Vegan Food with Nutrition Similar to Kale


image of kale

Similar to Kale

A common and nutrient dense vegetable, kale is an excellent source of dietary fiber, Vitamin C, Vitamin A, calcium and potassium. One cup of kale contains about 7 calories.

Many foods are similar nutritionally to kale, including watercress, chives, scallion and collard greens. Other similar foods include pine nut.

We compared the key nutrients in kale (dietary fiber, Vitamin C, Vitamin A, calcium and potassium) to nutrients in hundreds of other foods with data from USDA.[1]

Summary of the most similar foods by category:
plants and vegetables: Watercress, Chives, Scallion, Collard Greens, Cilantro, Parsley, Spinach, Fennel, Basil, Arugula, Brussels Sprouts, Sage, Cabbage, Endive, Butterhead Lettuce, Leeks, Marjoram, Oregano, Black Pepper
nuts, grains and legumes: Pine Nut
The details of the top vegan 20 foods most nutritionally similar to kale are below.

plants and vegetables

There are quite a few plants and vegetables that offer similar nutritional benefits to kale. Watercress, chives, scallion, collard greens and cilantro are all high in dietary fiber, Vitamin C, Vitamin A, calcium and or potassium.

Watercress

image of watercress

Similarity: > 99%

Watercress are high in many of the same nutrients as kale, including Vitamin C, Vitamin A, calcium and potassium.

For 100 grams of kale and watercress:


Kale
(5 cups)
Watercress
(3 cups)
4.1
dietary fiber (G)
0.5
93
Vitamin C (MG)
43
241
Vitamin A (UG)
160
254
calcium (MG)
120
348
potassium (MG)
330
View More
0.996 | 0.996 | 2.93 Complete Comparison:
Watercress vs. Kale


Chives

image of chives

Similarity: > 99%

Chives are high in many of the same nutrients as kale, including dietary fiber, Vitamin C, Vitamin A, calcium and potassium. Also, chives contains more iron and folate than kale.

For 100 grams of kale and chives:


Kale
(5 cups)
Chives
(33 tbsps)
4.1
dietary fiber (G)
2.5
93
Vitamin C (MG)
58
241
Vitamin A (UG)
218
254
calcium (MG)
92
348
potassium (MG)
296
View More
0.995 | 0.995 | 3.79 Complete Comparison:
Chives vs. Kale


Scallion

image of scallion

Similarity: > 95%

Scallion is high in many of the same nutrients as kale, including dietary fiber, Vitamin C, calcium and potassium.

For 100 grams of kale and scallion:


Kale
(5 cups)
Scallion
(1 cup)
4.1
dietary fiber (G)
2.6
93
Vitamin C (MG)
19
241
Vitamin A (UG)
50
254
calcium (MG)
72
348
potassium (MG)
276
View More
0.983 | 0.983 | 2.47 Complete Comparison:
Scallion vs. Kale


Collard Greens

image of collard greens

Similarity: > 95%

Collard greens are high in many of the same nutrients as kale, including dietary fiber, Vitamin C, Vitamin A, calcium and potassium. Also, collard greens contains more Vitamin E and folate than kale.

For 100 grams of kale and collard greens:


Kale
(5 cups)
Collard Greens
(2.75 cups)
4.1
dietary fiber (G)
4
93
Vitamin C (MG)
35
241
Vitamin A (UG)
251
254
calcium (MG)
232
348
potassium (MG)
213
View More
0.982 | 0.982 | 3.86 Complete Comparison:
Collard Greens vs. Kale


Cilantro

image of cilantro

Similarity: > 95%

Cilantro is high in many of the same nutrients as kale, including dietary fiber, Vitamin C, Vitamin A, calcium and potassium. Also, cilantro contains more Vitamin E and folate than kale.

For 100 grams of kale and cilantro:


Kale
(5 cups)
Cilantro
(6 cups)
4.1
dietary fiber (G)
2.8
93
Vitamin C (MG)
27
241
Vitamin A (UG)
337
254
calcium (MG)
67
348
potassium (MG)
521
View More
0.981 | 0.981 | 3.73 Complete Comparison:
Cilantro vs. Kale


Parsley

image of parsley

Similarity: > 95%

Parsley is high in many of the same nutrients as kale, including dietary fiber, Vitamin C, Vitamin A, calcium and potassium. Also, parsley contains more iron and folate than kale.

For 100 grams of kale and parsley:


Kale
(5 cups)
Parsley
(1.75 cup)
4.1
dietary fiber (G)
3.3
93
Vitamin C (MG)
133
241
Vitamin A (UG)
421
254
calcium (MG)
138
348
potassium (MG)
554
View More
0.979 | 0.979 | 4.88 Complete Comparison:
Parsley vs. Kale


Spinach

image of spinach

Similarity: > 95%

Spinach is high in many of the same nutrients as kale, including dietary fiber, Vitamin C, Vitamin A, calcium and potassium. Also, spinach contains more iron and folate than kale.

For 100 grams of kale and spinach:


Kale
(5 cups)
Spinach
(3.5 cups)
4.1
dietary fiber (G)
2.2
93
Vitamin C (MG)
28
241
Vitamin A (UG)
469
254
calcium (MG)
99
348
potassium (MG)
558
View More
0.974 | 0.974 | 4.7 Complete Comparison:
Spinach vs. Kale


Fennel

image of fennel

Similarity: > 95%

Fennel is also high in dietary fiber, calcium and potassium.

For 100 grams of kale and fennel:


Kale
(5 cups)
Fennel
(1.25 cup)
4.1
dietary fiber (G)
3.1
93
Vitamin C (MG)
12
241
Vitamin A (UG)
48
254
calcium (MG)
49
348
potassium (MG)
414
View More
0.974 | 0.974 | 1.94 Complete Comparison:
Fennel vs. Kale


Basil

image of basil

Similarity: > 95%

Basil is high in many of the same nutrients as kale, including Vitamin C, Vitamin A, calcium and potassium. Also, basil contains more iron than kale.

For 100 grams of kale and basil:


Kale
(5 cups)
Basil
(200 leaves)
4.1
dietary fiber (G)
1.6
93
Vitamin C (MG)
18
241
Vitamin A (UG)
264
254
calcium (MG)
177
348
potassium (MG)
295
View More
0.973 | 0.973 | 3.84 Complete Comparison:
Basil vs. Kale


Arugula

image of arugula

Similarity: > 95%

Arugula is high in many of the same nutrients as kale, including Vitamin C, Vitamin A, calcium and potassium. Also, arugula contains more folate than kale.

For 100 grams of kale and arugula:


Kale
(5 cups)
Arugula
(50 leaves)
4.1
dietary fiber (G)
1.6
93
Vitamin C (MG)
15
241
Vitamin A (UG)
119
254
calcium (MG)
160
348
potassium (MG)
369
View More
0.973 | 0.973 | 2.95 Complete Comparison:
Arugula vs. Kale


Brussels Sprouts

image of brussels sprouts

Similarity: > 95%

Brussels sprouts are high in many of the same nutrients as kale, including dietary fiber, Vitamin C, calcium and potassium. Also, brussels sprouts contains more Vitamin B6 than kale.

For 100 grams of kale and brussels sprouts:


Kale
(5 cups)
Brussels Sprouts
(1.25 cup)
4.1
dietary fiber (G)
3.8
93
Vitamin C (MG)
85
241
Vitamin A (UG)
38
254
calcium (MG)
42
348
potassium (MG)
389
View More
0.967 | 0.967 | 3.77 Complete Comparison:
Brussels Sprouts vs. Kale


Sage

image of sage

Similarity: > 95%

More nutritionally dense than kale, sage is high in many of the same nutrients as kale, including dietary fiber, Vitamin C, Vitamin A, calcium and potassium. Also, sage contains more protein, Vitamin E and iron than kale.

For 100 grams of kale and sage:


Kale
(5 cups)
Sage
(143 tsps)
4.1
dietary fiber (G)
40
93
Vitamin C (MG)
32
241
Vitamin A (UG)
295
254
calcium (MG)
1652
348
potassium (MG)
1070
View More
0.964 | 0.964 | 12.5 Complete Comparison:
Sage vs. Kale


Cabbage

image of cabbage

Similarity: > 95%

Cabbage is also high in dietary fiber and Vitamin C.

For 100 grams of kale and cabbage:


Kale
(5 cups)
Cabbage
(about 1 cup)
4.1
dietary fiber (G)
2.5
93
Vitamin C (MG)
37
241
Vitamin A (UG)
5
254
calcium (MG)
40
348
potassium (MG)
170
View More
0.964 | 0.964 | 2.53 Complete Comparison:
Cabbage vs. Kale


Endive

image of endive

Similarity: > 95%

Endive is high in many of the same nutrients as kale, including dietary fiber, Vitamin A, calcium and potassium. Also, endive contains more pantothenic acid and folate than kale.

For 100 grams of kale and endive:


Kale
(5 cups)
Endive
(2 cups)
4.1
dietary fiber (G)
3.1
93
Vitamin C (MG)
6.5
241
Vitamin A (UG)
108
254
calcium (MG)
52
348
potassium (MG)
314
View More
0.963 | 0.963 | 2.82 Complete Comparison:
Endive vs. Kale


Butterhead Lettuce

image of butterhead lettuce

Similarity: > 95%

Butterhead lettuce is also high in Vitamin A and potassium.

For 100 grams of kale and butterhead lettuce:


Kale
(5 cups)
Butterhead Lettuce
(1.75 cup)
4.1
dietary fiber (G)
1.1
93
Vitamin C (MG)
3.7
241
Vitamin A (UG)
166
254
calcium (MG)
35
348
potassium (MG)
238
View More
0.956 | 0.956 | 2.23 Complete Comparison:
Butterhead Lettuce vs. Kale


Leeks

image of leeks

Similarity: > 95%

Leeks are also high in calcium and contains some of the same nutrients. Also, leeks contains more iron and Vitamin B6 than kale.

For 100 grams of kale and leeks:


Kale
(5 cups)
Leeks
(about 1 cup)
4.1
dietary fiber (G)
1.8
93
Vitamin C (MG)
12
241
Vitamin A (UG)
83
254
calcium (MG)
59
348
potassium (MG)
180
View More
0.956 | 0.956 | 2.23 Complete Comparison:
Leeks vs. Kale


Marjoram

image of marjoram

Similarity: > 95%

More nutritionally dense than kale, marjoram is high in many of the same nutrients as kale, including dietary fiber, Vitamin C, Vitamin A, calcium and potassium. Moreover, marjoram contains more protein, iron, thiamin and niacin than kale.

For 100 grams of kale and marjoram:


Kale
(5 cups)
Marjoram
(167 tsps)
4.1
dietary fiber (G)
40
93
Vitamin C (MG)
51
241
Vitamin A (UG)
403
254
calcium (MG)
1990
348
potassium (MG)
1522
View More
0.956 | 0.956 | 12.19 Complete Comparison:
Marjoram vs. Kale


Oregano

image of oregano

Similarity: > 95%

More nutritionally dense than kale, oregano is also high in dietary fiber, calcium and potassium. Also, oregano contains more protein, Vitamin E and iron than kale.

For 100 grams of kale and oregano:


Kale
(5 cups)
Oregano
(100 tsps)
4.1
dietary fiber (G)
43
93
Vitamin C (MG)
2.3
241
Vitamin A (UG)
85
254
calcium (MG)
1597
348
potassium (MG)
1260
View More
0.946 | 0.946 | 11.41 Complete Comparison:
Oregano vs. Kale


Black Pepper

image of black pepper

Similarity: > 90%

Black pepper is also high in dietary fiber, calcium and potassium. Also, black pepper contains more protein, iron and pantothenic acid than kale.

For 100 grams of kale and black pepper:


Kale
(5 cups)
Black Pepper
(43 tsps)
4.1
dietary fiber (G)
25
93
Vitamin C (MG)
0
241
Vitamin A (UG)
27
254
calcium (MG)
443
348
potassium (MG)
1329
View More
0.912 | 0.912 | 8.21 Complete Comparison:
Black Pepper vs. Kale


nuts, grains and legumes


Pine Nut

image of pine nut

Similarity: 87%

Pine nut is also high in dietary fiber and potassium. Also, pine nut contains more protein, Vitamin E and iron than kale.

For 100 grams of kale and pine nut:


Kale
(5 cups)
Pine Nut
(3/4 cup)
4.1
dietary fiber (G)
3.7
93
Vitamin C (MG)
0.8
241
Vitamin A (UG)
1
254
calcium (MG)
16
348
potassium (MG)
597
View More
0.871 | 0.871 | 8.15 Complete Comparison:
Pine Nut vs. Kale



Other Nutritional Substitutes

Food item missing