Avocados, raw, California vs Kale, raw
Nutrition comparison per 100 g.
Avocados, raw, California
166 kcal
Kale, raw
35 kcal
Calories
166 kcal
35 kcal
Protein
2.0 g
2.9 g
Carbs
8.6 g
4.4 g
Fiber
6.8 g
4.1 g
Sugars
0.3 g
0.8 g
Fat
15.4 g
1.5 g
Sodium
8 mg
53 mg
Key takeaways
- Kale, raw has 79% fewer calories (35 kcal vs 166 kcal).
- Kale, raw has more protein (2.9 g vs 2.0 g).
- Kale, raw has more carbs (4.4 g vs 8.6 g).
- Avocados, raw, California has more fiber (6.8 g vs 4.1 g).
- Avocados, raw, California has more sugars (0.3 g vs 0.8 g).
| Macronutrients | Avocados, raw, California | Kale, raw |
|---|---|---|
| Calories | 166 kcal | 35 kcal |
| Protein | 2.0 g | 2.9 g |
| Total Fat | 15.4 g | 1.5 g |
| Total Carbohydrate | 8.6 g | 4.4 g |
| Dietary Fiber | 6.8 g | 4.1 g |
| Total Sugars | 0.3 g | 0.8 g |
| Water | 72.3 g | 89.6 g |
| Carbohydrates | Avocados, raw, California | Kale, raw |
|---|---|---|
| Total Carbohydrate | 8.6 g | 4.4 g |
| Dietary Fiber | 6.8 g | 4.1 g |
| Starch | 0.1 g | ~ |
| Total Sugars | 0.3 g | 0.8 g |
| Fats & Fatty Acids | Avocados, raw, California | Kale, raw |
|---|---|---|
| Total Fat | 15.4 g | 1.5 g |
| Saturated Fat | 2.1 g | 0.1 g |
| Monounsaturated Fat | 9.8 g | 0.1 g |
| Polyunsaturated Fat | 1.8 g | 0.3 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 125.0 mg | 180.0 mg |
| Omega-6 Fatty Acids | 1,674.0 mg | 138.0 mg |
| Protein & Amino Acids | Avocados, raw, California | Kale, raw |
|---|---|---|
| Protein | 2.0 g | 2.9 g |
| Histidine | 48.0 mg | 69.0 mg |
| Isoleucine | 83.0 mg | 197.0 mg |
| Leucine | 141.0 mg | 231.0 mg |
| Lysine | 129.0 mg | 197.0 mg |
| Methionine | 37.0 mg | 32.0 mg |
| Phenylalanine | 95.0 mg | 169.0 mg |
| Threonine | 72.0 mg | 147.0 mg |
| Tryptophan | 25.0 mg | 40.0 mg |
| Valine | 105.0 mg | 181.0 mg |
| Alanine | 106.0 mg | 166.0 mg |
| Arginine | 87.0 mg | 184.0 mg |
| Aspartic Acid | 232.0 mg | 295.0 mg |
| Cystine | 27.0 mg | 44.0 mg |
| Glutamic Acid | 282.0 mg | 374.0 mg |
| Glycine | 102.0 mg | 159.0 mg |
| Proline | 96.0 mg | 196.0 mg |
| Serine | 112.0 mg | 139.0 mg |
| Tyrosine | 48.0 mg | 117.0 mg |
| Vitamins | Avocados, raw, California | Kale, raw |
|---|---|---|
| Vitamin A (RAE) | 7.0 mcg | 769.0 mcg |
| Vitamin C | 8.8 mg | 120.0 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 2.0 mg | 0.7 mg |
| Vitamin K | 21.0 mcg | 817.0 mcg |
| Thiamin (B1) | 0.1 mg | 0.1 mg |
| Riboflavin (B2) | 0.1 mg | 0.3 mg |
| Niacin (B3) | 1.9 mg | 1.2 mg |
| Vitamin B6 | 0.3 mg | 0.3 mg |
| Folate (B9) | 89.0 mcg | 62.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 1.5 mg | 0.4 mg |
| Choline | 14.2 mg | ~ |
| Betaine | 0.7 mg | ~ |
| Minerals | Avocados, raw, California | Kale, raw |
|---|---|---|
| Calcium | 13.0 mg | 254.0 mg |
| Iron | 0.6 mg | 1.7 mg |
| Magnesium | 29.0 mg | 34.0 mg |
| Phosphorus | 54.0 mg | 56.0 mg |
| Potassium | 507.0 mg | 447.0 mg |
| Sodium | 8.0 mg | 53.0 mg |
| Zinc | 0.7 mg | 0.4 mg |
| Copper | 0.2 mg | 0.3 mg |
| Manganese | 0.1 mg | 0.9 mg |
| Selenium | 0.4 mcg | 0.9 mcg |
| Sterols | Avocados, raw, California | Kale, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Campesterol | 5.0 mg | ~ |
| Stigmasterol | 2.0 mg | ~ |
| Beta-sitosterol | 76.0 mg | ~ |
| Other | Avocados, raw, California | Kale, raw |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Ash | 1.7 g | 1.5 g |
Frequently asked questions
Which has fewer calories, Avocados, raw, California or Kale, raw?
Kale, raw has fewer calories: 166 kcal for Avocados, raw, California vs 35 kcal for Kale, raw per 100 g.
Which has more protein, Avocados, raw, California or Kale, raw?
Kale, raw has more protein: 2.0 g for Avocados, raw, California vs 2.9 g for Kale, raw per 100 g.
Which has more fiber, Avocados, raw, California or Kale, raw?
Avocados, raw, California has more fiber: 6.8 g for Avocados, raw, California vs 4.1 g for Kale, raw per 100 g.
Is Avocados, raw, California or Kale, raw healthier?
Kale, raw 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.