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  6. Shallot vs. Kale

Shallot vs. Kale — In-Depth Nutrition Comparison

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Differences between Shallot and Kale

  • Shallot has more Vitamin B6, and Folate, while Kale has more Vitamin K, Vitamin A RAE, Vitamin C, Copper, Vitamin E , and Manganese.
  • Kale's daily need coverage for Vitamin K is 680% higher.
  • Kale contains 3 times less Folate than Shallot. Shallot contains 34µg of Folate, while Kale contains 13µg.

The food types used in this comparison are Shallots, raw and Kale, cooked, boiled, drained, without salt.

Infographic

Shallot 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.
Shallot
Shallot
7
:
3
Kale
Kale
Contains more Iron +33.3%
Contains more Magnesium +16.7%
Contains more Phosphorus +114.3%
Contains more Potassium +46.5%
Contains less Sodium -47.8%
Contains more Zinc +66.7%
Contains more Selenium +33.3%
Contains more Calcium +94.6%
Contains more Copper +77.3%
Contains more Manganese +42.5%
Shallot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 45% 15% 26% 30% 2% 11% 30% 39% 7%
Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
Contains more Iron +33.3%
Contains more Magnesium +16.7%
Contains more Phosphorus +114.3%
Contains more Potassium +46.5%
Contains less Sodium -47.8%
Contains more Zinc +66.7%
Contains more Selenium +33.3%
Contains more Calcium +94.6%
Contains more Copper +77.3%
Contains more Manganese +42.5%

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.
Shallot
Shallot
4
:
6
Kale
Kale
Contains more Vitamin B1 +13.2%
Contains more Vitamin B5 +491.8%
Contains more Vitamin B6 +150%
Contains more Folate +161.5%
Contains more Vitamin A +340425%
Contains more Vitamin E +2025%
Contains more Vitamin C +412.5%
Contains more Vitamin B2 +250%
Contains more Vitamin B3 +150%
Contains more Vitamin K +102025%
Shallot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 27% 15% 5% 4% 18% 80% 26% 0% 2%
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 +13.2%
Contains more Vitamin B5 +491.8%
Contains more Vitamin B6 +150%
Contains more Folate +161.5%
Contains more Vitamin A +340425%
Contains more Vitamin E +2025%
Contains more Vitamin C +412.5%
Contains more Vitamin B2 +250%
Contains more Vitamin B3 +150%
Contains more Vitamin K +102025%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Shallot
Shallot
2
:
3
Kale
Kale
Contains more Protein +31.6%
Contains more Carbs +198.4%
Contains more Fats +300%
Contains more Water +14.3%
Equal in Other - 0.87
Shallot
3% 17% 80%
Protein: 2.5 g
Fats: 0.1 g
Carbs: 16.8 g
Water: 79.8 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 Protein +31.6%
Contains more Carbs +198.4%
Contains more Fats +300%
Contains more Water +14.3%
Equal in Other - 0.87

Fat Type Comparison

Fat type breakdown side-by-side comparison
Shallot
Shallot
1
:
2
Kale
Kale
Contains less Saturated Fat -67.3%
Contains more Monounsaturated Fat +114.3%
Contains more Polyunsaturated fat +394.9%
Shallot
24% 20% 56%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.039 g
Kale
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 g
Contains less Saturated Fat -67.3%
Contains more Monounsaturated Fat +114.3%
Contains more Polyunsaturated fat +394.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Shallot Kale
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar 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 Shallot Kale Opinion
Net carbs 13.6g 3.63g Shallot
Protein 2.5g 1.9g Shallot
Fats 0.1g 0.4g Kale
Carbs 16.8g 5.63g Shallot
Calories 72kcal 28kcal Shallot
Sugar 7.87g 1.25g Kale
Fiber 3.2g 2g Shallot
Calcium 37mg 72mg Kale
Iron 1.2mg 0.9mg Shallot
Magnesium 21mg 18mg Shallot
Phosphorus 60mg 28mg Shallot
Potassium 334mg 228mg Shallot
Sodium 12mg 23mg Shallot
Zinc 0.4mg 0.24mg Shallot
Copper 0.088mg 0.156mg Kale
Manganese 0.292mg 0.416mg Kale
Selenium 1.2µg 0.9µg Shallot
Vitamin A 4IU 13621IU Kale
Vitamin A RAE 0µg 681µg Kale
Vitamin E 0.04mg 0.85mg Kale
Vitamin C 8mg 41mg Kale
Vitamin B1 0.06mg 0.053mg Shallot
Vitamin B2 0.02mg 0.07mg Kale
Vitamin B3 0.2mg 0.5mg Kale
Vitamin B5 0.29mg 0.049mg Shallot
Vitamin B6 0.345mg 0.138mg Shallot
Folate 34µg 13µg Shallot
Vitamin K 0.8µg 817µg Kale
Tryptophan 0.028mg 0.023mg Shallot
Threonine 0.098mg 0.085mg Shallot
Isoleucine 0.106mg 0.114mg Kale
Leucine 0.149mg 0.133mg Shallot
Lysine 0.125mg 0.114mg Shallot
Methionine 0.027mg 0.018mg Shallot
Phenylalanine 0.081mg 0.097mg Kale
Valine 0.11mg 0.104mg Shallot
Histidine 0.043mg 0.04mg Shallot
Saturated Fat 0.017g 0.052g Shallot
Monounsaturated Fat 0.014g 0.03g Kale
Polyunsaturated fat 0.039g 0.193g Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Shallot 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
15%
Shallot
258%
Kale
Minerals Daily Need Coverage Score
21%
Shallot
22%
Kale

Comparison summary

Which food contains less Sodium?
Shallot
Shallot contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Shallot
Shallot is lower in Saturated Fat (difference - 0.035g)
Which food is lower in Sugar?
Kale
Kale is lower in Sugar (difference - 6.62g)
Which food is lower in glycemic index?
Kale
Kale is lower in glycemic index (difference - 30)
Which food is cheaper?
Kale
Kale is cheaper (difference - $0.3)
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. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/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.