Asparagus, canned, drained solids vs Kale, raw
Nutrition comparison per 100 g.
Asparagus, canned, drained solids
19 kcal
Kale, raw
35 kcal
Calories
19 kcal
35 kcal
Protein
2.1 g
2.9 g
Carbs
2.5 g
4.4 g
Fiber
1.6 g
4.1 g
Sugars
1.1 g
0.8 g
Fat
0.7 g
1.5 g
Sodium
287 mg
53 mg
Key takeaways
- Asparagus, canned, drained solids has 45% fewer calories (19 kcal vs 35 kcal).
- Kale, raw has more protein (2.9 g vs 2.1 g).
- Asparagus, canned, drained solids has more carbs (2.5 g vs 4.4 g).
- Kale, raw has more fiber (4.1 g vs 1.6 g).
- Kale, raw has more sugars (0.8 g vs 1.1 g).
| Macronutrients | Asparagus, canned, drained solids | Kale, raw |
|---|---|---|
| Calories | 19 kcal | 35 kcal |
| Protein | 2.1 g | 2.9 g |
| Total Fat | 0.7 g | 1.5 g |
| Total Carbohydrate | 2.5 g | 4.4 g |
| Dietary Fiber | 1.6 g | 4.1 g |
| Total Sugars | 1.1 g | 0.8 g |
| Water | 94.0 g | 89.6 g |
| Carbohydrates | Asparagus, canned, drained solids | Kale, raw |
|---|---|---|
| Total Carbohydrate | 2.5 g | 4.4 g |
| Dietary Fiber | 1.6 g | 4.1 g |
| Total Sugars | 1.1 g | 0.8 g |
| Fats & Fatty Acids | Asparagus, canned, drained solids | Kale, raw |
|---|---|---|
| Total Fat | 0.7 g | 1.5 g |
| Saturated Fat | 0.1 g | 0.1 g |
| Monounsaturated Fat | 0.0 g | 0.1 g |
| Polyunsaturated Fat | 0.3 g | 0.3 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 15.0 mg | 180.0 mg |
| Omega-6 Fatty Acids | 269.0 mg | 138.0 mg |
| Protein & Amino Acids | Asparagus, canned, drained solids | Kale, raw |
|---|---|---|
| Protein | 2.1 g | 2.9 g |
| Histidine | 33.0 mg | 69.0 mg |
| Isoleucine | 79.0 mg | 197.0 mg |
| Leucine | 93.0 mg | 231.0 mg |
| Lysine | 101.0 mg | 197.0 mg |
| Methionine | 21.0 mg | 32.0 mg |
| Phenylalanine | 51.0 mg | 169.0 mg |
| Threonine | 60.0 mg | 147.0 mg |
| Tryptophan | 21.0 mg | 40.0 mg |
| Valine | 82.0 mg | 181.0 mg |
| Alanine | 101.0 mg | 166.0 mg |
| Arginine | 100.0 mg | 184.0 mg |
| Aspartic Acid | 248.0 mg | 295.0 mg |
| Cystine | 25.0 mg | 44.0 mg |
| Glutamic Acid | 350.0 mg | 374.0 mg |
| Glycine | 69.0 mg | 159.0 mg |
| Proline | 114.0 mg | 196.0 mg |
| Serine | 81.0 mg | 139.0 mg |
| Tyrosine | 34.0 mg | 117.0 mg |
| Vitamins | Asparagus, canned, drained solids | Kale, raw |
|---|---|---|
| Vitamin A (RAE) | 41.0 mcg | 769.0 mcg |
| Vitamin C | 18.4 mg | 120.0 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 1.2 mg | 0.7 mg |
| Vitamin K | 41.3 mcg | 817.0 mcg |
| Thiamin (B1) | 0.1 mg | 0.1 mg |
| Riboflavin (B2) | 0.1 mg | 0.3 mg |
| Niacin (B3) | 1.0 mg | 1.2 mg |
| Vitamin B6 | 0.1 mg | 0.3 mg |
| Folate (B9) | 96.0 mcg | 62.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.1 mg | 0.4 mg |
| Choline | 21.4 mg | ~ |
| Betaine | 0.7 mg | ~ |
| Minerals | Asparagus, canned, drained solids | Kale, raw |
|---|---|---|
| Calcium | 16.0 mg | 254.0 mg |
| Iron | 1.8 mg | 1.7 mg |
| Magnesium | 10.0 mg | 34.0 mg |
| Phosphorus | 43.0 mg | 56.0 mg |
| Potassium | 172.0 mg | 447.0 mg |
| Sodium | 287.0 mg | 53.0 mg |
| Zinc | 0.4 mg | 0.4 mg |
| Copper | 0.1 mg | 0.3 mg |
| Manganese | 0.2 mg | 0.9 mg |
| Selenium | 1.7 mcg | 0.9 mcg |
| Sterols | Asparagus, canned, drained solids | Kale, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Asparagus, canned, drained solids | Kale, raw |
|---|---|---|
| Alcohol | 0.0 g | 0.0 g |
| Caffeine | 0.0 mg | ~ |
| Theobromine | 0.0 mg | ~ |
| Ash | 0.8 g | 1.5 g |
Frequently asked questions
Which has fewer calories, Asparagus, canned, drained solids or Kale, raw?
Asparagus, canned, drained solids has fewer calories: 19 kcal for Asparagus, canned, drained solids vs 35 kcal for Kale, raw per 100 g.
Which has more protein, Asparagus, canned, drained solids or Kale, raw?
Kale, raw has more protein: 2.1 g for Asparagus, canned, drained solids vs 2.9 g for Kale, raw per 100 g.
Which has more fiber, Asparagus, canned, drained solids or Kale, raw?
Kale, raw has more fiber: 1.6 g for Asparagus, canned, drained solids vs 4.1 g for Kale, raw per 100 g.
Is Asparagus, canned, drained solids or Kale, raw healthier?
Asparagus, canned, drained solids is lower in calories, and Kale, raw is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.