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Beets, cooked, boiled. drained, with salt vs Kale, raw

Nutrition comparison per 100 g.

Beets, cooked, boiled. drained, with salt 44 kcal Kale, raw 35 kcal
Calories
44 kcal 35 kcal
Protein
1.7 g 2.9 g
Carbs
10.0 g 4.4 g
Fiber
2.0 g 4.1 g
Sugars
8.0 g 0.8 g
Fat
0.2 g 1.5 g
Sodium
285 mg 53 mg

Key takeaways

  • Kale, raw has 20% fewer calories (35 kcal vs 44 kcal).
  • Kale, raw has more protein (2.9 g vs 1.7 g).
  • Kale, raw has more carbs (4.4 g vs 10.0 g).
  • Kale, raw has more fiber (4.1 g vs 2.0 g).
  • Kale, raw has more sugars (0.8 g vs 8.0 g).
MacronutrientsBeets, cooked, boiled. drained, with saltKale, raw
Calories 44 kcal 35 kcal
Protein 1.7 g 2.9 g
Total Fat 0.2 g 1.5 g
Total Carbohydrate 10.0 g 4.4 g
Dietary Fiber 2.0 g 4.1 g
Total Sugars 8.0 g 0.8 g
Water 87.1 g 89.6 g
CarbohydratesBeets, cooked, boiled. drained, with saltKale, raw
Total Carbohydrate 10.0 g 4.4 g
Dietary Fiber 2.0 g 4.1 g
Total Sugars 8.0 g 0.8 g
Fats & Fatty AcidsBeets, 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 5.0 mg 180.0 mg
Omega-6 Fatty Acids 58.0 mg 138.0 mg
Protein & Amino AcidsBeets, cooked, boiled. drained, with saltKale, raw
Protein 1.7 g 2.9 g
Histidine 22.0 mg 69.0 mg
Isoleucine 50.0 mg 197.0 mg
Leucine 71.0 mg 231.0 mg
Lysine 60.0 mg 197.0 mg
Methionine 19.0 mg 32.0 mg
Phenylalanine 48.0 mg 169.0 mg
Threonine 49.0 mg 147.0 mg
Tryptophan 20.0 mg 40.0 mg
Valine 59.0 mg 181.0 mg
Alanine 63.0 mg 166.0 mg
Arginine 44.0 mg 184.0 mg
Aspartic Acid 121.0 mg 295.0 mg
Cystine 20.0 mg 44.0 mg
Glutamic Acid 446.0 mg 374.0 mg
Glycine 33.0 mg 159.0 mg
Proline 43.0 mg 196.0 mg
Serine 62.0 mg 139.0 mg
Tyrosine 40.0 mg 117.0 mg
VitaminsBeets, cooked, boiled. drained, with saltKale, raw
Vitamin A (RAE) 2.0 mcg 769.0 mcg
Vitamin C 3.6 mg 120.0 mg
Vitamin D 0.0 mcg 0.0 mcg
Vitamin E 0.0 mg 0.7 mg
Vitamin K 0.2 mcg 817.0 mcg
Thiamin (B1) 0.0 mg 0.1 mg
Riboflavin (B2) 0.0 mg 0.3 mg
Niacin (B3) 0.3 mg 1.2 mg
Vitamin B6 0.1 mg 0.3 mg
Folate (B9) 80.0 mcg 62.0 mcg
Vitamin B12 0.0 mcg 0.0 mcg
Pantothenic Acid (B5) 0.1 mg 0.4 mg
Choline 6.3 mg ~
MineralsBeets, cooked, boiled. drained, with saltKale, raw
Calcium 16.0 mg 254.0 mg
Iron 0.8 mg 1.7 mg
Magnesium 23.0 mg 34.0 mg
Phosphorus 38.0 mg 56.0 mg
Potassium 305.0 mg 447.0 mg
Sodium 285.0 mg 53.0 mg
Zinc 0.4 mg 0.4 mg
Copper 0.1 mg 0.3 mg
Manganese 0.3 mg 0.9 mg
Selenium 0.7 mcg 0.9 mcg
SterolsBeets, cooked, boiled. drained, with saltKale, raw
Cholesterol 0.0 mg 0.0 mg
OtherBeets, cooked, boiled. drained, with saltKale, raw
Alcohol ~ 0.0 g
Ash 1.1 g 1.5 g

Frequently asked questions

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

Kale, raw has fewer calories: 44 kcal for Beets, cooked, boiled. drained, with salt vs 35 kcal for Kale, raw per 100 g.

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

Kale, raw has more protein: 1.7 g for Beets, cooked, boiled. drained, with salt vs 2.9 g for Kale, raw per 100 g.

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

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

Is Beets, cooked, boiled. drained, with salt 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.

More Beets, cooked, boiled. drained, with salt comparisons