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  6. Vegetable vs. Kale

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 RAE, Vitamin C, and Copper.
  • Kale covers your daily need of 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.

Infographic

Vegetable 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.
Vegetable
Vegetable
3
:
7
Kale
Kale
Contains more Magnesium +22.2%
Contains more Phosphorus +82.1%
Contains more Zinc +104.2%
Contains more Calcium +188%
Contains more Potassium +34.9%
Contains less Sodium -34.3%
Contains more Copper +88%
Contains more Selenium +200%
Equal in Iron - 0.9
Equal in Manganese - 0.416
Vegetable
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 31% 16% 22% 15% 5% 14% 28% 50% 2%
Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
Contains more Magnesium +22.2%
Contains more Phosphorus +82.1%
Contains more Zinc +104.2%
Contains more Calcium +188%
Contains more Potassium +34.9%
Contains less Sodium -34.3%
Contains more Copper +88%
Contains more Selenium +200%
Equal in Iron - 0.9
Equal in Manganese - 0.416

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.
Vegetable
Vegetable
5
:
5
Kale
Kale
Contains more Vitamin B1 +34%
Contains more Vitamin B2 +71.4%
Contains more Vitamin B3 +70.2%
Contains more Vitamin B5 +208.2%
Contains more Folate +46.2%
Contains more Vitamin A +218.5%
Contains more Vitamin E +123.7%
Contains more Vitamin C +1181.3%
Contains more Vitamin B6 +86.5%
Contains more Vitamin K +3376.6%
Vegetable
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 59%
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 +34%
Contains more Vitamin B2 +71.4%
Contains more Vitamin B3 +70.2%
Contains more Vitamin B5 +208.2%
Contains more Folate +46.2%
Contains more Vitamin A +218.5%
Contains more Vitamin E +123.7%
Contains more Vitamin C +1181.3%
Contains more Vitamin B6 +86.5%
Contains more Vitamin K +3376.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Vegetable
Vegetable
2
:
3
Kale
Kale
Contains more Protein +50.5%
Contains more Carbs +132.5%
Contains more Fats +166.7%
Contains more Other +29.9%
Equal in Water - 91.2
Vegetable
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 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 +50.5%
Contains more Carbs +132.5%
Contains more Fats +166.7%
Contains more Other +29.9%
Equal in Water - 91.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Vegetable
Vegetable
1
:
2
Kale
Kale
Contains less Saturated Fat -40.4%
Contains more Monounsaturated Fat +200%
Contains more Polyunsaturated fat +168.1%
Vegetable
27% 9% 64%
Saturated Fat: 0.031 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.072 g
Kale
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 g
Contains less Saturated Fat -40.4%
Contains more Monounsaturated Fat +200%
Contains more Polyunsaturated 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.
Vegetable 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 Vegetable Kale Opinion
Net carbs 8.69g 3.63g Vegetable
Protein 2.86g 1.9g Vegetable
Fats 0.15g 0.4g Kale
Carbs 13.09g 5.63g Vegetable
Calories 65kcal 28kcal Vegetable
Sugar 3.12g 1.25g Kale
Fiber 4.4g 2g Vegetable
Calcium 25mg 72mg Kale
Iron 0.82mg 0.9mg Kale
Magnesium 22mg 18mg Vegetable
Phosphorus 51mg 28mg Vegetable
Potassium 169mg 228mg Kale
Sodium 35mg 23mg Kale
Zinc 0.49mg 0.24mg Vegetable
Copper 0.083mg 0.156mg Kale
Manganese 0.379mg 0.416mg Kale
Selenium 0.3µg 0.9µg Kale
Vitamin A 4277IU 13621IU Kale
Vitamin A RAE 214µg 681µg Kale
Vitamin E 0.38mg 0.85mg Kale
Vitamin C 3.2mg 41mg Kale
Vitamin B1 0.071mg 0.053mg Vegetable
Vitamin B2 0.12mg 0.07mg Vegetable
Vitamin B3 0.851mg 0.5mg Vegetable
Vitamin B5 0.151mg 0.049mg Vegetable
Vitamin B6 0.074mg 0.138mg Kale
Folate 19µg 13µg Vegetable
Vitamin K 23.5µg 817µg Kale
Tryptophan 0.029mg 0.023mg Vegetable
Threonine 0.115mg 0.085mg Vegetable
Isoleucine 0.139mg 0.114mg Vegetable
Leucine 0.19mg 0.133mg Vegetable
Lysine 0.17mg 0.114mg Vegetable
Methionine 0.034mg 0.018mg Vegetable
Phenylalanine 0.12mg 0.097mg Vegetable
Valine 0.149mg 0.104mg Vegetable
Histidine 0.073mg 0.04mg Vegetable
Saturated Fat 0.031g 0.052g Vegetable
Monounsaturated Fat 0.01g 0.03g Kale
Polyunsaturated fat 0.072g 0.193g Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Vegetable 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
36%
Vegetable
258%
Kale
Minerals Daily Need Coverage Score
19%
Vegetable
22%
Kale

Comparison summary

Which food is lower in Saturated Fat?
Vegetable
Vegetable is lower in Saturated Fat (difference - 0.021g)
Which food is lower in Sugar?
Kale
Kale is lower in Sugar (difference - 1.87g)
Which food contains less Sodium?
Kale
Kale contains less Sodium (difference - 12mg)
Which food is lower in glycemic index?
Kale
Kale is lower in glycemic index (difference - 66)
Which food is cheaper?
Kale
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.

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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.