Kale vs. Wheat — In-Depth Nutrition Comparison

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Summary of differences between kale and wheat

Kale has more vitamin A and calcium; however, wheat is higher in selenium, manganese, phosphorus, zinc, vitamin B3, iron, fiber, and magnesium.
Kale covers your daily need for vitamin A, 272% more than wheat.
Kale has 8 times more calcium than wheat. While kale has 72mg of calcium, wheat has only 9mg.

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

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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Kale

Wheat

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

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Kale

Wheat

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			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%