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  6. Chives vs. Kale

Chives vs. Kale — In-Depth Nutrition Comparison

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Significant differences between chives and kale

  • Chives have more folate, vitamin C, iron, magnesium, and vitamin B5; however, kale is richer in vitamin K and vitamin A.
  • Kale covers your daily vitamin K needs 504% more than chives.
  • Kale has 8 times less folate than chives. Chives have 105µg of folate, while kale has 13µg.

Specific food types used in this comparison are Chives, raw and Kale, cooked, boiled, drained, without salt.

Infographic

Chives vs Kale 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.
Chives
Chives
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 28% 26% 60% 52% 15% 25% 0.39% 49% 4.9%
Kale
Kale
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 22% 20% 34% 52% 6.5% 12% 3% 54% 4.9%
Contains more MagnesiumMagnesium +133.3%
Contains more CalciumCalcium +27.8%
Contains more PotassiumPotassium +29.8%
Contains more IronIron +77.8%
Contains more ZincZinc +133.3%
Contains more PhosphorusPhosphorus +107.1%
Contains less SodiumSodium -87%
Contains more ManganeseManganese +11.5%
~equal in Copper ~0.156mg
~equal in Selenium ~0.9µg

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.
Chives
Chives
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 194% 0% 73% 4.2% 20% 27% 12% 19% 32% 0% 532% 79%
Kale
Kale
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 137% 0% 227% 17% 13% 16% 9.4% 2.9% 32% 0% 2043% 9.8%
Contains more Vitamin CVitamin C +41.7%
Contains more Vitamin B1Vitamin B1 +47.2%
Contains more Vitamin B2Vitamin B2 +64.3%
Contains more Vitamin B3Vitamin B3 +29.4%
Contains more Vitamin B5Vitamin B5 +561.2%
Contains more FolateFolate +707.7%
Contains more Vitamin AVitamin A +212.4%
Contains more Vitamin EVitamin E +304.8%
Contains more Vitamin KVitamin K +284.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.138mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chives Kale DV% diff.
Vitamin K 212.7µg 817µg 504%
Vitamin A 218µg 681µg 51%
Folate 105µg 13µg 23%
Vitamin C 58.1mg 41mg 19%
Iron 1.6mg 0.9mg 9%
Magnesium 42mg 18mg 6%
Vitamin B5 0.324mg 0.049mg 6%
Phosphorus 58mg 28mg 4%
Vitamin E 0.21mg 0.85mg 4%
Protein 3.27g 1.9g 3%
Zinc 0.56mg 0.24mg 3%
Vitamin B2 0.115mg 0.07mg 3%
Calcium 92mg 72mg 2%
Potassium 296mg 228mg 2%
Fiber 2.5g 2g 2%
Manganese 0.373mg 0.416mg 2%
Vitamin B1 0.078mg 0.053mg 2%
Fats 0.73g 0.4g 1%
Sodium 3mg 23mg 1%
Vitamin B3 0.647mg 0.5mg 1%
Choline 5.2mg 0.4mg 1%
Calories 30kcal 28kcal 0%
Protein per 100 calories 11g 6.8g N/A
Calories per 10 g protein 92kcal 147kcal N/A
Weight per 100 calories 333g 357g N/A
Net carbs 1.85g 3.63g N/A
Carbs 4.35g 5.63g 0%
Sugar 1.85g 1.25g N/A
Copper 0.157mg 0.156mg 0%
Selenium 0.9µg 0.9µg 0%
Vitamin B6 0.138mg 0.138mg 0%
Saturated fat 0.146g 0.052g 0%
Monounsaturated fat 0.095g 0.03g 0%
Polyunsaturated fat 0.267g 0.193g 0%
Tryptophan 0.037mg 0.023mg 0%
Threonine 0.128mg 0.085mg 0%
Isoleucine 0.139mg 0.114mg 0%
Leucine 0.195mg 0.133mg 0%
Lysine 0.163mg 0.114mg 0%
Methionine 0.036mg 0.018mg 0%
Phenylalanine 0.105mg 0.097mg 0%
Valine 0.145mg 0.104mg 0%
Histidine 0.057mg 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chives
Chives
3
3% 4% 91%
Protein: 3.27 g
Fats: 0.73 g
Carbs: 4.35 g
Water: 90.65 g
Other: 1 g
Kale
Kale
2
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 ProteinProtein +72.1%
Contains more FatsFats +82.5%
Contains more OtherOther +14.9%
Contains more CarbsCarbs +29.4%
~equal in Water ~91.2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chives
Chives
2
29% 19% 53%
Saturated fat: Sat. Fat 0.146 g
Monounsaturated fat: Mono. Fat 0.095 g
Polyunsaturated fat: Poly. Fat 0.267 g
Kale
Kale
1
19% 11% 70%
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 +216.7%
Contains more Poly. FatPolyunsaturated fat +38.3%
Contains less Sat. FatSaturated fat -64.4%

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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. Chives - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169994/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.