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  6. Kale vs. Triticale

Kale vs. Triticale — In-Depth Nutrition Comparison

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Summary of differences between kale and triticale

  • Kale has more vitamin A and vitamin C; however, triticale is higher in manganese, phosphorus, copper, vitamin B1, zinc, magnesium, protein, and vitamin B5.
  • Triticale covers your daily need for manganese 121% more than kale.

These are the specific foods used in this comparison Kale, cooked, boiled, drained, without salt and Triticale.

Infographic

Kale vs Triticale 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
2
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 93% 11% 29% 96% 152% 94% 153% 0.65% 419% 0%
Contains more CalciumCalcium +94.6%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +622.2%
Contains more PotassiumPotassium +45.6%
Contains more IronIron +185.6%
Contains more CopperCopper +192.9%
Contains more ZincZinc +1337.5%
Contains more PhosphorusPhosphorus +1178.6%
Contains less SodiumSodium -78.3%
Contains more ManganeseManganese +671.6%

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%
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% 18% 104% 31% 27% 79% 32% 0% 0% 55%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +684.9%
Contains more Vitamin B2Vitamin B2 +91.4%
Contains more Vitamin B3Vitamin B3 +186%
Contains more Vitamin B5Vitamin B5 +2600%
Contains more FolateFolate +461.5%
~equal in Vitamin D ~0µg
~equal in Vitamin E ~0.9mg
~equal in Vitamin B6 ~0.138mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kale Triticale DV% diff.
Vitamin K 817µg 681%
Manganese 0.416mg 3.21mg 121%
Vitamin A 681µg 0µg 76%
Phosphorus 28mg 358mg 47%
Vitamin C 41mg 0mg 46%
Copper 0.156mg 0.457mg 33%
Vitamin B1 0.053mg 0.416mg 30%
Zinc 0.24mg 3.45mg 29%
Magnesium 18mg 130mg 27%
Vitamin B5 0.049mg 1.323mg 25%
Protein 1.9g 13.05g 22%
Carbs 5.63g 72.13g 22%
Iron 0.9mg 2.57mg 21%
Calories 28kcal 336kcal 15%
Folate 13µg 73µg 15%
Fiber 2g 8%
Vitamin B3 0.5mg 1.43mg 6%
Vitamin B2 0.07mg 0.134mg 5%
Polyunsaturated fat 0.193g 0.913g 5%
Calcium 72mg 37mg 4%
Fats 0.4g 2.09g 3%
Potassium 228mg 332mg 3%
Selenium 0.9µg 2%
Sodium 23mg 5mg 1%
Saturated fat 0.052g 0.366g 1%
Protein per 100 calories 6.8g 3.9g N/A
Calories per 10 g protein 147kcal 257kcal N/A
Weight per 100 calories 357g 30g N/A
Unsaturated / Saturated Fat ratio 4.3 3.1 N/A
Net carbs 3.63g 72.13g N/A
Sugar 1.25g N/A
Vitamin E 0.85mg 0.9mg 0%
Vitamin B6 0.138mg 0.138mg 0%
Choline 0.4mg 0%
Monounsaturated fat 0.03g 0.211g 0%
Tryptophan 0.023mg 0.157mg 0%
Threonine 0.085mg 0.405mg 0%
Isoleucine 0.114mg 0.479mg 0%
Leucine 0.133mg 0.911mg 0%
Lysine 0.114mg 0.365mg 0%
Methionine 0.018mg 0.204mg 0%
Phenylalanine 0.097mg 0.638mg 0%
Valine 0.104mg 0.609mg 0%
Histidine 0.04mg 0.311mg 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
13% 2% 72% 11% 2%
Protein: 13.05 g
Fats: 2.09 g
Carbs: 72.13 g
Water: 10.51 g
Other: 2.22 g
Contains more WaterWater +767.7%
Contains more ProteinProtein +586.8%
Contains more FatsFats +422.5%
Contains more CarbsCarbs +1181.2%

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
25% 14% 61%
Saturated fat: Sat. Fat 0.366 g
Monounsaturated fat: Mono. Fat 0.211 g
Polyunsaturated fat: Poly. Fat 0.913 g
Contains less Sat. FatSaturated fat -85.8%
Contains more Mono. FatMonounsaturated fat +603.3%
Contains more Poly. FatPolyunsaturated fat +373.1%

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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. Triticale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169718/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.