Beet greens, raw vs Kale, raw
Nutrition comparison per 100 g.
Beet greens, raw
26 kcal
Kale, raw
35 kcal
Calories
26 kcal
35 kcal
Protein
1.6 g
2.9 g
Carbs
4.7 g
4.4 g
Fiber
2.6 g
4.1 g
Sugars
0.9 g
0.8 g
Fat
0.1 g
1.5 g
Sodium
281 mg
53 mg
Key takeaways
- Beet greens, raw has 25% fewer calories (26 kcal vs 35 kcal).
- Kale, raw has more protein (2.9 g vs 1.6 g).
- Kale, raw has more carbs (4.4 g vs 4.7 g).
- Kale, raw has more fiber (4.1 g vs 2.6 g).
- Kale, raw has more sugars (0.8 g vs 0.9 g).
| Macronutrients | Beet greens, raw | Kale, raw |
|---|---|---|
| Calories | 26 kcal | 35 kcal |
| Protein | 1.6 g | 2.9 g |
| Total Fat | 0.1 g | 1.5 g |
| Total Carbohydrate | 4.7 g | 4.4 g |
| Dietary Fiber | 2.6 g | 4.1 g |
| Total Sugars | 0.9 g | 0.8 g |
| Water | 91.9 g | 89.6 g |
| Carbohydrates | Beet greens, raw | Kale, raw |
|---|---|---|
| Total Carbohydrate | 4.7 g | 4.4 g |
| Dietary Fiber | 2.6 g | 4.1 g |
| Total Sugars | 0.9 g | 0.8 g |
| Fats & Fatty Acids | Beet greens, raw | Kale, raw |
|---|---|---|
| Total Fat | 0.1 g | 1.5 g |
| Saturated Fat | 0.0 g | 0.1 g |
| Monounsaturated Fat | 0.0 g | 0.1 g |
| Polyunsaturated Fat | 0.0 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 | 41.0 mg | 138.0 mg |
| Protein & Amino Acids | Beet greens, raw | Kale, raw |
|---|---|---|
| Protein | 1.6 g | 2.9 g |
| Histidine | 34.0 mg | 69.0 mg |
| Isoleucine | 46.0 mg | 197.0 mg |
| Leucine | 98.0 mg | 231.0 mg |
| Lysine | 64.0 mg | 197.0 mg |
| Methionine | 18.0 mg | 32.0 mg |
| Phenylalanine | 58.0 mg | 169.0 mg |
| Threonine | 65.0 mg | 147.0 mg |
| Tryptophan | 35.0 mg | 40.0 mg |
| Valine | 65.0 mg | 181.0 mg |
| Alanine | 81.0 mg | 166.0 mg |
| Arginine | 63.0 mg | 184.0 mg |
| Aspartic Acid | 129.0 mg | 295.0 mg |
| Cystine | 21.0 mg | 44.0 mg |
| Glutamic Acid | 267.0 mg | 374.0 mg |
| Glycine | 81.0 mg | 159.0 mg |
| Proline | 52.0 mg | 196.0 mg |
| Serine | 70.0 mg | 139.0 mg |
| Tyrosine | 52.0 mg | 117.0 mg |
| Vitamins | Beet greens, raw | Kale, raw |
|---|---|---|
| Vitamin A (RAE) | 316.0 mcg | 769.0 mcg |
| Vitamin C | 30.0 mg | 120.0 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 1.5 mg | 0.7 mg |
| Vitamin K | 400.0 mcg | 817.0 mcg |
| Thiamin (B1) | 0.1 mg | 0.1 mg |
| Riboflavin (B2) | 0.2 mg | 0.3 mg |
| Niacin (B3) | 0.4 mg | 1.2 mg |
| Vitamin B6 | 0.1 mg | 0.3 mg |
| Folate (B9) | 151.8 mcg | 62.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.3 mg | 0.4 mg |
| Choline | 0.4 mg | ~ |
| Minerals | Beet greens, raw | Kale, raw |
|---|---|---|
| Calcium | 117.0 mg | 254.0 mg |
| Iron | 3.2 mg | 1.7 mg |
| Magnesium | 74.4 mg | 34.0 mg |
| Phosphorus | 41.0 mg | 56.0 mg |
| Potassium | 762.0 mg | 447.0 mg |
| Sodium | 280.5 mg | 53.0 mg |
| Zinc | 0.4 mg | 0.4 mg |
| Copper | 0.2 mg | 0.3 mg |
| Manganese | 0.8 mg | 0.9 mg |
| Selenium | 0.9 mcg | 0.9 mcg |
| Sterols | Beet greens, raw | Kale, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Phytosterols | 21.0 mg | ~ |
| Other | Beet greens, raw | Kale, raw |
|---|---|---|
| Alcohol | 0.0 g | 0.0 g |
| Caffeine | 0.0 mg | ~ |
| Theobromine | 0.0 mg | ~ |
| Ash | 2.3 g | 1.5 g |
Frequently asked questions
Which has fewer calories, Beet greens, raw or Kale, raw?
Beet greens, raw has fewer calories: 26 kcal for Beet greens, raw vs 35 kcal for Kale, raw per 100 g.
Which has more protein, Beet greens, raw or Kale, raw?
Kale, raw has more protein: 1.6 g for Beet greens, raw vs 2.9 g for Kale, raw per 100 g.
Which has more fiber, Beet greens, raw or Kale, raw?
Kale, raw has more fiber: 2.6 g for Beet greens, raw vs 4.1 g for Kale, raw per 100 g.
Is Beet greens, raw or Kale, raw healthier?
Beet greens, 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.