Vegetable vs. Kale — In-Depth Nutrition Comparison
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How are vegetable and kale different?
- Vegetable is richer in fiber, while kale is higher in vitamin K, vitamin A, vitamin C, and copper.
- Kale covers your daily need for vitamin K, 661% more than vegetable.
- Vegetable contains 60 times more choline than kale. Vegetable contains 24.1mg of choline, while kale contains 0.4mg.
- Kale is lower in sugar.
Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Kale, cooked, boiled, drained, without salt types were used in this article.
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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 | +22.2% |
| Contains more ZincZinc | +104.2% |
| Contains more PhosphorusPhosphorus | +82.1% |
| Contains more CalciumCalcium | +188% |
| Contains more PotassiumPotassium | +34.9% |
| Contains more CopperCopper | +88% |
| Contains less SodiumSodium | -34.3% |
| Contains more SeleniumSelenium | +200% |
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 | +34% |
| Contains more Vitamin B2Vitamin B2 | +71.4% |
| Contains more Vitamin B3Vitamin B3 | +70.2% |
| Contains more Vitamin B5Vitamin B5 | +208.2% |
| Contains more FolateFolate | +46.2% |
| Contains more CholineCholine | +5925% |
| Contains more Vitamin CVitamin C | +1181.3% |
| Contains more Vitamin AVitamin A | +218.2% |
| Contains more Vitamin EVitamin E | +123.7% |
| Contains more Vitamin B6Vitamin B6 | +86.5% |
| Contains more Vitamin KVitamin K | +3376.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +50.5% |
| Contains more CarbsCarbs | +132.5% |
| Contains more FatsFats | +166.7% |
| Contains more OtherOther | +29.9% |
~equal in
Water
~91.2g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -40.4% |
| Contains more Mono. FatMonounsaturated fat | +200% |
| Contains more Poly. FatPolyunsaturated fat | +168.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin K | 23.5µg | 817µg | 661% |
| Vitamin A | 214µg | 681µg | 52% |
| Vitamin C | 3.2mg | 41mg | 42% |
| Fiber | 4.4g | 2g | 10% |
| Copper | 0.083mg | 0.156mg | 8% |
| Vitamin B6 | 0.074mg | 0.138mg | 5% |
| Calcium | 25mg | 72mg | 5% |
| Choline | 24.1mg | 0.4mg | 4% |
| Vitamin B2 | 0.12mg | 0.07mg | 4% |
| Vitamin E | 0.38mg | 0.85mg | 3% |
| Phosphorus | 51mg | 28mg | 3% |
| Manganese | 0.379mg | 0.416mg | 2% |
| Calories | 65kcal | 28kcal | 2% |
| Protein | 2.86g | 1.9g | 2% |
| Vitamin B3 | 0.851mg | 0.5mg | 2% |
| Folate | 19µg | 13µg | 2% |
| Vitamin B5 | 0.151mg | 0.049mg | 2% |
| Vitamin B1 | 0.071mg | 0.053mg | 2% |
| Zinc | 0.49mg | 0.24mg | 2% |
| Potassium | 169mg | 228mg | 2% |
| Carbs | 13.09g | 5.63g | 2% |
| Sodium | 35mg | 23mg | 1% |
| Polyunsaturated fat | 0.072g | 0.193g | 1% |
| Iron | 0.82mg | 0.9mg | 1% |
| Magnesium | 22mg | 18mg | 1% |
| Selenium | 0.3µg | 0.9µg | 1% |
| Fats | 0.15g | 0.4g | 0% |
| Net carbs | 8.69g | 3.63g | N/A |
| Sugar | 3.12g | 1.25g | N/A |
| Saturated fat | 0.031g | 0.052g | 0% |
| Monounsaturated fat | 0.01g | 0.03g | 0% |
| Tryptophan | 0.029mg | 0.023mg | 0% |
| Threonine | 0.115mg | 0.085mg | 0% |
| Isoleucine | 0.139mg | 0.114mg | 0% |
| Leucine | 0.19mg | 0.133mg | 0% |
| Lysine | 0.17mg | 0.114mg | 0% |
| Methionine | 0.034mg | 0.018mg | 0% |
| Phenylalanine | 0.12mg | 0.097mg | 0% |
| Valine | 0.149mg | 0.104mg | 0% |
| Histidine | 0.073mg | 0.04mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
20%
193%
Minerals Daily Need Coverage Score
19%
22%
Comparison summary
Which food is lower in Saturated fat?
Vegetable is lower in Saturated fat (difference - 0.021g)
Which food is lower in Sugar?
Kale is lower in Sugar (difference - 1.87g)
Which food contains less Sodium?
Kale contains less Sodium (difference - 12mg)
Which food is lower in glycemic index?
Kale is lower in glycemic index (difference - 66)
Which food is cheaper?
Kale is cheaper (difference - $0.5)
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.