Hominy vs. Kale — In-Depth Nutrition Comparison

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The main differences between hominy and kale

Hominy has more zinc; however, kale has more vitamin K, vitamin A, vitamin C, manganese, copper, vitamin B6, potassium, and calcium.
Daily need coverage for vitamin K for kale is 681% higher.
Kale has 15 times less sodium than hominy. Hominy has 345mg of sodium, while kale has 23mg.

Food types used in this article are Hominy, canned, white and Kale, cooked, boiled, drained, without salt.

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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.

Hominy

Kale

Contains more ZincZinc	+337.5%
Contains more PhosphorusPhosphorus	+25%
Contains more SeleniumSelenium	+233.3%

Contains more MagnesiumMagnesium	+12.5%
Contains more CalciumCalcium	+620%
Contains more PotassiumPotassium	+2433.3%
Contains more IronIron	+45.2%
Contains more CopperCopper	+420%
Contains less SodiumSodium	-93.3%
Contains more ManganeseManganese	+494.3%

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.

Hominy

Kale

Contains more Vitamin B5Vitamin B5

+214.3%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+1600%
Contains more Vitamin B1Vitamin B1	+1666.7%
Contains more Vitamin B2Vitamin B2	+1066.7%
Contains more Vitamin B3Vitamin B3	+1415.2%
Contains more Vitamin B6Vitamin B6	+2660%
Contains more Vitamin KVitamin K	+408400%
Contains more FolateFolate	+1200%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	0.2µg	817µg	681%
Vitamin A	0µg	681µg	76%
Vitamin C	0mg	41mg	46%
Manganese	0.07mg	0.416mg	15%
Copper	0.03mg	0.156mg	14%
Sodium	345mg	23mg	14%
Vitamin B6	0.005mg	0.138mg	10%
Zinc	1.05mg	0.24mg	7%
Calcium	10mg	72mg	6%
Potassium	9mg	228mg	6%
Vitamin E	0.05mg	0.85mg	5%
Vitamin B2	0.006mg	0.07mg	5%
Iron	0.62mg	0.9mg	4%
Selenium	3µg	0.9µg	4%
Vitamin B1	0.003mg	0.053mg	4%
Carbs	14.26g	5.63g	3%
Vitamin B3	0.033mg	0.5mg	3%
Folate	1µg	13µg	3%
Calories	72kcal	28kcal	2%
Fiber	2.5g	2g	2%
Vitamin B5	0.154mg	0.049mg	2%
Protein	1.48g	1.9g	1%
Fats	0.88g	0.4g	1%
Phosphorus	35mg	28mg	1%
Monounsaturated fat	0.231g	0.03g	1%
Polyunsaturated fat	0.399g	0.193g	1%
Protein per 100 calories	2.1g	6.8g	N/A
Calories per 10 g protein	486kcal	147kcal	N/A
Weight per 100 calories	139g	357g	N/A
Net carbs	11.76g	3.63g	N/A
Magnesium	16mg	18mg	0%
Sugar	1.82g	1.25g	N/A
Choline	3.1mg	0.4mg	0%
Saturated fat	0.123g	0.052g	0%
Tryptophan	0.008mg	0.023mg	0%
Threonine	0.05mg	0.085mg	0%
Isoleucine	0.058mg	0.114mg	0%
Leucine	0.202mg	0.133mg	0%
Lysine	0.033mg	0.114mg	0%
Methionine	0.031mg	0.018mg	0%
Phenylalanine	0.076mg	0.097mg	0%
Valine	0.077mg	0.104mg	0%
Histidine	0.045mg	0.04mg	0%