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  6. Savoy cabbage vs. Kale

Savoy cabbage vs. Kale — In-Depth Nutrition Comparison

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How are Savoy cabbage and Kale different?

  • Savoy cabbage is richer in Folate, while Kale is higher in Vitamin K, Vitamin A RAE, Vitamin C, Copper, Manganese, and Iron.
  • Kale covers your daily need of 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.
Savoy cabbage
Savoy cabbage
4
:
5
Kale
Kale
Contains more Magnesium +55.6%
Contains more Phosphorus +50%
Contains more Zinc +12.5%
Contains more Calcium +105.7%
Contains more Iron +125%
Contains less Sodium -17.9%
Contains more Copper +151.6%
Contains more Manganese +131.1%
Equal in Potassium - 228
Equal in Selenium - 0.9
Savoy cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 15% 20% 18% 21% 4% 8% 21% 24% 5%
Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
Contains more Magnesium +55.6%
Contains more Phosphorus +50%
Contains more Zinc +12.5%
Contains more Calcium +105.7%
Contains more Iron +125%
Contains less Sodium -17.9%
Contains more Copper +151.6%
Contains more Manganese +131.1%
Equal in Potassium - 228
Equal in Selenium - 0.9

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.
Savoy cabbage
Savoy cabbage
4
:
6
Kale
Kale
Contains more Vitamin B1 +32.1%
Contains more Vitamin B5 +281.6%
Contains more Vitamin B6 +37.7%
Contains more Folate +515.4%
Contains more Vitamin A +1262.1%
Contains more Vitamin E +400%
Contains more Vitamin C +32.3%
Contains more Vitamin B2 +133.3%
Contains more Vitamin B3 +66.7%
Contains more Vitamin K +1087.5%
Savoy cabbage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 60% 4% 0% 104% 18% 7% 6% 12% 44% 60% 0% 172%
Kale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 818% 17% 0% 137% 14% 17% 10% 3% 32% 10% 0% 2043%
Contains more Vitamin B1 +32.1%
Contains more Vitamin B5 +281.6%
Contains more Vitamin B6 +37.7%
Contains more Folate +515.4%
Contains more Vitamin A +1262.1%
Contains more Vitamin E +400%
Contains more Vitamin C +32.3%
Contains more Vitamin B2 +133.3%
Contains more Vitamin B3 +66.7%
Contains more Vitamin K +1087.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Savoy cabbage
Savoy cabbage
2
:
3
Kale
Kale
Contains more Fats +300%
Equal in Protein - 1.9
Equal in Carbs - 5.63
Equal in Water - 91.2
Equal in Other - 0.87
Savoy cabbage
2% 6% 91%
Protein: 2 g
Fats: 0.1 g
Carbs: 6.1 g
Water: 91 g
Other: 0.8 g
Kale
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 Fats +300%
Equal in Protein - 1.9
Equal in Carbs - 5.63
Equal in Water - 91.2
Equal in Other - 0.87

Fat Type Comparison

Fat type breakdown side-by-side comparison
Savoy cabbage
Savoy cabbage
1
:
2
Kale
Kale
Contains less Saturated Fat -75%
Contains more Monounsaturated Fat +328.6%
Contains more Polyunsaturated fat +293.9%
Savoy cabbage
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.049 g
Kale
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 g
Contains less Saturated Fat -75%
Contains more Monounsaturated Fat +328.6%
Contains more Polyunsaturated fat +293.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Savoy cabbage Kale Opinion
Net carbs 3g 3.63g Kale
Protein 2g 1.9g Savoy cabbage
Fats 0.1g 0.4g Kale
Carbs 6.1g 5.63g Savoy cabbage
Calories 27kcal 28kcal Kale
Sugar 2.27g 1.25g Kale
Fiber 3.1g 2g Savoy cabbage
Calcium 35mg 72mg Kale
Iron 0.4mg 0.9mg Kale
Magnesium 28mg 18mg Savoy cabbage
Phosphorus 42mg 28mg Savoy cabbage
Potassium 230mg 228mg Savoy cabbage
Sodium 28mg 23mg Kale
Zinc 0.27mg 0.24mg Savoy cabbage
Copper 0.062mg 0.156mg Kale
Manganese 0.18mg 0.416mg Kale
Selenium 0.9µg 0.9µg
Vitamin A 1000IU 13621IU Kale
Vitamin A RAE 50µg 681µg Kale
Vitamin E 0.17mg 0.85mg Kale
Vitamin C 31mg 41mg Kale
Vitamin B1 0.07mg 0.053mg Savoy cabbage
Vitamin B2 0.03mg 0.07mg Kale
Vitamin B3 0.3mg 0.5mg Kale
Vitamin B5 0.187mg 0.049mg Savoy cabbage
Vitamin B6 0.19mg 0.138mg Savoy cabbage
Folate 80µg 13µg Savoy cabbage
Vitamin K 68.8µg 817µg Kale
Tryptophan 0.02mg 0.023mg Kale
Threonine 0.069mg 0.085mg Kale
Isoleucine 0.101mg 0.114mg Kale
Leucine 0.103mg 0.133mg Kale
Lysine 0.094mg 0.114mg Kale
Methionine 0.02mg 0.018mg Savoy cabbage
Phenylalanine 0.064mg 0.097mg Kale
Valine 0.085mg 0.104mg Kale
Histidine 0.041mg 0.04mg Savoy cabbage
Saturated Fat 0.013g 0.052g Savoy cabbage
Monounsaturated Fat 0.007g 0.03g Kale
Polyunsaturated fat 0.049g 0.193g Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Savoy cabbage Kale
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
40%
Savoy cabbage
258%
Kale
Minerals Daily Need Coverage Score
14%
Savoy cabbage
22%
Kale

Comparison summary

Which food is lower in Saturated Fat?
Savoy cabbage
Savoy cabbage is lower in Saturated Fat (difference - 0.039g)
Which food is lower in Sugar?
Kale
Kale is lower in Sugar (difference - 1.02g)
Which food contains less Sodium?
Kale
Kale contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Kale
Kale is lower in glycemic index (difference - 32)
Which food is cheaper?
Kale
Kale is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.
Which food is richer in vitamins?
?
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. 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.