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  6. Welsh onion vs. Kale

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 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.

Infographic

Welsh onion 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.
Welsh onion
Welsh onion
5
:
5
Kale
Kale
Contains more Iron +35.6%
Contains more Magnesium +27.8%
Contains more Phosphorus +75%
Contains less Sodium -26.1%
Contains more Zinc +116.7%
Contains more Calcium +300%
Contains more Copper +122.9%
Contains more Manganese +203.6%
Contains more Selenium +50%
Equal in Potassium - 228
Welsh onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 46% 17% 22% 19% 3% 15% 24% 18% 4%
Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
Contains more Iron +35.6%
Contains more Magnesium +27.8%
Contains more Phosphorus +75%
Contains less Sodium -26.1%
Contains more Zinc +116.7%
Contains more Calcium +300%
Contains more Copper +122.9%
Contains more Manganese +203.6%
Contains more Selenium +50%
Equal in Potassium - 228

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.
Welsh onion
Welsh onion
3
:
7
Kale
Kale
Contains more Vitamin B2 +28.6%
Contains more Vitamin B5 +244.9%
Contains more Folate +23.1%
Contains more Vitamin A +1074.2%
Contains more Vitamin E +66.7%
Contains more Vitamin C +51.9%
Contains more Vitamin B3 +25%
Contains more Vitamin B6 +91.7%
Contains more Vitamin K +322.4%
Equal in Vitamin B1 - 0.053
Welsh onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 70% 11% 0% 90% 13% 21% 8% 11% 17% 12% 0% 484%
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 B2 +28.6%
Contains more Vitamin B5 +244.9%
Contains more Folate +23.1%
Contains more Vitamin A +1074.2%
Contains more Vitamin E +66.7%
Contains more Vitamin C +51.9%
Contains more Vitamin B3 +25%
Contains more Vitamin B6 +91.7%
Contains more Vitamin K +322.4%
Equal in Vitamin B1 - 0.053

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Welsh onion
Welsh onion
1
:
2
Kale
Kale
Contains more Carbs +15.5%
Contains more Other +24.3%
Equal in Protein - 1.9
Equal in Fats - 0.4
Equal in Water - 91.2
Welsh onion
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 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 Carbs +15.5%
Contains more Other +24.3%
Equal in Protein - 1.9
Equal in Fats - 0.4
Equal in Water - 91.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Welsh onion
Welsh onion
1
:
2
Kale
Kale
Contains more Monounsaturated Fat +86.7%
Contains less Saturated Fat -22.4%
Contains more Polyunsaturated fat +23.7%
Welsh onion
24% 20% 56%
Saturated Fat: 0.067 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.156 g
Kale
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 g
Contains more Monounsaturated Fat +86.7%
Contains less Saturated Fat -22.4%
Contains more Polyunsaturated fat +23.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Welsh onion Kale
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Welsh onion Kale Opinion
Net carbs 4.1g 3.63g Welsh onion
Protein 1.9g 1.9g
Fats 0.4g 0.4g
Carbs 6.5g 5.63g Welsh onion
Calories 34kcal 28kcal Welsh onion
Sugar 2.18g 1.25g Kale
Fiber 2.4g 2g Welsh onion
Calcium 18mg 72mg Kale
Iron 1.22mg 0.9mg Welsh onion
Magnesium 23mg 18mg Welsh onion
Phosphorus 49mg 28mg Welsh onion
Potassium 212mg 228mg Kale
Sodium 17mg 23mg Welsh onion
Zinc 0.52mg 0.24mg Welsh onion
Copper 0.07mg 0.156mg Kale
Manganese 0.137mg 0.416mg Kale
Selenium 0.6µg 0.9µg Kale
Vitamin A 1160IU 13621IU Kale
Vitamin A RAE 681µg Kale
Vitamin E 0.51mg 0.85mg Kale
Vitamin C 27mg 41mg Kale
Vitamin B1 0.05mg 0.053mg Kale
Vitamin B2 0.09mg 0.07mg Welsh onion
Vitamin B3 0.4mg 0.5mg Kale
Vitamin B5 0.169mg 0.049mg Welsh onion
Vitamin B6 0.072mg 0.138mg Kale
Folate 16µg 13µg Welsh onion
Vitamin K 193.4µg 817µg Kale
Tryptophan 0.021mg 0.023mg Kale
Threonine 0.074mg 0.085mg Kale
Isoleucine 0.081mg 0.114mg Kale
Leucine 0.113mg 0.133mg Kale
Lysine 0.095mg 0.114mg Kale
Methionine 0.021mg 0.018mg Welsh onion
Phenylalanine 0.061mg 0.097mg Kale
Valine 0.084mg 0.104mg Kale
Histidine 0.033mg 0.04mg Kale
Saturated Fat 0.067g 0.052g Kale
Monounsaturated Fat 0.056g 0.03g Welsh onion
Polyunsaturated fat 0.156g 0.193g Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Welsh onion Kale
Low Fats diet Equal
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
61%
Welsh onion
258%
Kale
Minerals Daily Need Coverage Score
17%
Welsh onion
22%
Kale

Comparison summary

Which food contains less Sodium?
Welsh onion
Welsh onion contains less Sodium (difference - 6mg)
Which food is lower in Sugar?
Kale
Kale is lower in Sugar (difference - 0.93g)
Which food is lower in Saturated Fat?
Kale
Kale is lower in Saturated Fat (difference - 0.015g)
Which food is lower in glycemic index?
Kale
Kale is lower in glycemic index (difference - 39)
Which food is cheaper?
Kale
Kale is cheaper (difference - $0.2)
Which food is richer in vitamins?
Kale
Kale is relatively richer in vitamins
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.

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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.