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Arrowhead, cooked
Arrowhead, cooked3
VS
Kale, raw Leader
Kale, raw4

Kale, raw leads 4–3 · 7 categories decided

Each value is per 100 g edible portion.

The verdict

Kale, raw comes out ahead, winning 4 of 7 nutrient match-ups.

Pick Arrowhead, cooked for more protein, more potassium and more magnesium.

Pick Kale, raw for less sodium, more calcium, more iron and more vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    78 kcal
    35 kcal
  • Proteinmore is better
    WIN4.49 g
    2.92 g
  • Carbohydrate
    16.14 g
    4.42 g
  • Fibermore is better
    —
    4.1 g
  • Total sugarsless is better
    —
    0.99 g
  • Total fat
    0.1 g
    1.49 g
  • Saturated fatless is better
    —
    0.18 g
  • Sodiumless is better
    254 mg
    53 mgWIN
  • Potassiummore is better
    WIN881 mg
    348 mg
  • Calciummore is better
    7 mg
    254 mgWIN
  • Ironmore is better
    1.21 mg
    1.6 mgWIN
  • Magnesiummore is better
    WIN49 mg
    33 mg
  • Vitamin Cmore is better
    0.3 mg
    93.4 mgWIN
  • Vitamin Dmore is better
    —
    —

Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.