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  6. Welsh onion vs. Kale

Welsh onion vs. Kale — In-Depth Nutrition Comparison

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What are the differences between welsh onion and kale?

  • 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.
  • Welsh onion has 2 times more phosphorus than kale. While welsh onion has 49mg of phosphorus, kale has only 28mg.

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

Infographic

Welsh onion vs Kale infographic
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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.
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%
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%
Contains more MagnesiumMagnesium +27.8%
Contains more IronIron +35.6%
Contains more ZincZinc +116.7%
Contains more PhosphorusPhosphorus +75%
Contains less SodiumSodium -26.1%
Contains more CalciumCalcium +300%
Contains more CopperCopper +122.9%
Contains more ManganeseManganese +203.6%
Contains more SeleniumSelenium +50%
~equal in Potassium ~228mg

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.
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%
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%
Contains more Vitamin B2Vitamin B2 +28.6%
Contains more Vitamin B5Vitamin B5 +244.9%
Contains more FolateFolate +23.1%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.053mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
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
Contains more CarbsCarbs +15.5%
~equal in Protein ~1.9g
~equal in Fats ~0.4g
~equal in Water ~91.2g

Fat Type Comparison

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

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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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/nutrients
  2. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.