Beet greens, cooked, boiled, drained, with salt vs Kale, raw
Nutrition comparison per 100 g.
Beet greens, cooked, boiled, drained, with salt
27 kcal
Kale, raw
35 kcal
Calories
27 kcal
35 kcal
Protein
2.6 g
2.9 g
Carbs
5.5 g
4.4 g
Fiber
2.9 g
4.1 g
Sugars
0.6 g
0.8 g
Fat
0.2 g
1.5 g
Sodium
477 mg
53 mg
Key takeaways
- Beet greens, cooked, boiled, drained, with salt has 24% fewer calories (27 kcal vs 35 kcal).
- Kale, raw has more protein (2.9 g vs 2.6 g).
- Kale, raw has more carbs (4.4 g vs 5.5 g).
- Kale, raw has more fiber (4.1 g vs 2.9 g).
- Beet greens, cooked, boiled, drained, with salt has more sugars (0.6 g vs 0.8 g).
| Macronutrients | Beet greens, cooked, boiled, drained, with salt | Kale, raw |
|---|---|---|
| Calories | 27 kcal | 35 kcal |
| Protein | 2.6 g | 2.9 g |
| Total Fat | 0.2 g | 1.5 g |
| Total Carbohydrate | 5.5 g | 4.4 g |
| Dietary Fiber | 2.9 g | 4.1 g |
| Total Sugars | 0.6 g | 0.8 g |
| Water | 89.1 g | 89.6 g |
| Carbohydrates | Beet greens, cooked, boiled, drained, with salt | Kale, raw |
|---|---|---|
| Total Carbohydrate | 5.5 g | 4.4 g |
| Dietary Fiber | 2.9 g | 4.1 g |
| Total Sugars | 0.6 g | 0.8 g |
| Fats & Fatty Acids | Beet greens, cooked, boiled, drained, with salt | 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 | 6.0 mg | 180.0 mg |
| Omega-6 Fatty Acids | 65.0 mg | 138.0 mg |
| Protein & Amino Acids | Beet greens, cooked, boiled, drained, with salt | Kale, raw |
|---|---|---|
| Protein | 2.6 g | 2.9 g |
| Histidine | 39.0 mg | 69.0 mg |
| Isoleucine | 53.0 mg | 197.0 mg |
| Leucine | 115.0 mg | 231.0 mg |
| Lysine | 75.0 mg | 197.0 mg |
| Methionine | 21.0 mg | 32.0 mg |
| Phenylalanine | 68.0 mg | 169.0 mg |
| Threonine | 76.0 mg | 147.0 mg |
| Tryptophan | 40.0 mg | 40.0 mg |
| Valine | 76.0 mg | 181.0 mg |
| Alanine | 95.0 mg | 166.0 mg |
| Arginine | 73.0 mg | 184.0 mg |
| Aspartic Acid | 152.0 mg | 295.0 mg |
| Cystine | 24.0 mg | 44.0 mg |
| Glutamic Acid | 312.0 mg | 374.0 mg |
| Glycine | 94.0 mg | 159.0 mg |
| Proline | 61.0 mg | 196.0 mg |
| Serine | 82.0 mg | 139.0 mg |
| Tyrosine | 61.0 mg | 117.0 mg |
| Vitamins | Beet greens, cooked, boiled, drained, with salt | Kale, raw |
|---|---|---|
| Vitamin A (RAE) | 383.0 mcg | 769.0 mcg |
| Vitamin C | 24.9 mg | 120.0 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 1.8 mg | 0.7 mg |
| Vitamin K | 484.0 mcg | 817.0 mcg |
| Thiamin (B1) | 0.1 mg | 0.1 mg |
| Riboflavin (B2) | 0.3 mg | 0.3 mg |
| Niacin (B3) | 0.5 mg | 1.2 mg |
| Vitamin B6 | 0.1 mg | 0.3 mg |
| Folate (B9) | 14.0 mcg | 62.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.3 mg | 0.4 mg |
| Choline | 42.5 mg | ~ |
| Betaine | 0.2 mg | ~ |
| Minerals | Beet greens, cooked, boiled, drained, with salt | Kale, raw |
|---|---|---|
| Calcium | 114.0 mg | 254.0 mg |
| Iron | 1.9 mg | 1.7 mg |
| Magnesium | 68.0 mg | 34.0 mg |
| Phosphorus | 41.0 mg | 56.0 mg |
| Potassium | 909.0 mg | 447.0 mg |
| Sodium | 477.0 mg | 53.0 mg |
| Zinc | 0.5 mg | 0.4 mg |
| Copper | 0.3 mg | 0.3 mg |
| Manganese | 0.5 mg | 0.9 mg |
| Selenium | 0.9 mcg | 0.9 mcg |
| Sterols | Beet greens, cooked, boiled, drained, with salt | Kale, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Beet greens, cooked, boiled, drained, with salt | Kale, raw |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Ash | 2.6 g | 1.5 g |
Frequently asked questions
Which has fewer calories, Beet greens, cooked, boiled, drained, with salt or Kale, raw?
Beet greens, cooked, boiled, drained, with salt has fewer calories: 27 kcal for Beet greens, cooked, boiled, drained, with salt vs 35 kcal for Kale, raw per 100 g.
Which has more protein, Beet greens, cooked, boiled, drained, with salt or Kale, raw?
Kale, raw has more protein: 2.6 g for Beet greens, cooked, boiled, drained, with salt vs 2.9 g for Kale, raw per 100 g.
Which has more fiber, Beet greens, cooked, boiled, drained, with salt or Kale, raw?
Kale, raw has more fiber: 2.9 g for Beet greens, cooked, boiled, drained, with salt vs 4.1 g for Kale, raw per 100 g.
Is Beet greens, cooked, boiled, drained, with salt or Kale, raw healthier?
Beet greens, 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.