Compare Kale Nutrition Facts: The Ultimate Superfood Guide vs Buckwheat: Nutrition Facts, Benefits, and Healthy Uses

Kale Nutrition Facts: The Ultimate Superfood Guide

Vegetables

Buckwheat: Nutrition Facts, Benefits, and Healthy Uses

Grains

Nutrient

Food A

Food B

Protein

3.5 G

✓13.2 G

Total Fat

0.9 G

✓3.4 G

Carbs

9.7 G

✓71.5 G

Calories

53 KCAL

✓343 KCAL

Total Sugars

0 G

Fiber

1.8 G

✓10 G

Calcium

✓133 MG

18 MG

Iron

1.6 MG

✓2.2 MG

Magnesium

35 MG

✓231 MG

Phosphorus

53 MG

✓347 MG

Potassium

447 MG

✓460 MG

Sodium

✓44 MG

1 MG

Copper, Cu

0.3 MG

✓1.1 MG

Manganese, Mn

1 MG

✓1.3 MG

Vitamin A, IU

✓15500 IU

0 IU

Carotene, beta

✓9230 UG

0 UG

Lutein + zeaxanthin

✓39600 UG

0 UG

Vitamin C

✓122 MG

0 MG

Thiamin

0 MG

✓0.1 MG

Riboflavin

0.1 MG

✓0.4 MG

Niacin

1.1 MG

✓7 MG

Vitamin B6

✓0.3 MG

0.2 MG

Folate

28 UG

✓30 UG

Vitamin K

✓828 UG

0 UG

Cholesterol

0 MG

Fatty acids, total trans

0 G

Saturated Fat

0 G

✓0.7 G

Folic acid

0 UG

SFA 4:0

0 G

SFA 6:0

0 G

PUFA 20:4

0 G

PUFA 18:4

0 G

MUFA 20:1

0 G

PUFA 22:6 n-3 (DHA)

0 G

PUFA 20:5 n-3 (EPA)

0 G

PUFA 22:5 n-3 (DPA)

0 G

Vitamin D (D2 + D3), International Units

0 IU

Alcohol, ethyl

0 G

Folate, DFE

0 UG

✓30 UG

Retinol

0 UG

Vitamin A

0 UG

Vitamin B-12, added

0 UG

Water

0 G

✓9.8 G

Zinc

0 MG

✓2.4 MG

Isoleucine

0 G

✓0.5 G

Leucine

0 G

✓0.8 G

Lysine

0 G

✓0.7 G

Cystine

0 G

✓0.2 G

Valine

0 G

✓0.7 G

Arginine

0 G

✓1 G

Histidine

0 G

✓0.3 G

Aspartic acid

0 G

✓1.1 G

Serine

0 G

✓0.7 G

Pantothenic acid

0 MG

✓1.2 MG

MUFA 22:1

0 G

✓0 G

Monounsaturated Fat

0 G

✓1 G

SFA 10:0

0 G

✓0 G

SFA 16:0

0 G

✓0.5 G

SFA 18:0

0 G

✓0 G

MUFA 18:1

0 G

✓1 G

PUFA 18:2

0 G

✓1 G

PUFA 18:3

0 G

✓0.1 G

Polyunsaturated Fat

0 G

✓1 G

Ash

0 G

✓2.1 G

SFA 8:0

0 G

✓0 G

SFA 12:0

0 G

✓0 G

SFA 14:0

0 G

✓0 G

MUFA 16:1

0 G

✓0 G

Vitamin B12

0 UG

Folate, food

0 UG

✓30 UG

Tryptophan

0 G

✓0.2 G

Threonine

0 G

✓0.5 G

Methionine

0 G

✓0.2 G

Phenylalanine

0 G

✓0.5 G

Tyrosine

0 G

✓0.2 G

Alanine

0 G

✓0.7 G

Glutamic acid

0 G

✓2.1 G

Glycine

0 G

✓1 G

Proline

0 G

✓0.5 G

Vitamin D (D2 + D3)

0 UG

Selenium, Se

0 UG

✓8.3 UG

Visual Comparison

Protein3.5 G vs 13.2 G

Kale Nutrition Facts: The Ultimate Superfood GuideBuckwheat: Nutrition Facts, Benefits, and Healthy Uses

Calories53 vs 343

Kale Nutrition Facts: The Ultimate Superfood GuideBuckwheat: Nutrition Facts, Benefits, and Healthy Uses

Total Fat0.9 vs 3.4

Kale Nutrition Facts: The Ultimate Superfood GuideBuckwheat: Nutrition Facts, Benefits, and Healthy Uses

Calcium133 vs 18

Kale Nutrition Facts: The Ultimate Superfood GuideBuckwheat: Nutrition Facts, Benefits, and Healthy Uses

Comparison Verdict

If your goal is weight management and maximizing micronutrient density, kale is the superior choice due to its incredibly low calorie count and high fiber content. However, if you are looking to fuel intense workouts or build muscle, buckwheat is the better option because it provides a significant boost of plant-based protein and complex carbohydrates for sustained energy.