Side-by-Side Comparison
Vegetables & Leafy Greens
Curly Kale (Raw Brassica Greens) vs. Yellow Onion (Raw Allium Bulb)
Comparing 2 standards across 17 specifications. 17 key differences identified.
Comparing:
Curly Kale (Raw Brassica Greens)
Yellow Onion (Raw Allium Bulb)
Per 100g raw curly kale, it provides 35 kcal, 2.92g protein, 4.42g carbohydrates (4.1g fiber / 0.32g net carbs), 1.49g fat (rich in ALA omega-3), 390µg Vitamin K1 (325% DV), 93.4mg Vitamin C (104% DV), 254mg bioavailable calcium, and <20mg oxalic acid.
Per 100g raw yellow onion, it provides 40 kcal, 1.10g protein, 9.34g carbohydrates (1.7g fiber / 4.24g sugars / 7.64g net carbs), 0.10g fat, 146mg potassium, 7.4mg Vitamin C, and 300mg/kg quercetin flavonoids with a Glycemic Index of 15.
Specification Comparison Table
17 Parameters| Parameter / Spec | ||
|---|---|---|
|
Energy / Calories
|
35 kcal (146 kJ) kcal | 40 kcal (167 kJ) kcal |
|
Protein
|
2.92 g g | 1.10 g g |
|
Carbohydrates
|
4.42 g (Net Carbs: 0.32 g / Ultra-keto) g | 9.34 g (Net Carbs: 7.64 g) g |
|
Dietary Fiber
|
4.10 g (93% of total carbs) g | 1.70 g (Rich in prebiotic fructooligosaccharides / FOS) g |
|
Net Carbohydrates
|
0.32 g g | 7.64 g g |
|
Total Sugars
|
0.99 g g | 4.24 g (1.97g glucose, 1.29g fructose, 0.98g sucrose) g |
|
Total Fat
|
1.49 g (Rich in alpha-linolenic ALA omega-3) g | 0.10 g g |
|
Vitamin C
|
93.4 mg (104% DV / Outranks raw oranges) mg | 7.4 mg (8% DV) mg |
|
Folate (B9)
|
62 µg (16% DV) µg | 19 µg µg |
|
Potassium
|
348 mg (7% DV) mg | 146 mg mg |
|
Water Content
|
89.6 % % | 89.1 % % |
|
Vitamin K1
|
390 µg (325% DV) µg | — |
|
Vitamin A (Beta-Carotene)
|
241 µg RAE (27% DV) µg RAE | — |
|
Iron (Non-Heme)
|
1.60 mg (9% DV) mg | — |
|
Calcium
|
254 mg (25% DV / Highly bioavailable >30%) mg | — |
|
Oxalic Acid (Oxalates)
|
<20 mg / 100g (Virtually oxalate-free) mg | — |
|
Quercetin Flavonoids
|
— | ~280 – 350 mg / kg (Concentrated in outer flesh) mg/kg |
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