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Asparagus, cooked, boiled, drained, with salt vs Kale, raw

Nutrition comparison per 100 g.

Asparagus, cooked, boiled, drained, with salt 22 kcal Kale, raw 35 kcal
Calories
22 kcal 35 kcal
Protein
2.4 g 2.9 g
Carbs
4.1 g 4.4 g
Fiber
2.0 g 4.1 g
Sugars
1.3 g 0.8 g
Fat
0.2 g 1.5 g
Sodium
240 mg 53 mg

Key takeaways

  • Asparagus, cooked, boiled, drained, with salt has 36% fewer calories (22 kcal vs 35 kcal).
  • Kale, raw has more protein (2.9 g vs 2.4 g).
  • Asparagus, cooked, boiled, drained, with salt has more carbs (4.1 g vs 4.4 g).
  • Kale, raw has more fiber (4.1 g vs 2.0 g).
  • Kale, raw has more sugars (0.8 g vs 1.3 g).
MacronutrientsAsparagus, cooked, boiled, drained, with saltKale, raw
Calories 22 kcal 35 kcal
Protein 2.4 g 2.9 g
Total Fat 0.2 g 1.5 g
Total Carbohydrate 4.1 g 4.4 g
Dietary Fiber 2.0 g 4.1 g
Total Sugars 1.3 g 0.8 g
Water 92.6 g 89.6 g
CarbohydratesAsparagus, cooked, boiled, drained, with saltKale, raw
Total Carbohydrate 4.1 g 4.4 g
Dietary Fiber 2.0 g 4.1 g
Starch 0.0 g ~
Total Sugars 1.3 g 0.8 g
Fats & Fatty AcidsAsparagus, cooked, boiled, drained, with saltKale, 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 29.0 mg 180.0 mg
Omega-6 Fatty Acids 76.0 mg 138.0 mg
Protein & Amino AcidsAsparagus, cooked, boiled, drained, with saltKale, raw
Protein 2.4 g 2.9 g
Histidine 53.0 mg 69.0 mg
Isoleucine 82.0 mg 197.0 mg
Leucine 140.0 mg 231.0 mg
Lysine 113.0 mg 197.0 mg
Methionine 34.0 mg 32.0 mg
Phenylalanine 82.0 mg 169.0 mg
Threonine 92.0 mg 147.0 mg
Tryptophan 29.0 mg 40.0 mg
Valine 125.0 mg 181.0 mg
Alanine 125.0 mg 166.0 mg
Arginine 99.0 mg 184.0 mg
Aspartic Acid 555.0 mg 295.0 mg
Cystine 34.0 mg 44.0 mg
Glutamic Acid 255.0 mg 374.0 mg
Glycine 101.0 mg 159.0 mg
Proline 77.0 mg 196.0 mg
Serine 116.0 mg 139.0 mg
Tyrosine 57.0 mg 117.0 mg
VitaminsAsparagus, cooked, boiled, drained, with saltKale, raw
Vitamin A (RAE) 50.0 mcg 769.0 mcg
Vitamin C 7.7 mg 120.0 mg
Vitamin D 0.0 mcg 0.0 mcg
Vitamin E 1.5 mg 0.7 mg
Vitamin K 50.6 mcg 817.0 mcg
Thiamin (B1) 0.2 mg 0.1 mg
Riboflavin (B2) 0.1 mg 0.3 mg
Niacin (B3) 1.1 mg 1.2 mg
Vitamin B6 0.1 mg 0.3 mg
Folate (B9) 149.0 mcg 62.0 mcg
Vitamin B12 0.0 mcg 0.0 mcg
Pantothenic Acid (B5) 0.2 mg 0.4 mg
Choline 26.1 mg ~
Betaine 0.9 mg ~
MineralsAsparagus, cooked, boiled, drained, with saltKale, raw
Calcium 23.0 mg 254.0 mg
Iron 0.9 mg 1.7 mg
Magnesium 14.0 mg 34.0 mg
Phosphorus 54.0 mg 56.0 mg
Potassium 224.0 mg 447.0 mg
Sodium 240.0 mg 53.0 mg
Zinc 0.6 mg 0.4 mg
Copper 0.2 mg 0.3 mg
Manganese 0.2 mg 0.9 mg
Selenium 6.1 mcg 0.9 mcg
Fluoride 21.9 mcg ~
SterolsAsparagus, cooked, boiled, drained, with saltKale, raw
Cholesterol 0.0 mg 0.0 mg
OtherAsparagus, cooked, boiled, drained, with saltKale, raw
Alcohol 0.0 g 0.0 g
Caffeine 0.0 mg ~
Theobromine 0.0 mg ~
Ash 0.6 g 1.5 g

Frequently asked questions

Which has fewer calories, Asparagus, cooked, boiled, drained, with salt or Kale, raw?

Asparagus, cooked, boiled, drained, with salt has fewer calories: 22 kcal for Asparagus, cooked, boiled, drained, with salt vs 35 kcal for Kale, raw per 100 g.

Which has more protein, Asparagus, cooked, boiled, drained, with salt or Kale, raw?

Kale, raw has more protein: 2.4 g for Asparagus, cooked, boiled, drained, with salt vs 2.9 g for Kale, raw per 100 g.

Which has more fiber, Asparagus, cooked, boiled, drained, with salt or Kale, raw?

Kale, raw has more fiber: 2.0 g for Asparagus, cooked, boiled, drained, with salt vs 4.1 g for Kale, raw per 100 g.

Is Asparagus, cooked, boiled, drained, with salt or Kale, raw healthier?

Asparagus, cooked, boiled, drained, with salt 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.

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