Wheat vs. Kale — In-Depth Nutrition Comparison

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Summary of differences between wheat and kale

Wheat has more selenium, manganese, phosphorus, zinc, vitamin B3, iron, fiber, and magnesium; however, kale is higher in vitamin A and calcium.
Kale covers your daily need for vitamin A, 272% more than wheat.
Wheat has 35 times more selenium than kale. While wheat has 31.9µg of selenium, kale has only 0.9µg.

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

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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.

Wheat

Kale

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%

Contains more CalciumCalcium	+700%
Contains more PotassiumPotassium	+39%

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.

Wheat

Kale

Contains more Vitamin B1Vitamin B1	+79.2%
Contains more Vitamin B3Vitamin B3	+361%

Contains more Vitamin EVitamin E	+254.2%
Contains more Vitamin B2Vitamin B2	+133.3%
Contains more Vitamin B6Vitamin B6	+97.1%
Contains more FolateFolate	+18.2%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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