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Kale vs. Teff — In-Depth Nutrition Comparison

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What are the main differences between kale and teff?

  • Kale is richer in vitamin K and vitamin A, yet teff is richer in manganese, iron, copper, phosphorus, magnesium, zinc, vitamin B1, and protein.
  • Kale's daily need coverage for vitamin K is 679% higher.

We used Kale, cooked, boiled, drained, without salt and Teff, uncooked types in this comparison.

Infographic

Kale vs Teff 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
0
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%
Teff
Teff
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 54% 38% 286% 270% 99% 184% 1.6% 1205% 24%
Contains more MagnesiumMagnesium +922.2%
Contains more CalciumCalcium +150%
Contains more PotassiumPotassium +87.3%
Contains more IronIron +747.8%
Contains more CopperCopper +419.2%
Contains more ZincZinc +1412.5%
Contains more PhosphorusPhosphorus +1432.1%
Contains less SodiumSodium -47.8%
Contains more ManganeseManganese +2121.2%
Contains more SeleniumSelenium +388.9%

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
5
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%
Teff
Teff
5
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 0% 0% 0% 1.6% 98% 62% 63% 57% 111% 0% 4.8% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +962.5%
Contains more Vitamin KVitamin K +42900%
Contains more FolateFolate +∞%
Contains more Vitamin B1Vitamin B1 +635.8%
Contains more Vitamin B2Vitamin B2 +285.7%
Contains more Vitamin B3Vitamin B3 +572.6%
Contains more Vitamin B5Vitamin B5 +1822.4%
Contains more Vitamin B6Vitamin B6 +249.3%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Kale Teff DV% diff.
Vitamin K 817µg 1.9µg 679%
Manganese 0.416mg 9.24mg 384%
Iron 0.9mg 7.63mg 84%
Vitamin A 681µg 0µg 76%
Copper 0.156mg 0.81mg 73%
Phosphorus 28mg 429mg 57%
Vitamin C 41mg 46%
Magnesium 18mg 184mg 40%
Zinc 0.24mg 3.63mg 31%
Vitamin B1 0.053mg 0.39mg 28%
Vitamin B6 0.138mg 0.482mg 26%
Fiber 2g 8g 24%
Protein 1.9g 13.3g 23%
Carbs 5.63g 73.13g 23%
Vitamin B3 0.5mg 3.363mg 18%
Vitamin B5 0.049mg 0.942mg 18%
Calories 28kcal 367kcal 17%
Starch 36.56g 15%
Vitamin B2 0.07mg 0.27mg 15%
Calcium 72mg 180mg 11%
Omega-3 (ALA) 0.135g 8%
Potassium 228mg 427mg 6%
Selenium 0.9µg 4.4µg 6%
Polyunsaturated fat 0.193g 1.071g 6%
Vitamin E 0.85mg 0.08mg 5%
Fats 0.4g 2.38g 3%
Folate 13µg 3%
Choline 0.4mg 13.1mg 2%
Saturated fat 0.052g 0.449g 2%
Monounsaturated fat 0.03g 0.589g 1%
Fructose 0.47g 1%
Protein per 100 calories 6.8g 3.6g N/A
Calories per 10 g protein 147kcal 276kcal N/A
Weight per 100 calories 357g 27g N/A
Unsaturated / Saturated Fat ratio 4.3 3.7 N/A
Net carbs 3.63g 65.13g N/A
Sugar 1.25g 1.84g N/A
Sodium 23mg 12mg 0%
Tryptophan 0.023mg 0.139mg 0%
Threonine 0.085mg 0.51mg 0%
Isoleucine 0.114mg 0.501mg 0%
Leucine 0.133mg 1.068mg 0%
Lysine 0.114mg 0.376mg 0%
Methionine 0.018mg 0.428mg 0%
Phenylalanine 0.097mg 0.698mg 0%
Valine 0.104mg 0.686mg 0%
Histidine 0.04mg 0.301mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kale
Kale
1
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
Teff
Teff
3
13% 2% 73% 9% 2%
Protein: 13.3 g
Fats: 2.38 g
Carbs: 73.13 g
Water: 8.82 g
Other: 2.37 g
Contains more WaterWater +934%
Contains more ProteinProtein +600%
Contains more FatsFats +495%
Contains more CarbsCarbs +1198.9%

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
Teff
Teff
2
21% 28% 51%
Saturated fat: Sat. Fat 0.449 g
Monounsaturated fat: Mono. Fat 0.589 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains less Sat. FatSaturated fat -88.4%
Contains more Mono. FatMonounsaturated fat +1863.3%
Contains more Poly. FatPolyunsaturated fat +454.9%

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. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169747/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.