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  6. Kale vs. Welsh onion

Kale vs. Welsh onion — In-Depth Nutrition Comparison

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What are the differences between kale and welsh onion?

  • Kale is richer than welsh onion in vitamin K, vitamin C, manganese, copper, calcium, and vitamin B6.
  • Kale's daily need coverage for vitamin K is 520% more.
  • Kale has 4 times more calcium than welsh onion. While kale has 72mg of calcium, welsh onion has only 18mg.

We used Kale, cooked, boiled, drained, without salt and Onions, welsh, raw types in this article.

Infographic

Kale vs Welsh onion 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
4
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 16% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 3.3%
Contains more CalciumCalcium +300%
Contains more CopperCopper +122.9%
Contains more ManganeseManganese +203.6%
Contains more SeleniumSelenium +50%
Contains more MagnesiumMagnesium +27.8%
Contains more IronIron +35.6%
Contains more ZincZinc +116.7%
Contains more PhosphorusPhosphorus +75%
Contains less SodiumSodium -26.1%
~equal in Potassium ~212mg

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
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 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 90% 0% 0% 10% 13% 21% 7.5% 10% 17% 0% 484% 12%
Contains more Vitamin CVitamin C +51.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +66.7%
Contains more Vitamin B3Vitamin B3 +25%
Contains more Vitamin B6Vitamin B6 +91.7%
Contains more Vitamin KVitamin K +322.4%
Contains more Vitamin B2Vitamin B2 +28.6%
Contains more Vitamin B5Vitamin B5 +244.9%
Contains more FolateFolate +23.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.05mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kale Welsh onion DV% diff.
Vitamin K 817µg 193.4µg 520%
Vitamin A 681µg 76%
Vitamin C 41mg 27mg 16%
Manganese 0.416mg 0.137mg 12%
Copper 0.156mg 0.07mg 10%
Calcium 72mg 18mg 5%
Vitamin B6 0.138mg 0.072mg 5%
Iron 0.9mg 1.22mg 4%
Zinc 0.24mg 0.52mg 3%
Phosphorus 28mg 49mg 3%
Fiber 2g 2.4g 2%
Vitamin E 0.85mg 0.51mg 2%
Vitamin B2 0.07mg 0.09mg 2%
Vitamin B5 0.049mg 0.169mg 2%
Magnesium 18mg 23mg 1%
Selenium 0.9µg 0.6µg 1%
Vitamin B3 0.5mg 0.4mg 1%
Folate 13µg 16µg 1%
Choline 0.4mg 5.3mg 1%
Calories 28kcal 34kcal 0%
Protein 1.9g 1.9g 0%
Protein per 100 calories 6.8g 5.6g N/A
Calories per 10 g protein 147kcal 179kcal N/A
Weight per 100 calories 357g 294g N/A
Fats 0.4g 0.4g 0%
Net carbs 3.63g 4.1g N/A
Carbs 5.63g 6.5g 0%
Potassium 228mg 212mg 0%
Sugar 1.25g 2.18g N/A
Sodium 23mg 17mg 0%
Vitamin B1 0.053mg 0.05mg 0%
Saturated fat 0.052g 0.067g 0%
Monounsaturated fat 0.03g 0.056g 0%
Polyunsaturated fat 0.193g 0.156g 0%
Tryptophan 0.023mg 0.021mg 0%
Threonine 0.085mg 0.074mg 0%
Isoleucine 0.114mg 0.081mg 0%
Leucine 0.133mg 0.113mg 0%
Lysine 0.114mg 0.095mg 0%
Methionine 0.018mg 0.021mg 0%
Phenylalanine 0.097mg 0.061mg 0%
Valine 0.104mg 0.084mg 0%
Histidine 0.04mg 0.033mg 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
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Contains more CarbsCarbs +15.5%
~equal in Protein ~1.9g
~equal in Fats ~0.4g
~equal in Water ~90.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kale
Kale
2
19% 11% 70%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.193 g
24% 20% 56%
Saturated fat: Sat. Fat 0.067 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 g
Contains less Sat. FatSaturated fat -22.4%
Contains more Poly. FatPolyunsaturated fat +23.7%
Contains more Mono. FatMonounsaturated fat +86.7%

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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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.