Welsh onion vs. Kale — In-Depth Nutrition Comparison
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What are the differences between welsh onion and kale?
- Kale is richer than welsh onion in vitamin K, vitamin A, vitamin C, manganese, copper, calcium, and vitamin B6.
- Kale's daily need coverage for vitamin K is 520% more.
- Welsh onion has 2 times more phosphorus than kale. While welsh onion has 49mg of phosphorus, kale has only 28mg.
We used Onions, welsh, raw and Kale, cooked, boiled, drained, without salt types 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 | +27.8% |
Contains more IronIron | +35.6% |
Contains more ZincZinc | +116.7% |
Contains more PhosphorusPhosphorus | +75% |
Contains less SodiumSodium | -26.1% |
Contains more CalciumCalcium | +300% |
Contains more CopperCopper | +122.9% |
Contains more ManganeseManganese | +203.6% |
Contains more SeleniumSelenium | +50% |
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 B2Vitamin B2 | +28.6% |
Contains more Vitamin B5Vitamin B5 | +244.9% |
Contains more FolateFolate | +23.1% |
Contains more CholineCholine | +1225% |
Contains more Vitamin CVitamin C | +51.9% |
Contains more Vitamin EVitamin E | +66.7% |
Contains more Vitamin B3Vitamin B3 | +25% |
Contains more Vitamin B6Vitamin B6 | +91.7% |
Contains more Vitamin KVitamin K | +322.4% |
All nutrients comparison - raw data values
Nutrient | ![]() |
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DV% diff. |
Vitamin K | 193.4µg | 817µg | 520% |
Vitamin A | 681µg | 76% | |
Vitamin C | 27mg | 41mg | 16% |
Manganese | 0.137mg | 0.416mg | 12% |
Copper | 0.07mg | 0.156mg | 10% |
Vitamin B6 | 0.072mg | 0.138mg | 5% |
Calcium | 18mg | 72mg | 5% |
Iron | 1.22mg | 0.9mg | 4% |
Zinc | 0.52mg | 0.24mg | 3% |
Phosphorus | 49mg | 28mg | 3% |
Vitamin B5 | 0.169mg | 0.049mg | 2% |
Vitamin B2 | 0.09mg | 0.07mg | 2% |
Fiber | 2.4g | 2g | 2% |
Vitamin E | 0.51mg | 0.85mg | 2% |
Vitamin B3 | 0.4mg | 0.5mg | 1% |
Selenium | 0.6µg | 0.9µg | 1% |
Folate | 16µg | 13µg | 1% |
Choline | 5.3mg | 0.4mg | 1% |
Magnesium | 23mg | 18mg | 1% |
Calories | 34kcal | 28kcal | 0% |
Protein | 1.9g | 1.9g | 0% |
Fats | 0.4g | 0.4g | 0% |
Carbs | 6.5g | 5.63g | 0% |
Net carbs | 4.1g | 3.63g | N/A |
Potassium | 212mg | 228mg | 0% |
Sugar | 2.18g | 1.25g | N/A |
Sodium | 17mg | 23mg | 0% |
Vitamin B1 | 0.05mg | 0.053mg | 0% |
Saturated fat | 0.067g | 0.052g | 0% |
Monounsaturated fat | 0.056g | 0.03g | 0% |
Polyunsaturated fat | 0.156g | 0.193g | 0% |
Tryptophan | 0.021mg | 0.023mg | 0% |
Threonine | 0.074mg | 0.085mg | 0% |
Isoleucine | 0.081mg | 0.114mg | 0% |
Leucine | 0.113mg | 0.133mg | 0% |
Lysine | 0.095mg | 0.114mg | 0% |
Methionine | 0.021mg | 0.018mg | 0% |
Phenylalanine | 0.061mg | 0.097mg | 0% |
Valine | 0.084mg | 0.104mg | 0% |
Histidine | 0.033mg | 0.04mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.9 g
Fats:
0.4 g
Carbs:
6.5 g
Water:
90.5 g
Other:
0.7 g
Protein:
1.9 g
Fats:
0.4 g
Carbs:
5.63 g
Water:
91.2 g
Other:
0.87 g
Contains more CarbsCarbs | +15.5% |
Contains more OtherOther | +24.3% |
~equal in
Protein
~1.9g
~equal in
Fats
~0.4g
~equal in
Water
~91.2g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.067 g
Monounsaturated fat:
Mono. Fat
0.056 g
Polyunsaturated fat:
Poly. Fat
0.156 g
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 | +86.7% |
Contains less Sat. FatSaturated fat | -22.4% |
Contains more Poly. FatPolyunsaturated fat | +23.7% |