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Kale vs. Wheat — In-Depth Nutrition Comparison

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Summary of differences between kale and wheat

  • Kale has less selenium, manganese, phosphorus, zinc, vitamin B3, iron, fiber, protein, carbs, and magnesium than wheat.
  • Wheat covers your daily need for selenium 56% more than kale.

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

Infographic

Kale vs Wheat 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%
Wheat
Wheat
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
Contains more CalciumCalcium +700%
Contains more PotassiumPotassium +39%
Contains more MagnesiumMagnesium +166.7%
Contains more IronIron +95.6%
Contains more CopperCopper +32.7%
Contains more ZincZinc +666.7%
Contains more PhosphorusPhosphorus +425%
Contains less SodiumSodium -65.2%
Contains more ManganeseManganese +147.6%
Contains more SeleniumSelenium +3444.4%

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
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 137% 0% 227% 17% 13% 16% 9.4% 2.9% 32% 0% 2043% 9.8%
Wheat
Wheat
2
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% 4.8% 24% 6.9% 43% 0% 16% 0% 0% 8.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +254.2%
Contains more Vitamin B2Vitamin B2 +133.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +97.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +18.2%
Contains more Vitamin B1Vitamin B1 +79.2%
Contains more Vitamin B3Vitamin B3 +361%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kale Wheat DV% diff.
Vitamin K 817µg 681%
Vitamin A 681µg 76%
Selenium 0.9µg 31.9µg 56%
Vitamin C 41mg 46%
Manganese 0.416mg 1.03mg 27%
Phosphorus 28mg 147mg 17%
Zinc 0.24mg 1.84mg 15%
Iron 0.9mg 1.76mg 11%
Vitamin B3 0.5mg 2.305mg 11%
Fiber 2g 4.3g 9%
Protein 1.9g 5.71g 8%
Carbs 5.63g 27.6g 7%
Magnesium 18mg 48mg 7%
Calcium 72mg 9mg 6%
Copper 0.156mg 0.207mg 6%
Calories 28kcal 132kcal 5%
Vitamin B6 0.138mg 0.07mg 5%
Vitamin E 0.85mg 0.24mg 4%
Vitamin B1 0.053mg 0.095mg 4%
Vitamin B2 0.07mg 0.03mg 3%
Potassium 228mg 164mg 2%
Fats 0.4g 0.83g 1%
Sodium 23mg 8mg 1%
Vitamin B5 0.049mg 1%
Folate 13µg 11µg 1%
Protein per 100 calories 6.8g 4.3g N/A
Calories per 10 g protein 147kcal 231kcal N/A
Weight per 100 calories 357g 76g N/A
Net carbs 3.63g 23.3g N/A
Sugar 1.25g 3.07g N/A
Trans fat 0g 0.002g N/A
Choline 0.4mg 0%
Saturated fat 0.052g 0.077g 0%
Monounsaturated fat 0.03g 0.084g 0%
Polyunsaturated fat 0.193g 0.243g 0%
Tryptophan 0.023mg 0.051mg 0%
Threonine 0.085mg 0.172mg 0%
Isoleucine 0.114mg 0.22mg 0%
Leucine 0.133mg 0.432mg 0%
Lysine 0.114mg 0.161mg 0%
Methionine 0.018mg 0.097mg 0%
Phenylalanine 0.097mg 0.3mg 0%
Valine 0.104mg 0.267mg 0%
Histidine 0.04mg 0.147mg 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
Wheat
Wheat
3
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Contains more WaterWater +39.9%
Contains more ProteinProtein +200.5%
Contains more FatsFats +107.5%
Contains more CarbsCarbs +390.2%

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
Wheat
Wheat
2
19% 21% 60%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 g
Contains less Sat. FatSaturated fat -32.5%
Contains more Mono. FatMonounsaturated fat +180%
Contains more Poly. FatPolyunsaturated fat +25.9%

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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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.