Discover which food has more nutrients per 100 calories - Kale or Boiled Kale?
Lets compare vitamin content per 100 calories of Kale vs Boiled Kale:
100 calories of Kale have 1.7 times more Vitamin A, 1.8 times more Vitamin B1, 2.5 times more Vitamin B2, 2.7 times more Vitamin B3, 2.2 times more Vitamin B5, 2.4 times more Vitamin B6 and 5.4 times more Vitamin C than Boiled Kale.
While 100 kcal of Boiled and Drained Kale contain 2.4 times more Vitamin E than Raw Kale.
Both Kale and Boiled Kale provide similar amounts of Vitamin B9 and Vitamin K per 100 calories.
Both Raw Kale as well as Boiled and Drained Kale have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.
Comparing minerals per 100 calories for Kale vs Boiled Kale:
100 calories of Kale have 1.7 times more Calcium, 2 times more Iron, 1.4 times more Magnesium, 1.7 times more Manganese, 1.3 times more Phosphorus, 2.5 times more Potassium, 3.4 times more Sodium and 1.5 times more Zinc than Boiled Kale.
Both Kale and Boiled Kale contain similar levels of Copper, Selenium and Water per 100 calories.
Comparison of macro-nutrients per 100 calories:
100 calories of Kale have 1.3 times more Fat than Boiled Kale.
Both Kale and Boiled Kale offer comparable quantities of Energy, Omega 3, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 100 calories.