Wheat vs. Kale — In-Depth Nutrition Comparison
Compare
Summary of differences between wheat and kale
- Wheat has more selenium, manganese, phosphorus, zinc, vitamin B3, iron, fiber, and magnesium; however, kale is higher in vitamin A and calcium.
- Kale covers your daily need for vitamin A, 272% more than wheat.
- Wheat has 35 times more selenium than kale. While wheat has 31.9µg of selenium, kale has only 0.9µg.
These are the specific foods used in this comparison Wheat, KAMUT khorasan, cooked and Kale, cooked, boiled, drained, without salt.
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.
| 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 EVitamin E | +254.2% |
| Contains more Vitamin B2Vitamin B2 | +133.3% |
| Contains more Vitamin B6Vitamin B6 | +97.1% |
| Contains more FolateFolate | +18.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 817µg | 681% | |
| Vitamin A | 681µg | 76% | |
| Selenium | 31.9µg | 0.9µg | 56% |
| Vitamin C | 41mg | 46% | |
| Manganese | 1.03mg | 0.416mg | 27% |
| Phosphorus | 147mg | 28mg | 17% |
| Zinc | 1.84mg | 0.24mg | 15% |
| Iron | 1.76mg | 0.9mg | 11% |
| Vitamin B3 | 2.305mg | 0.5mg | 11% |
| Fiber | 4.3g | 2g | 9% |
| Protein | 5.71g | 1.9g | 8% |
| Magnesium | 48mg | 18mg | 7% |
| Carbs | 27.6g | 5.63g | 7% |
| Calcium | 9mg | 72mg | 6% |
| Copper | 0.207mg | 0.156mg | 6% |
| Vitamin B6 | 0.07mg | 0.138mg | 5% |
| Calories | 132kcal | 28kcal | 5% |
| Vitamin B1 | 0.095mg | 0.053mg | 4% |
| Vitamin E | 0.24mg | 0.85mg | 4% |
| Vitamin B2 | 0.03mg | 0.07mg | 3% |
| Potassium | 164mg | 228mg | 2% |
| Sodium | 8mg | 23mg | 1% |
| Vitamin B5 | 0.049mg | 1% | |
| Fats | 0.83g | 0.4g | 1% |
| Folate | 11µg | 13µg | 1% |
| Net carbs | 23.3g | 3.63g | N/A |
| Sugar | 3.07g | 1.25g | N/A |
| Trans fat | 0.002g | 0g | N/A |
| Saturated fat | 0.077g | 0.052g | 0% |
| Choline | 0.4mg | 0% | |
| Monounsaturated fat | 0.084g | 0.03g | 0% |
| Polyunsaturated fat | 0.243g | 0.193g | 0% |
| Tryptophan | 0.051mg | 0.023mg | 0% |
| Threonine | 0.172mg | 0.085mg | 0% |
| Isoleucine | 0.22mg | 0.114mg | 0% |
| Leucine | 0.432mg | 0.133mg | 0% |
| Lysine | 0.161mg | 0.114mg | 0% |
| Methionine | 0.097mg | 0.018mg | 0% |
| Phenylalanine | 0.3mg | 0.097mg | 0% |
| Valine | 0.267mg | 0.104mg | 0% |
| Histidine | 0.147mg | 0.04mg | 0% |
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% |
