Jerusalem-artichokes, raw vs Kale, raw
Nutrition comparison per 100 g.
Jerusalem-artichokes, raw
73 kcal
Kale, raw
35 kcal
Calories
73 kcal
35 kcal
Protein
2.0 g
2.9 g
Carbs
17.4 g
4.4 g
Fiber
1.6 g
4.1 g
Sugars
9.6 g
0.8 g
Fat
0.0 g
1.5 g
Sodium
4 mg
53 mg
Key takeaways
- Kale, raw has 51% fewer calories (35 kcal vs 73 kcal).
- Kale, raw has more protein (2.9 g vs 2.0 g).
- Kale, raw has more carbs (4.4 g vs 17.4 g).
- Kale, raw has more fiber (4.1 g vs 1.6 g).
- Kale, raw has more sugars (0.8 g vs 9.6 g).
| Macronutrients | Jerusalem-artichokes, raw | Kale, raw |
|---|---|---|
| Calories | 73 kcal | 35 kcal |
| Protein | 2.0 g | 2.9 g |
| Total Fat | 0.0 g | 1.5 g |
| Total Carbohydrate | 17.4 g | 4.4 g |
| Dietary Fiber | 1.6 g | 4.1 g |
| Total Sugars | 9.6 g | 0.8 g |
| Water | 78.0 g | 89.6 g |
| Carbohydrates | Jerusalem-artichokes, raw | Kale, raw |
|---|---|---|
| Total Carbohydrate | 17.4 g | 4.4 g |
| Dietary Fiber | 1.6 g | 4.1 g |
| Total Sugars | 9.6 g | 0.8 g |
| Fats & Fatty Acids | Jerusalem-artichokes, raw | Kale, raw |
|---|---|---|
| Total Fat | 0.0 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 | 0.0 mg | 180.0 mg |
| Omega-6 Fatty Acids | 1.0 mg | 138.0 mg |
| Protein & Amino Acids | Jerusalem-artichokes, raw | Kale, raw |
|---|---|---|
| Protein | 2.0 g | 2.9 g |
| Histidine | ~ | 69.0 mg |
| Isoleucine | ~ | 197.0 mg |
| Leucine | ~ | 231.0 mg |
| Lysine | ~ | 197.0 mg |
| Methionine | ~ | 32.0 mg |
| Phenylalanine | ~ | 169.0 mg |
| Threonine | ~ | 147.0 mg |
| Tryptophan | ~ | 40.0 mg |
| Valine | ~ | 181.0 mg |
| Alanine | ~ | 166.0 mg |
| Arginine | ~ | 184.0 mg |
| Aspartic Acid | ~ | 295.0 mg |
| Cystine | ~ | 44.0 mg |
| Glutamic Acid | ~ | 374.0 mg |
| Glycine | ~ | 159.0 mg |
| Proline | ~ | 196.0 mg |
| Serine | ~ | 139.0 mg |
| Tyrosine | ~ | 117.0 mg |
| Vitamins | Jerusalem-artichokes, raw | Kale, raw |
|---|---|---|
| Vitamin A (RAE) | 1.0 mcg | 769.0 mcg |
| Vitamin C | 4.0 mg | 120.0 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 0.2 mg | 0.7 mg |
| Vitamin K | 0.1 mcg | 817.0 mcg |
| Thiamin (B1) | 0.2 mg | 0.1 mg |
| Riboflavin (B2) | 0.1 mg | 0.3 mg |
| Niacin (B3) | 1.3 mg | 1.2 mg |
| Vitamin B6 | 0.1 mg | 0.3 mg |
| Folate (B9) | 13.0 mcg | 62.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.4 mg | 0.4 mg |
| Choline | 30.0 mg | ~ |
| Minerals | Jerusalem-artichokes, raw | Kale, raw |
|---|---|---|
| Calcium | 14.0 mg | 254.0 mg |
| Iron | 3.4 mg | 1.7 mg |
| Magnesium | 17.0 mg | 34.0 mg |
| Phosphorus | 78.0 mg | 56.0 mg |
| Potassium | 429.0 mg | 447.0 mg |
| Sodium | 4.0 mg | 53.0 mg |
| Zinc | 0.1 mg | 0.4 mg |
| Copper | 0.1 mg | 0.3 mg |
| Manganese | 0.1 mg | 0.9 mg |
| Selenium | 0.7 mcg | 0.9 mcg |
| Sterols | Jerusalem-artichokes, raw | Kale, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Jerusalem-artichokes, raw | Kale, raw |
|---|---|---|
| Alcohol | 0.0 g | 0.0 g |
| Caffeine | 0.0 mg | ~ |
| Theobromine | 0.0 mg | ~ |
| Ash | 2.5 g | 1.5 g |
Frequently asked questions
Which has fewer calories, Jerusalem-artichokes, raw or Kale, raw?
Kale, raw has fewer calories: 73 kcal for Jerusalem-artichokes, raw vs 35 kcal for Kale, raw per 100 g.
Which has more protein, Jerusalem-artichokes, raw or Kale, raw?
Kale, raw has more protein: 2.0 g for Jerusalem-artichokes, raw vs 2.9 g for Kale, raw per 100 g.
Which has more fiber, Jerusalem-artichokes, raw or Kale, raw?
Kale, raw has more fiber: 1.6 g for Jerusalem-artichokes, raw vs 4.1 g for Kale, raw per 100 g.
Is Jerusalem-artichokes, raw 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.