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  6. Triticale vs. Kale

Triticale vs. Kale — In-Depth Nutrition Comparison

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Summary of differences between triticale and kale

  • Triticale has more manganese, phosphorus, copper, vitamin B1, zinc, magnesium, vitamin B5, and iron; however, kale is higher in vitamin A and vitamin C.
  • Kale covers your daily need for vitamin A, 272% more than triticale.
  • Triticale has 27 times more vitamin B5 than kale. While triticale has 1.323mg of vitamin B5, kale has only 0.049mg.

These are the specific foods used in this comparison Triticale and Kale, cooked, boiled, drained, without salt.

Infographic

Triticale 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 93% 11% 29% 96% 152% 94% 153% 0.65% 419% 0%
Kale
Kale
2
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 +622.2%
Contains more PotassiumPotassium +45.6%
Contains more IronIron +185.6%
Contains more CopperCopper +192.9%
Contains more ZincZinc +1337.5%
Contains more PhosphorusPhosphorus +1178.6%
Contains less SodiumSodium -78.3%
Contains more ManganeseManganese +671.6%
Contains more CalciumCalcium +94.6%

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 18% 104% 31% 27% 79% 32% 0% 0% 55%
Kale
Kale
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 137% 0% 227% 17% 13% 16% 9.4% 2.9% 32% 0% 2043% 9.8%
Contains more Vitamin B1Vitamin B1 +684.9%
Contains more Vitamin B2Vitamin B2 +91.4%
Contains more Vitamin B3Vitamin B3 +186%
Contains more Vitamin B5Vitamin B5 +2600%
Contains more FolateFolate +461.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin E ~0.85mg
~equal in Vitamin B6 ~0.138mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Triticale Kale DV% diff.
Vitamin K 817µg 681%
Manganese 3.21mg 0.416mg 121%
Vitamin A 0µg 681µg 76%
Phosphorus 358mg 28mg 47%
Vitamin C 0mg 41mg 46%
Copper 0.457mg 0.156mg 33%
Vitamin B1 0.416mg 0.053mg 30%
Zinc 3.45mg 0.24mg 29%
Magnesium 130mg 18mg 27%
Vitamin B5 1.323mg 0.049mg 25%
Protein 13.05g 1.9g 22%
Carbs 72.13g 5.63g 22%
Iron 2.57mg 0.9mg 21%
Calories 336kcal 28kcal 15%
Folate 73µg 13µg 15%
Fiber 2g 8%
Vitamin B3 1.43mg 0.5mg 6%
Vitamin B2 0.134mg 0.07mg 5%
Polyunsaturated fat 0.913g 0.193g 5%
Calcium 37mg 72mg 4%
Fats 2.09g 0.4g 3%
Potassium 332mg 228mg 3%
Selenium 0.9µg 2%
Sodium 5mg 23mg 1%
Saturated fat 0.366g 0.052g 1%
Protein per 100 calories 3.9g 6.8g N/A
Calories per 10 g protein 257kcal 147kcal N/A
Weight per 100 calories 30g 357g N/A
Unsaturated / Saturated Fat ratio 3.1 4.3 N/A
Net carbs 72.13g 3.63g N/A
Sugar 1.25g N/A
Vitamin E 0.9mg 0.85mg 0%
Vitamin B6 0.138mg 0.138mg 0%
Choline 0.4mg 0%
Monounsaturated fat 0.211g 0.03g 0%
Tryptophan 0.157mg 0.023mg 0%
Threonine 0.405mg 0.085mg 0%
Isoleucine 0.479mg 0.114mg 0%
Leucine 0.911mg 0.133mg 0%
Lysine 0.365mg 0.114mg 0%
Methionine 0.204mg 0.018mg 0%
Phenylalanine 0.638mg 0.097mg 0%
Valine 0.609mg 0.104mg 0%
Histidine 0.311mg 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 2% 72% 11% 2%
Protein: 13.05 g
Fats: 2.09 g
Carbs: 72.13 g
Water: 10.51 g
Other: 2.22 g
Kale
Kale
1
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 ProteinProtein +586.8%
Contains more FatsFats +422.5%
Contains more CarbsCarbs +1181.2%
Contains more OtherOther +155.2%
Contains more WaterWater +767.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 14% 61%
Saturated fat: Sat. Fat 0.366 g
Monounsaturated fat: Mono. Fat 0.211 g
Polyunsaturated fat: Poly. Fat 0.913 g
Kale
Kale
1
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 more Mono. FatMonounsaturated fat +603.3%
Contains more Poly. FatPolyunsaturated fat +373.1%
Contains less Sat. FatSaturated fat -85.8%

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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. Triticale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169718/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.