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Arrowhead, cooked
Arrowhead, cooked1
VS
Kale, raw Leader
Kale, raw6

Kale, raw leads 6–1 · 7 categories decided

Both foods compared at 100 kcal.

The verdict

Kale, raw comes out ahead, winning 6 of 7 nutrient match-ups.

Pick Arrowhead, cooked for more potassium.

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

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    100 kcal
    100 kcal
  • Proteinmore is better
    5.76 g
    8.34 gWIN
  • Carbohydrate
    20.69 g
    12.63 g
  • Fibermore is better
    —
    11.71 g
  • Total sugarsless is better
    —
    2.83 g
  • Total fat
    0.13 g
    4.26 g
  • Saturated fatless is better
    —
    0.51 g
  • Sodiumless is better
    325.64 mg
    151.43 mgWIN
  • Potassiummore is better
    WIN1129.49 mg
    994.29 mg
  • Calciummore is better
    8.97 mg
    725.71 mgWIN
  • Ironmore is better
    1.55 mg
    4.57 mgWIN
  • Magnesiummore is better
    62.82 mg
    94.29 mgWIN
  • Vitamin Cmore is better
    0.38 mg
    266.86 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.

Arrowhead, cooked vs Kale, raw · Foodatron