 50µg 681µg 70%
Folate 80µg 13µg 17%
Vitamin C 31mg 41mg 11%
Manganese 0.18mg 0.416mg 10%
Copper 0.062mg 0.156mg 10%
Iron 0.4mg 0.9mg 6%
Vitamin E 0.17mg 0.85mg 5%
Calcium 35mg 72mg 4%
Vitamin B6 0.19mg 0.138mg 4%
Fiber 3.1g 2g 4%
Vitamin B2 0.03mg 0.07mg 3%
Vitamin B5 0.187mg 0.049mg 3%
Magnesium 28mg 18mg 2%
Choline 12.3mg 0.4mg 2%
Phosphorus 42mg 28mg 2%
Vitamin B3 0.3mg 0.5mg 1%
Polyunsaturated fat 0.049g 0.193g 1%
Vitamin B1 0.07mg 0.053mg 1%
Calories 27kcal 28kcal 0%
Protein 2g 1.9g 0%
Fats 0.1g 0.4g 0%
Carbs 6.1g 5.63g 0%
Net carbs 3g 3.63g N/A
Potassium 230mg 228mg 0%
Sugar 2.27g 1.25g N/A
Zinc 0.27mg 0.24mg 0%
Sodium 28mg 23mg 0%
Selenium 0.9µg 0.9µg 0%
Saturated fat 0.013g 0.052g 0%
Monounsaturated fat 0.007g 0.03g 0%
Tryptophan 0.02mg 0.023mg 0%
Threonine 0.069mg 0.085mg 0%
Isoleucine 0.101mg 0.114mg 0%
Leucine 0.103mg 0.133mg 0%
Lysine 0.094mg 0.114mg 0%
Methionine 0.02mg 0.018mg 0%
Phenylalanine 0.064mg 0.097mg 0%
Valine 0.085mg 0.104mg 0%
Histidine 0.041mg 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 6% 91%
Protein: 2 g
Fats: 0.1 g
Carbs: 6.1 g
Water: 91 g
Other: 0.8 g
Kale
Kale
3
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 FatsFats +300%
~equal in Protein ~1.9g
~equal in Carbs ~5.63g
~equal in Water ~91.2g
~equal in Other ~0.87g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.013 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.049 g
Kale
Kale
2
19% 11% 70%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.193 g
Contains less Sat. FatSaturated fat -75%
Contains more Mono. FatMonounsaturated fat +328.6%
Contains more Poly. FatPolyunsaturated fat +293.9%

People also compare

Savoy cabbage
Savoy cabbage vs Broccoli
Broccoli
Savoy cabbage
Savoy cabbage vs Red cabbage
Red cabbage
Savoy cabbage
Savoy cabbage vs Cabbage
Cabbage
Kale
Kale vs Marrow-stem Kale
Marrow-stem Kale
Kale
Kale vs Spinach raw
Spinach raw
Kale
Kale vs Chard raw
Chard raw

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. Savoy cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170388/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.