Asparagus, canned, no salt added, solids and liquids vs Kale, raw
Nutrition comparison per 100 g.
Asparagus, canned, no salt added, solids and liquids
15 kcal
Kale, raw
35 kcal
Calories
15 kcal
35 kcal
Protein
1.8 g
2.9 g
Carbs
2.5 g
4.4 g
Fiber
1.0 g
4.1 g
Sugars
1.0 g
0.8 g
Fat
0.2 g
1.5 g
Sodium
26 mg
53 mg
Key takeaways
- Asparagus, canned, no salt added, solids and liquids has 58% fewer calories (15 kcal vs 35 kcal).
- Kale, raw has more protein (2.9 g vs 1.8 g).
- Asparagus, canned, no salt added, solids and liquids has more carbs (2.5 g vs 4.4 g).
- Kale, raw has more fiber (4.1 g vs 1.0 g).
- Kale, raw has more sugars (0.8 g vs 1.0 g).
| Macronutrients | Asparagus, canned, no salt added, solids and liquids | Kale, raw |
|---|---|---|
| Calories | 15 kcal | 35 kcal |
| Protein | 1.8 g | 2.9 g |
| Total Fat | 0.2 g | 1.5 g |
| Total Carbohydrate | 2.5 g | 4.4 g |
| Dietary Fiber | 1.0 g | 4.1 g |
| Total Sugars | 1.0 g | 0.8 g |
| Water | 94.3 g | 89.6 g |
| Carbohydrates | Asparagus, canned, no salt added, solids and liquids | Kale, raw |
|---|---|---|
| Total Carbohydrate | 2.5 g | 4.4 g |
| Dietary Fiber | 1.0 g | 4.1 g |
| Total Sugars | 1.0 g | 0.8 g |
| Fats & Fatty Acids | Asparagus, canned, no salt added, solids and liquids | Kale, raw |
|---|---|---|
| Total Fat | 0.2 g | 1.5 g |
| Saturated Fat | 0.0 g | 0.1 g |
| Monounsaturated Fat | 0.0 g | 0.1 g |
| Polyunsaturated Fat | 0.1 g | 0.3 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 4.0 mg | 180.0 mg |
| Omega-6 Fatty Acids | 75.0 mg | 138.0 mg |
| Protein & Amino Acids | Asparagus, canned, no salt added, solids and liquids | Kale, raw |
|---|---|---|
| Protein | 1.8 g | 2.9 g |
| Histidine | 28.0 mg | 69.0 mg |
| Isoleucine | 66.0 mg | 197.0 mg |
| Leucine | 78.0 mg | 231.0 mg |
| Lysine | 85.0 mg | 197.0 mg |
| Methionine | 17.0 mg | 32.0 mg |
| Phenylalanine | 43.0 mg | 169.0 mg |
| Threonine | 50.0 mg | 147.0 mg |
| Tryptophan | 18.0 mg | 40.0 mg |
| Valine | 69.0 mg | 181.0 mg |
| Alanine | 85.0 mg | 166.0 mg |
| Arginine | 84.0 mg | 184.0 mg |
| Aspartic Acid | 209.0 mg | 295.0 mg |
| Cystine | 21.0 mg | 44.0 mg |
| Glutamic Acid | 295.0 mg | 374.0 mg |
| Glycine | 58.0 mg | 159.0 mg |
| Proline | 96.0 mg | 196.0 mg |
| Serine | 69.0 mg | 139.0 mg |
| Tyrosine | 29.0 mg | 117.0 mg |
| Vitamins | Asparagus, canned, no salt added, solids and liquids | Kale, raw |
|---|---|---|
| Vitamin A (RAE) | 39.0 mcg | 769.0 mcg |
| Vitamin C | 16.5 mg | 120.0 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 0.3 mg | 0.7 mg |
| Vitamin K | 39.0 mcg | 817.0 mcg |
| Thiamin (B1) | 0.1 mg | 0.1 mg |
| Riboflavin (B2) | 0.1 mg | 0.3 mg |
| Niacin (B3) | 0.9 mg | 1.2 mg |
| Vitamin B6 | 0.1 mg | 0.3 mg |
| Folate (B9) | 85.0 mcg | 62.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.1 mg | 0.4 mg |
| Minerals | Asparagus, canned, no salt added, solids and liquids | Kale, raw |
|---|---|---|
| Calcium | 15.0 mg | 254.0 mg |
| Iron | 0.6 mg | 1.7 mg |
| Magnesium | 9.0 mg | 34.0 mg |
| Phosphorus | 38.0 mg | 56.0 mg |
| Potassium | 172.0 mg | 447.0 mg |
| Sodium | 26.0 mg | 53.0 mg |
| Zinc | 0.5 mg | 0.4 mg |
| Copper | 0.1 mg | 0.3 mg |
| Manganese | 0.2 mg | 0.9 mg |
| Selenium | 1.6 mcg | 0.9 mcg |
| Sterols | Asparagus, canned, no salt added, solids and liquids | Kale, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Asparagus, canned, no salt added, solids and liquids | Kale, raw |
|---|---|---|
| Alcohol | 0.0 g | 0.0 g |
| Caffeine | 0.0 mg | ~ |
| Theobromine | 0.0 mg | ~ |
| Ash | 1.2 g | 1.5 g |
Frequently asked questions
Which has fewer calories, Asparagus, canned, no salt added, solids and liquids or Kale, raw?
Asparagus, canned, no salt added, solids and liquids has fewer calories: 15 kcal for Asparagus, canned, no salt added, solids and liquids vs 35 kcal for Kale, raw per 100 g.
Which has more protein, Asparagus, canned, no salt added, solids and liquids or Kale, raw?
Kale, raw has more protein: 1.8 g for Asparagus, canned, no salt added, solids and liquids vs 2.9 g for Kale, raw per 100 g.
Which has more fiber, Asparagus, canned, no salt added, solids and liquids or Kale, raw?
Kale, raw has more fiber: 1.0 g for Asparagus, canned, no salt added, solids and liquids vs 4.1 g for Kale, raw per 100 g.
Is Asparagus, canned, no salt added, solids and liquids or Kale, raw healthier?
Asparagus, canned, no salt added, solids and liquids 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.