Nutrition Comparison Tool
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Raw Kale
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Scotch Kale
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Note: Nutrient values are divided into 1 servings.
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 0% DV 6 calories
  • Scotch Kale 1 cup, chopped (x1) 1% DV 28 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 0% DV 0.24g
  • Scotch Kale 1 cup, chopped (x1) 1% DV 0.4g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 0% DV 0.71g
  • Scotch Kale 1 cup, chopped (x1) 2% DV 5.6g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 1% DV 0.47g
  • Scotch Kale 1 cup, chopped (x1) 4% DV 1.9g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 0% DV 0mg
  • Scotch Kale 1 cup, chopped (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 0% DV 0.03g
  • Scotch Kale 1 cup, chopped (x1) 0% DV 0.05g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 2% DV 0.66g
  • Scotch Kale 1 cup, chopped (x1) 4% DV 1.1g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 0% DV 0.16g
  • Scotch Kale 1 cup, chopped (x1) --% DV --g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 1% DV 0.26mg
  • Scotch Kale 1 cup, chopped (x1) 11% DV 2mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 3% DV 40.6mg
  • Scotch Kale 1 cup, chopped (x1) 11% DV 137.4mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 1% DV 55.7mg
  • Scotch Kale 1 cup, chopped (x1) 6% DV 301.5mg
Comparison Table

Table Legend

  1. Raw Kale
  2. Scotch Kale
155 nutrients
-- = missing data
Macronutrients
Food # 1 2
Weight (g) 16 67
Calories
(%DV)		 6
(0%)		 28
(1%)
Fat (g)
(%DV)		 0.24
(0%)		 0.4
(1%)
Protein (g)
(%DV)		 0.47
(1%)		 1.9
(4%)
Carbohydrate (g)
(%DV)		 0.71
(0%)		 5.6
(2%)
Sugars (g)
(%DV)		 0.16
(0%)		 --
(--%)
Fiber (g)
(%DV)		 0.66
(2%)		 1.1
(4%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.03
(0%)		 0.05
(0%)
Net-Carbs (g) 0.05
4.4
Trans Fatty Acids (g) 0
0
  Minerals
Food # 1 2
Weight (g) 16 67
Calcium (mg)
(%DV)		 40.6
(3%)		 137.4
(11%)
Iron, Fe (mg)
(%DV)		 0.26
(1%)		 2
(11%)
Potassium, K (mg)
(%DV)		 55.7
(1%)		 301.5
(6%)
Magnesium (mg)
(%DV)		 5.3
(1%)		 59
(14%)
Phosphorus, P (mg)
(%DV)		 8.8
(1%)		 41.5
(3%)
Sodium (mg)
(%DV)		 8.5
(0%)		 46.9
(2%)
Zinc, Zn (mg)
(%DV)		 0.06
(1%)		 0.25
(2%)
Copper, Cu (mg)
(%DV)		 0.01
(1%)		 0.16
(18%)
Manganese (mg)
(%DV)		 0.15
(6%)		 0.43
(19%)
Selenium, Se (mcg)
(%DV)		 0.14
(0%)		 0.6
(1%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
Iodine, I (mcg) --
--
Chlorine (mg) --
--
Chromium (mcg) --
--
  Vitamins
Food # 1 2
Weight (g) 16 67
Vitamin A, RAE (mcg)
(%DV)		 38.6
(4%)		 103.9
(12%)
Vitamin C (mg)
(%DV)		 14.9
(17%)		 87.1
(97%)
Thiamin (B1) (mg)
(%DV)		 0.02
(2%)		 0.05
(4%)
Riboflavin (B2) (mg)
(%DV)		 0.06
(4%)		 0.04
(3%)
Niacin (B3) (mg)
(%DV)		 0.19
(1%)		 0.87
(5%)
Vitamin B5 (PA) (mg)
(%DV)		 0.06
(1%)		 0.05
(1%)
Vitamin B6 (mg)
(%DV)		 0.02
(1%)		 0.15
(9%)
Biotin (mcg) --
--
Folate (B9) (mcg)
(%DV)		 9.9
(2%)		 18.8
(5%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 9.9
(2%)		 18.8
(5%)
Folate DFE (mcg)
(%)		 9.9
(2%)		 18.8
(5%)
Choline (mg)
(%DV)		 0.08
(0%)		 --
(--%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
Carotene, beta (mcg)
(%RDA)		 459.7
(4%)		 --
(--%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 --
(--%)
Cryptoxanthin, beta (mcg)
(%RDA)		 4.3
(0%)		 --
(--%)
Vitamin A, IU (IU) 769.9 2077
Lycopene (mcg) 0
--
Lut + Zeaxanthin (mcg) 1001.8
--
Vitamin E (mg)
(%DV)		 0.11
(1%)		 --
(--%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) --
--
Vitamin D3 (mcg) --
--
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 62.3
(52%)		 --
(--%)
Vitamin K1 (mcg) 0
--
Menaquinone-4 (K2) (mcg) 0
--
  Other
Food # 1 2
Weight (g) 16 67
Water (g) 14.3
58.3
Ash (g) 0.25
0.86
Alcohol (g) 0
--
Caffeine (mg) 0
--
Theobromine (mg) 0
--
PRAL score -1.29
-7.24
  Carbohydrates
Food # 1 2
Weight (g) 16 67
Soluble Fiber (g) --
--
Insoluble Fiber (g) --
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)
Sucrose (g) 0.03
--
Glucose (Dextrose) (g) 0.06
--
Fructose (g) 0.07
--
Lactose (g) 0
--
Maltose (g) 0
--
Galactose (g) 0
--
Starch (g) --
--
Carbohydrate, other (g) --
--
Total sugar alcohols (g) --
--
  Fats
Food # 1 2
Weight (g) 16 67
Monounsaturated Fats (g) 0.017
0.03
Polyunsaturated Fats (g) 0.108
0.194
Omega 3s (g)
(%AI)		 0.06
(4%)		 0.103
(6%)
Omega 6s (g)
(%AI)		 0.047
(0%)		 0.079
(0%)
Omega 3 to Omega 6 Ratio 1.3
1.31
Omega 6 to Omega 3 Ratio 0.77
0.77
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0
--
Docosapentaenoic Acid (DPA) (g) 0
--
Docosahexaenoic Acid (DHA) (g) 0
--
n-3-Eicosatrienoic Acid (20:3) (g) --
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
--
gamma-Linolenic Acid (GLA) (g) --
--
c-c-n6-Eicosadienoic Acid (g) --
--
DHG-linolenic acid (DGLA) (g) --
--
Arachidonic acid (AA) (g) --
--
Saturated Fats  
Butyric (4:0) (g) 0
--
Caproic (6:0) (g) 0
--
Caprylic Acid (8:0) (g) 0
0
Capric Acid (10:0) (g) 0
0
Lauric Acid (12:0) (g) 0.001
1.34
Tridecanoic Acid (13:0) (g) --
--
Myristic Acid (14:0) (g) 0.001
2.01
Pentadecanoic Acid (15:0) (g) --
--
Palmitic Acid (16:0) (g) 0.025
0.044
Margaric Acid (17:0) (g) --
--
Stearic Acid (18:0) (g) 0.001
0.002
Arachidic Acid (20:0) (g) --
--
Behenic Acid (22:0) (g) --
--
Lignoceric Acid (24:0) (g) --
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) --
--
Pentadecenoic Acid (15:1) (g) --
--
Palmitoleic Acid (16:1) (g) 0
0.67
cis-Palmitoleic Acid (16:1 cis) (g) --
--
Heptadecenoic Acid (17:1) (g) --
--
Oleic Acid (18:1) (g) 0.017
0.028
c-Oleic Acid (18:1 cis) (g) --
--
c-Vaccenic acid (g) --
--
Gadoleic Acid (20:1) (g) 0
--
Docosenoic Acid (22:1) (g) 0
--
c-Docosenoic Acid (22:1 c) (g) --
--
c-Tetracosenoic Acid (24:1 c) (g) --
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.047
0.079
Conjugated Linoleic Acid (CLAs) (g) --
--
Octadecadienoic Acid (mixed) (g) --
--
Octadecatrienoic (undiff) (g) 0.06
0.103
Octadecatrienoic Acid (mixed) (g) --
--
Parinaric Acid (18:4) (g) 0
--
Eicosatrienoic Acid (20:3) (g) --
--
Eicosatetraenoic Acid 20:4 (g) 0
0.67
Heneicosapentaenoic Acid 21:5 (g) --
--
22:4 (g) --
--
Trans Fats  
t-Polyenoic Fats (g) --
--
t-Monoenoic Fats (g) --
--
t-Palmitoleic Acid (16:1 t) (g) --
--
t-Oleic Acid (18:1 t) (g) --
--
t-Docosenoic Acid (22:1 t) (g) --
--
t-Octadecadienoic Acid (18:2 t) (g) --
--
t-t-Octadecadienoic Acid (g) --
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
Stigmasterol (g) --
--
Campesterol (g) --
--
Beta-sitosterol (g) --
--
Amino Acids
Food # 1 2
Weight (g) 16 67
Essential  
Histidine (mg)
(%RDI)		 28
(4%)		 39530
(5647%)
Isoleucine (mg)
(%RDI)		 28
(2%)		 113
(8%)
Leucine (mg)
(%RDI)		 33
(1%)		 131
(5%)
Lysine (mg)
(%RDI)		 28
(1%)		 113
(5%)
Methionine (mg)
(%RDI)		 5
(1%)		 18090
(2485%)
Phenylalanine (mg)
(%RDI)		 24
(3%)		 96
(11%)
Threonine (mg)
(%RDI)		 21
(2%)		 84
(8%)
Tryptophan (mg)
(%RDI)		 6
(2%)		 22780
(8136%)
Valine (mg)
(%RDI)		 25
(1%)		 103
(6%)
Conditional  
Arginine (mg) 26
105
Cystine (mg)
(%RDI)		 6
(2%)		 24790
(8638%)
Glycine (mg) 23
90
Proline (mg) 28
111
Tyrosine (mg)
(%RDI)		 16
(2%)		 66330
(7581%)
Non-Essential  
Alanine (mg) 24
94
Aspartic acid (mg) 42
168
Betaine (mg) 0.05
--
Glutamic acid (mg) 53
213
Hydroxyproline (mg) --
--
Serine (mg) 20
79
Data Source
Raw Kale
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Scotch Kale
USDA Food Data Central Standard Release (Common)Omega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.