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  6. Kale vs. Chives

Kale vs. Chives — In-Depth Nutrition Comparison

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Significant differences between kale and chives

  • Kale has more vitamin K and vitamin A; however, chives are richer in folate, vitamin C, iron, magnesium, and vitamin B5.
  • Kale covers your daily vitamin K needs 504% more than chives.
  • Chives have 4 times less vitamin E than kale. Kale has 0.85mg of vitamin E, while chives have 0.21mg.

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

Infographic

Kale vs Chives infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
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%
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%
Contains more ManganeseManganese +11.5%
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%
~equal in Copper ~0.157mg
~equal in Selenium ~0.9µg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
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%
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%
Contains more Vitamin AVitamin A +212.4%
Contains more Vitamin EVitamin E +304.8%
Contains more Vitamin KVitamin K +284.1%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.138mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains less Sat. FatSaturated fat -64.4%
Contains more Mono. FatMonounsaturated fat +216.7%
Contains more Poly. FatPolyunsaturated fat +38.3%

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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. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/nutrients
  2. Chives - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169994/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.