Kale, raw vs Beets, raw
Side by side, per 100 g, from the same USDA reference data.
Beets, raw has more — 43 calories per 100 g against 35 for kale, raw, a difference of 8 kcal (23% more). On protein it is Kale, raw 2.9 g versus beets, raw 1.6 g per 100 g.
Nutrient by nutrient, per 100 g
| Per 100 g | Kale, raw | Beets, raw | Difference |
|---|---|---|---|
| Calories | 35 kcal | 43 kcal | 8 kcal |
| Protein | 2.9 g | 1.6 g | 1.3 g |
| Total fat | 1.5 g | 0.2 g | 1.3 g |
| Saturated fat | 0.2 g | 0.0 g | 0.2 g |
| Carbohydrate | 4.4 g | 9.6 g | 5.1 g |
| Fibre | 4.1 g | 2.8 g | 1.3 g |
| Sugars | 1.0 g | 6.8 g | 5.8 g |
| Sodium | 53.0 mg | 78.0 mg | 25.0 mg |
| Potassium | 348.0 mg | 325.0 mg | 23.0 mg |
| Calcium | 254.0 mg | 16.0 mg | 238.0 mg |
| Iron | 1.6 mg | 0.8 mg | 0.8 mg |
| Vitamin C | 93.4 mg | 4.9 mg | 88.5 mg |
| Vitamin A | 241.0 µg | 2.0 µg | 239.0 µg |
| Cholesterol | 0.0 mg | 0.0 mg | equal |
| Water | 89.6 g | 87.6 g | 2.0 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.