Nutrition Comparison Tool
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Raw Kale
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Cooked Kale (Boiled, Drained)
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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
  • Cooked Kale (Boiled, Drained) 1 cup, chopped (x1) 2% DV 47 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 0% DV 0.24g
  • Cooked Kale (Boiled, Drained) 1 cup, chopped (x1) 2% DV 1.6g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 0% DV 0.71g
  • Cooked Kale (Boiled, Drained) 1 cup, chopped (x1) 3% DV 6.9g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 1% DV 0.47g
  • Cooked Kale (Boiled, Drained) 1 cup, chopped (x1) 8% DV 3.8g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 0% DV 0mg
  • Cooked Kale (Boiled, Drained) 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
  • Cooked Kale (Boiled, Drained) 1 cup, chopped (x1) 1% DV 0.23g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 2% DV 0.66g
  • Cooked Kale (Boiled, Drained) 1 cup, chopped (x1) 19% DV 5.2g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 0% DV 0.16g
  • Cooked Kale (Boiled, Drained) 1 cup, chopped (x1) 3% DV 1.6g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 1% DV 0.26mg
  • Cooked Kale (Boiled, Drained) 1 cup, chopped (x1) 6% DV 1.1mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 3% DV 40.6mg
  • Cooked Kale (Boiled, Drained) 1 cup, chopped (x1) 15% DV 195mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 1% DV 55.7mg
  • Cooked Kale (Boiled, Drained) 1 cup, chopped (x1) 4% DV 187.2mg
Comparison Table

Table Legend

  1. Raw Kale
  2. Cooked Kale (Boiled, Drained)
155 nutrients
-- = missing data
Macronutrients
Food # 1 2
Weight (g) 16 130
Calories
(%DV)		 6
(0%)		 47
(2%)
Fat (g)
(%DV)		 0.24
(0%)		 1.6
(2%)
Protein (g)
(%DV)		 0.47
(1%)		 3.8
(8%)
Carbohydrate (g)
(%DV)		 0.71
(0%)		 6.9
(3%)
Sugars (g)
(%DV)		 0.16
(0%)		 1.6
(3%)
Fiber (g)
(%DV)		 0.66
(2%)		 5.2
(19%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.03
(0%)		 0.23
(1%)
Net-Carbs (g) 0.05
1.7
Trans Fatty Acids (g) 0
0
  Minerals
Food # 1 2
Weight (g) 16 130
Calcium (mg)
(%DV)		 40.6
(3%)		 195
(15%)
Iron, Fe (mg)
(%DV)		 0.26
(1%)		 1.1
(6%)
Potassium, K (mg)
(%DV)		 55.7
(1%)		 187.2
(4%)
Magnesium (mg)
(%DV)		 5.3
(1%)		 32.5
(8%)
Phosphorus, P (mg)
(%DV)		 8.8
(1%)		 54.6
(4%)
Sodium (mg)
(%DV)		 8.5
(0%)		 20.8
(1%)
Zinc, Zn (mg)
(%DV)		 0.06
(1%)		 0.35
(3%)
Copper, Cu (mg)
(%DV)		 0.01
(1%)		 0.09
(10%)
Manganese (mg)
(%DV)		 0.15
(6%)		 0.7
(31%)
Selenium, Se (mcg)
(%DV)		 0.14
(0%)		 1.2
(2%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
Iodine, I (mcg) --
--
Chlorine (mg) --
--
Chromium (mcg) --
--
  Vitamins
Food # 1 2
Weight (g) 16 130
Vitamin A, RAE (mcg)
(%DV)		 38.6
(4%)		 189.8
(21%)
Vitamin C (mg)
(%DV)		 14.9
(17%)		 23.1
(26%)
Thiamin (B1) (mg)
(%DV)		 0.02
(2%)		 0.08
(7%)
Riboflavin (B2) (mg)
(%DV)		 0.06
(4%)		 0.18
(14%)
Niacin (B3) (mg)
(%DV)		 0.19
(1%)		 0.59
(4%)
Vitamin B5 (PA) (mg)
(%DV)		 0.06
(1%)		 0.22
(4%)
Vitamin B6 (mg)
(%DV)		 0.02
(1%)		 0.08
(5%)
Biotin (mcg) --
--
Folate (B9) (mcg)
(%DV)		 9.9
(2%)		 84.5
(21%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 9.9
(2%)		 84.5
(21%)
Folate DFE (mcg)
(%)		 9.9
(2%)		 84.5
(21%)
Choline (mg)
(%DV)		 0.08
(0%)		 0.52
(0%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
Carotene, beta (mcg)
(%RDA)		 459.7
(4%)		 2250.3
(21%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 13
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 4.3
(0%)		 33.8
(0%)
Vitamin A, IU (IU) 769.9 3789.5
Lycopene (mcg) 0
0
Lut + Zeaxanthin (mcg) 1001.8
6477.9
Vitamin E (mg)
(%DV)		 0.11
(1%)		 2.1
(14%)
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%)		 544.1
(453%)
Vitamin K1 (mcg) 0
0
Menaquinone-4 (K2) (mcg) 0
0
  Other
Food # 1 2
Weight (g) 16 130
Water (g) 14.3
116.8
Ash (g) 0.25
0.95
Alcohol (g) 0
0
Caffeine (mg) 0
0
Theobromine (mg) 0
0
PRAL score -1.29
-3.45
  Carbohydrates
Food # 1 2
Weight (g) 16 130
Soluble Fiber (g) --
--
Insoluble Fiber (g) --
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)
Sucrose (g) 0.03
0.33
Glucose (Dextrose) (g) 0.06
0.7
Fructose (g) 0.07
0.55
Lactose (g) 0
0
Maltose (g) 0
0
Galactose (g) 0
0
Starch (g) --
--
Carbohydrate, other (g) --
--
Total sugar alcohols (g) --
--
  Fats
Food # 1 2
Weight (g) 16 130
Monounsaturated Fats (g) 0.017
0.133
Polyunsaturated Fats (g) 0.108
0.858
Omega 3s (g)
(%AI)		 0.06
(4%)		 0.482
(30%)
Omega 6s (g)
(%AI)		 0.047
(0%)		 0.372
(2%)
Omega 3 to Omega 6 Ratio 1.3
1.3
Omega 6 to Omega 3 Ratio 0.77
0.77
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0
0
Docosapentaenoic Acid (DPA) (g) 0
0
Docosahexaenoic Acid (DHA) (g) 0
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
0
Caproic (6:0) (g) 0
0
Caprylic Acid (8:0) (g) 0
0
Capric Acid (10:0) (g) 0
0
Lauric Acid (12:0) (g) 0.001
0.008
Tridecanoic Acid (13:0) (g) --
--
Myristic Acid (14:0) (g) 0.001
0.008
Pentadecanoic Acid (15:0) (g) --
--
Palmitic Acid (16:0) (g) 0.025
0.203
Margaric Acid (17:0) (g) --
--
Stearic Acid (18:0) (g) 0.001
0.008
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
cis-Palmitoleic Acid (16:1 cis) (g) --
--
Heptadecenoic Acid (17:1) (g) --
--
Oleic Acid (18:1) (g) 0.017
0.133
c-Oleic Acid (18:1 cis) (g) --
--
c-Vaccenic acid (g) --
--
Gadoleic Acid (20:1) (g) 0
0
Docosenoic Acid (22:1) (g) 0
0
c-Docosenoic Acid (22:1 c) (g) --
--
c-Tetracosenoic Acid (24:1 c) (g) --
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.047
0.372
Conjugated Linoleic Acid (CLAs) (g) --
--
Octadecadienoic Acid (mixed) (g) --
--
Octadecatrienoic (undiff) (g) 0.06
0.482
Octadecatrienoic Acid (mixed) (g) --
--
Parinaric Acid (18:4) (g) 0
0
Eicosatrienoic Acid (20:3) (g) --
--
Eicosatetraenoic Acid 20:4 (g) 0
0.004
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) 16 130
Essential  
Histidine (mg)
(%RDI)		 28
(4%)		 224
(32%)
Isoleucine (mg)
(%RDI)		 28
(2%)		 229
(16%)
Leucine (mg)
(%RDI)		 33
(1%)		 267
(10%)
Lysine (mg)
(%RDI)		 28
(1%)		 229
(11%)
Methionine (mg)
(%RDI)		 5
(1%)		 38
(5%)
Phenylalanine (mg)
(%RDI)		 24
(3%)		 195
(22%)
Threonine (mg)
(%RDI)		 21
(2%)		 170
(16%)
Tryptophan (mg)
(%RDI)		 6
(2%)		 46
(16%)
Valine (mg)
(%RDI)		 25
(1%)		 208
(11%)
Conditional  
Arginine (mg) 26
212
Cystine (mg)
(%RDI)		 6
(2%)		 51
(18%)
Glycine (mg) 23
183
Proline (mg) 28
226
Tyrosine (mg)
(%RDI)		 16
(2%)		 135
(15%)
Non-Essential  
Alanine (mg) 24
192
Aspartic acid (mg) 42
342
Betaine (mg) 0.05
0.39
Glutamic acid (mg) 53
432
Hydroxyproline (mg) --
--
Serine (mg) 20
161
Data Source
Raw Kale
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Cooked Kale (Boiled, Drained)
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.