Kale, cooked, boiled, drained, with salt vs Avocados, raw, all commercial varieties
Nutrition comparison per 100 g.
Kale, cooked, boiled, drained, with salt
28 kcal
Avocados, raw, all commercial varieties
160 kcal
Calories
28 kcal
160 kcal
Protein
1.9 g
2.0 g
Carbs
5.6 g
8.5 g
Fiber
2.0 g
6.7 g
Sugars
1.3 g
0.7 g
Fat
0.4 g
14.7 g
Sodium
259 mg
7 mg
Key takeaways
- Kale, cooked, boiled, drained, with salt has 83% fewer calories (28 kcal vs 160 kcal).
- Avocados, raw, all commercial varieties has more protein (2.0 g vs 1.9 g).
- Kale, cooked, boiled, drained, with salt has more carbs (5.6 g vs 8.5 g).
- Avocados, raw, all commercial varieties has more fiber (6.7 g vs 2.0 g).
- Avocados, raw, all commercial varieties has more sugars (0.7 g vs 1.3 g).
| Macronutrients | Kale, cooked, boiled, drained, with salt | Avocados, raw, all commercial varieties |
|---|---|---|
| Calories | 28 kcal | 160 kcal |
| Protein | 1.9 g | 2.0 g |
| Total Fat | 0.4 g | 14.7 g |
| Total Carbohydrate | 5.6 g | 8.5 g |
| Dietary Fiber | 2.0 g | 6.7 g |
| Total Sugars | 1.3 g | 0.7 g |
| Water | 91.2 g | 73.2 g |
| Carbohydrates | Kale, cooked, boiled, drained, with salt | Avocados, raw, all commercial varieties |
|---|---|---|
| Total Carbohydrate | 5.6 g | 8.5 g |
| Dietary Fiber | 2.0 g | 6.7 g |
| Starch | ~ | 0.1 g |
| Total Sugars | 1.3 g | 0.7 g |
| Fats & Fatty Acids | Kale, cooked, boiled, drained, with salt | Avocados, raw, all commercial varieties |
|---|---|---|
| Total Fat | 0.4 g | 14.7 g |
| Saturated Fat | 0.1 g | 2.1 g |
| Monounsaturated Fat | 0.0 g | 9.8 g |
| Polyunsaturated Fat | 0.2 g | 1.8 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 103.0 mg | 125.0 mg |
| Omega-6 Fatty Acids | 79.0 mg | 1,674.0 mg |
| Protein & Amino Acids | Kale, cooked, boiled, drained, with salt | Avocados, raw, all commercial varieties |
|---|---|---|
| Protein | 1.9 g | 2.0 g |
| Histidine | 40.0 mg | 49.0 mg |
| Isoleucine | 114.0 mg | 84.0 mg |
| Leucine | 133.0 mg | 143.0 mg |
| Lysine | 114.0 mg | 132.0 mg |
| Methionine | 18.0 mg | 38.0 mg |
| Phenylalanine | 97.0 mg | 97.0 mg |
| Threonine | 85.0 mg | 73.0 mg |
| Tryptophan | 23.0 mg | 25.0 mg |
| Valine | 104.0 mg | 107.0 mg |
| Alanine | 96.0 mg | 109.0 mg |
| Arginine | 106.0 mg | 88.0 mg |
| Aspartic Acid | 170.0 mg | 236.0 mg |
| Cystine | 25.0 mg | 27.0 mg |
| Glutamic Acid | 216.0 mg | 287.0 mg |
| Glycine | 92.0 mg | 104.0 mg |
| Proline | 113.0 mg | 98.0 mg |
| Serine | 80.0 mg | 114.0 mg |
| Tyrosine | 67.0 mg | 49.0 mg |
| Vitamins | Kale, cooked, boiled, drained, with salt | Avocados, raw, all commercial varieties |
|---|---|---|
| Vitamin A (RAE) | 681.0 mcg | 7.0 mcg |
| Vitamin C | 41.0 mg | 10.0 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 0.9 mg | 2.1 mg |
| Vitamin K | ~ | 21.0 mcg |
| Thiamin (B1) | 0.1 mg | 0.1 mg |
| Riboflavin (B2) | 0.1 mg | 0.1 mg |
| Niacin (B3) | 0.5 mg | 1.7 mg |
| Vitamin B6 | 0.1 mg | 0.3 mg |
| Folate (B9) | 13.0 mcg | 81.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.0 mg | 1.4 mg |
| Choline | 0.4 mg | 14.2 mg |
| Betaine | 0.3 mg | 0.7 mg |
| Minerals | Kale, cooked, boiled, drained, with salt | Avocados, raw, all commercial varieties |
|---|---|---|
| Calcium | 72.0 mg | 12.0 mg |
| Iron | 0.9 mg | 0.6 mg |
| Magnesium | 18.0 mg | 29.0 mg |
| Phosphorus | 28.0 mg | 52.0 mg |
| Potassium | 228.0 mg | 485.0 mg |
| Sodium | 259.0 mg | 7.0 mg |
| Zinc | 0.2 mg | 0.6 mg |
| Copper | 0.2 mg | 0.2 mg |
| Manganese | 0.4 mg | 0.1 mg |
| Selenium | 0.9 mcg | 0.4 mcg |
| Fluoride | ~ | 7.0 mcg |
| Sterols | Kale, cooked, boiled, drained, with salt | Avocados, raw, all commercial varieties |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Campesterol | ~ | 5.0 mg |
| Stigmasterol | ~ | 2.0 mg |
| Beta-sitosterol | ~ | 76.0 mg |
| Other | Kale, cooked, boiled, drained, with salt | Avocados, raw, all commercial varieties |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Caffeine | 0.0 mg | 0.0 mg |
| Theobromine | 0.0 mg | 0.0 mg |
| Ash | 0.9 g | 1.6 g |
Frequently asked questions
Which has fewer calories, Kale, cooked, boiled, drained, with salt or Avocados, raw, all commercial varieties?
Kale, cooked, boiled, drained, with salt has fewer calories: 28 kcal for Kale, cooked, boiled, drained, with salt vs 160 kcal for Avocados, raw, all commercial varieties per 100 g.
Which has more protein, Kale, cooked, boiled, drained, with salt or Avocados, raw, all commercial varieties?
Avocados, raw, all commercial varieties has more protein: 1.9 g for Kale, cooked, boiled, drained, with salt vs 2.0 g for Avocados, raw, all commercial varieties per 100 g.
Which has more fiber, Kale, cooked, boiled, drained, with salt or Avocados, raw, all commercial varieties?
Avocados, raw, all commercial varieties has more fiber: 2.0 g for Kale, cooked, boiled, drained, with salt vs 6.7 g for Avocados, raw, all commercial varieties per 100 g.
Is Kale, cooked, boiled, drained, with salt or Avocados, raw, all commercial varieties healthier?
Kale, cooked, boiled, drained, with salt is lower in calories, and Avocados, raw, all commercial varieties is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.