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  6. Kale raw vs. Kale, frozen, cooked, boiled, drained, without salt

Kale raw vs. Kale, frozen, cooked, boiled, drained, without salt — In-Depth Nutrition Comparison

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How are kale raw and kale, frozen, cooked, boiled, drained, without salt different?

  • Kale raw is higher in copper, vitamin C, folate, vitamin B6, phosphorus, manganese, magnesium, and iron; however, kale, frozen, cooked, boiled, drained, without salt is richer in vitamin K and vitamin A.
  • Daily need coverage for copper for kale raw is 161% higher.
  • Kale raw contains 10 times more folate than kale, frozen, cooked, boiled, drained, without salt. While kale raw contains 141µg of folate, kale, frozen, cooked, boiled, drained, without salt contains only 14µg.

Kale, raw and Kale, frozen, cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Kale raw vs Kale, frozen, 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 45% 43% 55% 500% 15% 39% 5% 86% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 41% 28% 35% 16% 4.9% 12% 2% 59% 4.9%
Contains more MagnesiumMagnesium +161.1%
Contains more PotassiumPotassium +53%
Contains more IronIron +56.4%
Contains more CopperCopper +3089.4%
Contains more ZincZinc +211.1%
Contains more PhosphorusPhosphorus +228.6%
Contains more ManganeseManganese +46.4%
Contains less SodiumSodium -60.5%
~equal in Calcium ~138mg
~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.
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 400% 0% 167% 31% 28% 30% 19% 5.5% 63% 0% 1762% 106%
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 84% 0% 245% 18% 11% 26% 13% 3.2% 20% 0% 2205% 11%
Contains more Vitamin CVitamin C +376.2%
Contains more Vitamin EVitamin E +67.4%
Contains more Vitamin B1Vitamin B1 +155.8%
Contains more Vitamin B2Vitamin B2 +14%
Contains more Vitamin B3Vitamin B3 +48.8%
Contains more Vitamin B5Vitamin B5 +71.7%
Contains more Vitamin B6Vitamin B6 +215.1%
Contains more FolateFolate +907.1%
Contains more Vitamin AVitamin A +47%
Contains more Vitamin KVitamin K +25.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kale raw Kale, frozen, cooked, boiled, drained, without salt DV% diff.
Copper 1.499mg 0.047mg 161%
Vitamin K 704.8µg 882µg 148%
Vitamin C 120mg 25.2mg 105%
Folate 141µg 14µg 32%
Vitamin A 500µg 735µg 26%
Vitamin B6 0.271mg 0.086mg 14%
Phosphorus 92mg 28mg 9%
Manganese 0.659mg 0.45mg 9%
Magnesium 47mg 18mg 7%
Iron 1.47mg 0.94mg 7%
Fiber 3.6g 2g 6%
Vitamin B1 0.11mg 0.043mg 6%
Potassium 491mg 321mg 5%
Vitamin E 1.54mg 0.92mg 4%
Protein 4.28g 2.84g 3%
Zinc 0.56mg 0.18mg 3%
Vitamin B3 1mg 0.672mg 2%
Calories 49kcal 30kcal 1%
Fats 0.93g 0.49g 1%
Carbs 8.75g 5.23g 1%
Calcium 150mg 138mg 1%
Sodium 38mg 15mg 1%
Vitamin B2 0.13mg 0.114mg 1%
Vitamin B5 0.091mg 0.053mg 1%
Polyunsaturated fat 0.338g 0.235g 1%
Protein per 100 calories 8.7g 9.5g N/A
Calories per 10 g protein 114kcal 106kcal N/A
Weight per 100 calories 204g 333g N/A
Net carbs 5.15g 3.23g N/A
Sugar 2.26g 1.34g N/A
Selenium 0.9µg 0.9µg 0%
Choline 0.8mg 0.5mg 0%
Saturated fat 0.091g 0.063g 0%
Monounsaturated fat 0.052g 0.036g 0%
Tryptophan 0.035mg 0%
Threonine 0.127mg 0%
Isoleucine 0.17mg 0%
Leucine 0.199mg 0%
Lysine 0.17mg 0%
Methionine 0.027mg 0%
Phenylalanine 0.146mg 0%
Valine 0.156mg 0%
Histidine 0.06mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 9% 84% 2%
Protein: 4.28 g
Fats: 0.93 g
Carbs: 8.75 g
Water: 84.04 g
Other: 2 g
3% 5% 91%
Protein: 2.84 g
Fats: 0.49 g
Carbs: 5.23 g
Water: 90.5 g
Other: 0.94 g
Contains more ProteinProtein +50.7%
Contains more FatsFats +89.8%
Contains more CarbsCarbs +67.3%
Contains more OtherOther +112.8%
~equal in Water ~90.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 11% 70%
Saturated fat: Sat. Fat 0.091 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.338 g
19% 11% 70%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.235 g
Contains more Mono. FatMonounsaturated fat +44.4%
Contains more Poly. FatPolyunsaturated fat +43.8%
Contains less Sat. FatSaturated fat -30.8%

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. Kale raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168421/nutrients
  2. Kale, frozen, cooked, boiled, drained, without salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169240/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.