Quinoa vs. Kale — In-Depth Nutrition Comparison

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Differences between quinoa and kale

Quinoa has more phosphorus, magnesium, manganese, zinc, iron, folate, and protein, while kale has more vitamin K, vitamin A, and vitamin C.
Kale's daily need coverage for vitamin K is 681% higher.
Kale contains 5 times less phosphorus than quinoa. Quinoa contains 152mg of phosphorus, while kale contains 28mg.

The food types used in this comparison are Quinoa, cooked and Kale, cooked, boiled, drained, without salt.

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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.

Quinoa

Kale

Contains more MagnesiumMagnesium	+255.6%
Contains more IronIron	+65.6%
Contains more CopperCopper	+23.1%
Contains more ZincZinc	+354.2%
Contains more PhosphorusPhosphorus	+442.9%
Contains less SodiumSodium	-69.6%
Contains more ManganeseManganese	+51.7%
Contains more SeleniumSelenium	+211.1%

Contains more CalciumCalcium	+323.5%
Contains more PotassiumPotassium	+32.6%

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.

Quinoa

Kale

Contains more Vitamin B1Vitamin B1	+101.9%
Contains more Vitamin B2Vitamin B2	+57.1%
Contains more FolateFolate	+223.1%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+34.9%
Contains more Vitamin B3Vitamin B3	+21.4%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+12.2%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	0µg	817µg	681%
Vitamin A	0µg	681µg	76%
Vitamin C	0mg	41mg	46%
Phosphorus	152mg	28mg	18%
Magnesium	64mg	18mg	11%
Manganese	0.631mg	0.416mg	9%
Zinc	1.09mg	0.24mg	8%
Iron	1.49mg	0.9mg	7%
Starch	17.63g		7%
Folate	42µg	13µg	7%
Calcium	17mg	72mg	6%
Polyunsaturated fat	1.078g	0.193g	6%
Calories	120kcal	28kcal	5%
Protein	4.4g	1.9g	5%
Carbs	21.3g	5.63g	5%
Vitamin B1	0.107mg	0.053mg	5%
Copper	0.192mg	0.156mg	4%
Choline	23mg	0.4mg	4%
Fiber	2.8g	2g	3%
Selenium	2.8µg	0.9µg	3%
Vitamin B2	0.11mg	0.07mg	3%
Fats	1.92g	0.4g	2%
Potassium	172mg	228mg	2%
Sodium	7mg	23mg	1%
Vitamin E	0.63mg	0.85mg	1%
Vitamin B3	0.412mg	0.5mg	1%
Vitamin B5		0.049mg	1%
Vitamin B6	0.123mg	0.138mg	1%
Saturated fat	0.231g	0.052g	1%
Monounsaturated fat	0.528g	0.03g	1%
Protein per 100 calories	3.7g	6.8g	N/A
Calories per 10 g protein	273kcal	147kcal	N/A
Weight per 100 calories	83g	357g	N/A
Net carbs	18.5g	3.63g	N/A
Sugar	0.87g	1.25g	N/A
Tryptophan	0.052mg	0.023mg	0%
Threonine	0.131mg	0.085mg	0%
Isoleucine	0.157mg	0.114mg	0%
Leucine	0.261mg	0.133mg	0%
Lysine	0.239mg	0.114mg	0%
Methionine	0.096mg	0.018mg	0%
Phenylalanine	0.185mg	0.097mg	0%
Valine	0.185mg	0.104mg	0%
Histidine	0.127mg	0.04mg	0%
Omega-3 (DHA)	0.015g	0g	N/A