Dock, raw vs Kale, raw
Side by side, per 100 g, from the same USDA reference data.
Kale, raw has more — 35 calories per 100 g against 22 for dock, raw, a difference of 13 kcal (59% more). On protein it is Dock, raw 2.0 g versus kale, raw 2.9 g per 100 g.
Nutrient by nutrient, per 100 g
| Per 100 g | Dock, raw | Kale, raw | Difference |
|---|---|---|---|
| Calories | 22 kcal | 35 kcal | 13 kcal |
| Protein | 2.0 g | 2.9 g | 0.9 g |
| Total fat | 0.7 g | 1.5 g | 0.8 g |
| Saturated fat | — g | 0.2 g | — |
| Carbohydrate | 3.2 g | 4.4 g | 1.2 g |
| Fibre | 2.9 g | 4.1 g | 1.2 g |
| Sugars | — g | 1.0 g | — |
| Sodium | 4.0 mg | 53.0 mg | 49.0 mg |
| Potassium | 390.0 mg | 348.0 mg | 42.0 mg |
| Calcium | 44.0 mg | 254.0 mg | 210.0 mg |
| Iron | 2.4 mg | 1.6 mg | 0.8 mg |
| Vitamin C | 48.0 mg | 93.4 mg | 45.4 mg |
| Vitamin A | 200.0 µg | 241.0 µg | 41.0 µg |
| Cholesterol | 0.0 mg | 0.0 mg | equal |
| Water | 93.0 g | 89.6 g | 3.4 g |
Highlighted cells are the higher of the two. "Higher" is not automatically "better" — it depends entirely on what you are trying to do.
Source: USDA FoodData Central, SR Legacy. General information only — not medical or nutrition advice. Values are averages for a food type and vary by brand, ripeness and preparation.