Wheat vs. Kale — In-Depth Nutrition Comparison
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Summary of differences between Wheat and Kale
- Wheat has more Selenium, Manganese, Phosphorus, Zinc, Vitamin B3, Iron, Fiber, Magnesium, and Copper, however, Kale is higher in Calcium.
- Wheat covers your daily need of Selenium 56% more than Kale.
- Wheat has 8 times more Zinc than Kale. While Wheat has 1.84mg of Zinc, Kale has only 0.24mg.
These are the specific foods used in this comparison Wheat, KAMUT khorasan, cooked and Kale, cooked, boiled, drained, without salt.
Infographic
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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 | +166.7% |
| Contains more IronIron | +95.6% |
| Contains more CopperCopper | +32.7% |
| Contains more ZincZinc | +666.7% |
| Contains more PhosphorusPhosphorus | +425% |
| Contains less SodiumSodium | -65.2% |
| Contains more ManganeseManganese | +147.6% |
| Contains more SeleniumSelenium | +3444.4% |
| Contains more CalciumCalcium | +700% |
| Contains more PotassiumPotassium | +39% |
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 | +79.2% |
| Contains more Vitamin B3Vitamin B3 | +361% |
| Contains more Vitamin AVitamin A | +340425% |
| Contains more Vitamin EVitamin E | +254.2% |
| Contains more Vitamin B2Vitamin B2 | +133.3% |
| Contains more Vitamin B6Vitamin B6 | +97.1% |
| Contains more FolateFolate | +18.2% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +200.5% |
| Contains more FatsFats | +107.5% |
| Contains more CarbsCarbs | +390.2% |
| Contains more WaterWater | +39.9% |
| Contains more OtherOther | +27.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated Fat | +180% |
| Contains more Poly. FatPolyunsaturated fat | +25.9% |
| Contains less Sat. FatSaturated Fat | -32.5% |
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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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 132kcal | 28kcal |
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| Protein | 5.71g | 1.9g |
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| Fats | 0.83g | 0.4g |
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| Vitamin C | 41mg |
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| Net carbs | 23.3g | 3.63g |
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| Carbs | 27.6g | 5.63g |
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| Magnesium | 48mg | 18mg |
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| Calcium | 9mg | 72mg |
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| Potassium | 164mg | 228mg |
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| Iron | 1.76mg | 0.9mg |
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| Sugar | 3.07g | 1.25g |
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| Fiber | 4.3g | 2g |
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| Copper | 0.207mg | 0.156mg |
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| Zinc | 1.84mg | 0.24mg |
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| Phosphorus | 147mg | 28mg |
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| Sodium | 8mg | 23mg |
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| Vitamin A | 4IU | 13621IU |
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| Vitamin A | 681µg |
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| Vitamin E | 0.24mg | 0.85mg |
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| Manganese | 1.03mg | 0.416mg |
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| Selenium | 31.9µg | 0.9µg |
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| Vitamin B1 | 0.095mg | 0.053mg |
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| Vitamin B2 | 0.03mg | 0.07mg |
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| Vitamin B3 | 2.305mg | 0.5mg |
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| Vitamin B5 | 0.049mg |
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| Vitamin B6 | 0.07mg | 0.138mg |
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| Vitamin K | 817µg |
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| Folate | 11µg | 13µg |
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| Trans Fat | 0.002g | 0g |
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| Choline | 0.4mg |
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| Saturated Fat | 0.077g | 0.052g |
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| Monounsaturated Fat | 0.084g | 0.03g |
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| Polyunsaturated fat | 0.243g | 0.193g |
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| Tryptophan | 0.051mg | 0.023mg |
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| Threonine | 0.172mg | 0.085mg |
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| Isoleucine | 0.22mg | 0.114mg |
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| Leucine | 0.432mg | 0.133mg |
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| Lysine | 0.161mg | 0.114mg |
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| Methionine | 0.097mg | 0.018mg |
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| Phenylalanine | 0.3mg | 0.097mg |
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| Valine | 0.267mg | 0.104mg |
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| Histidine | 0.147mg | 0.04mg |
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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
8%
238%
Minerals Daily Need Coverage Score
61%
22%
Comparison summary
Which food is richer in minerals?
Wheat is relatively richer in minerals
Which food contains less Sodium?
Wheat contains less Sodium (difference - 15mg)
Which food is lower in Sugar?
Kale is lower in Sugar (difference - 1.82g)
Which food is lower in Saturated Fat?
Kale is lower in Saturated Fat (difference - 0.025g)
Which food is lower in glycemic index?
Kale is lower in glycemic index (difference - 50)
Which food is cheaper?
Kale is cheaper (difference - $0.4)
Which food is richer in vitamins?
Kale is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)