Kale, cooked, boiled, drained, with salt vs Oil, olive, salad or cooking
Nutrition comparison per 100 g.
Kale, cooked, boiled, drained, with salt
28 kcal
Oil, olive, salad or cooking
883 kcal
Calories
28 kcal
883 kcal
Protein
1.9 g
0.0 g
Carbs
5.6 g
0.0 g
Fiber
2.0 g
0.0 g
Sugars
1.3 g
0.0 g
Fat
0.4 g
100.0 g
Sodium
259 mg
2 mg
Key takeaways
- Kale, cooked, boiled, drained, with salt has 97% fewer calories (28 kcal vs 883 kcal).
- Kale, cooked, boiled, drained, with salt has more protein (1.9 g vs 0.0 g).
- Oil, olive, salad or cooking has more carbs (0.0 g vs 5.6 g).
- Kale, cooked, boiled, drained, with salt has more fiber (2.0 g vs 0.0 g).
- Oil, olive, salad or cooking has more sugars (0.0 g vs 1.3 g).
| Macronutrients | Kale, cooked, boiled, drained, with salt | Oil, olive, salad or cooking |
|---|---|---|
| Calories | 28 kcal | 883 kcal |
| Protein | 1.9 g | 0.0 g |
| Total Fat | 0.4 g | 100.0 g |
| Total Carbohydrate | 5.6 g | 0.0 g |
| Dietary Fiber | 2.0 g | 0.0 g |
| Total Sugars | 1.3 g | 0.0 g |
| Water | 91.2 g | 0.0 g |
| Carbohydrates | Kale, cooked, boiled, drained, with salt | Oil, olive, salad or cooking |
|---|---|---|
| Total Carbohydrate | 5.6 g | 0.0 g |
| Dietary Fiber | 2.0 g | 0.0 g |
| Total Sugars | 1.3 g | 0.0 g |
| Fats & Fatty Acids | Kale, cooked, boiled, drained, with salt | Oil, olive, salad or cooking |
|---|---|---|
| Total Fat | 0.4 g | 100.0 g |
| Saturated Fat | 0.1 g | 13.8 g |
| Monounsaturated Fat | 0.0 g | 73.0 g |
| Polyunsaturated Fat | 0.2 g | 10.5 g |
| Trans Fat | 0.0 g | ~ |
| Omega-3 Fatty Acids | 103.0 mg | 761.0 mg |
| Omega-6 Fatty Acids | 79.0 mg | 9,762.0 mg |
| Protein & Amino Acids | Kale, cooked, boiled, drained, with salt | Oil, olive, salad or cooking |
|---|---|---|
| Protein | 1.9 g | 0.0 g |
| Histidine | 40.0 mg | 0.0 mg |
| Isoleucine | 114.0 mg | 0.0 mg |
| Leucine | 133.0 mg | 0.0 mg |
| Lysine | 114.0 mg | 0.0 mg |
| Methionine | 18.0 mg | 0.0 mg |
| Phenylalanine | 97.0 mg | 0.0 mg |
| Threonine | 85.0 mg | 0.0 mg |
| Tryptophan | 23.0 mg | 0.0 mg |
| Valine | 104.0 mg | 0.0 mg |
| Alanine | 96.0 mg | 0.0 mg |
| Arginine | 106.0 mg | 0.0 mg |
| Aspartic Acid | 170.0 mg | 0.0 mg |
| Cystine | 25.0 mg | 0.0 mg |
| Glutamic Acid | 216.0 mg | 0.0 mg |
| Glycine | 92.0 mg | 0.0 mg |
| Proline | 113.0 mg | 0.0 mg |
| Serine | 80.0 mg | 0.0 mg |
| Tyrosine | 67.0 mg | 0.0 mg |
| Vitamins | Kale, cooked, boiled, drained, with salt | Oil, olive, salad or cooking |
|---|---|---|
| Vitamin A (RAE) | 681.0 mcg | 0.0 mcg |
| Vitamin C | 41.0 mg | 0.0 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 0.9 mg | 14.4 mg |
| Vitamin K | ~ | 60.2 mcg |
| Thiamin (B1) | 0.1 mg | 0.0 mg |
| Riboflavin (B2) | 0.1 mg | 0.0 mg |
| Niacin (B3) | 0.5 mg | 0.0 mg |
| Vitamin B6 | 0.1 mg | 0.0 mg |
| Folate (B9) | 13.0 mcg | 0.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.0 mg | 0.0 mg |
| Choline | 0.4 mg | 0.3 mg |
| Betaine | 0.3 mg | 0.1 mg |
| Minerals | Kale, cooked, boiled, drained, with salt | Oil, olive, salad or cooking |
|---|---|---|
| Calcium | 72.0 mg | 1.0 mg |
| Iron | 0.9 mg | 0.6 mg |
| Magnesium | 18.0 mg | 0.0 mg |
| Phosphorus | 28.0 mg | 0.0 mg |
| Potassium | 228.0 mg | 1.0 mg |
| Sodium | 259.0 mg | 2.0 mg |
| Zinc | 0.2 mg | 0.0 mg |
| Copper | 0.2 mg | 0.0 mg |
| Manganese | 0.4 mg | 0.0 mg |
| Selenium | 0.9 mcg | 0.0 mcg |
| Sterols | Kale, cooked, boiled, drained, with salt | Oil, olive, salad or cooking |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Phytosterols | ~ | 221.0 mg |
| Other | Kale, cooked, boiled, drained, with salt | Oil, olive, salad or cooking |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Caffeine | 0.0 mg | 0.0 mg |
| Theobromine | 0.0 mg | 0.0 mg |
| Ash | 0.9 g | 0.0 g |
Frequently asked questions
Which has fewer calories, Kale, cooked, boiled, drained, with salt or Oil, olive, salad or cooking?
Kale, cooked, boiled, drained, with salt has fewer calories: 28 kcal for Kale, cooked, boiled, drained, with salt vs 883 kcal for Oil, olive, salad or cooking per 100 g.
Which has more protein, Kale, cooked, boiled, drained, with salt or Oil, olive, salad or cooking?
Kale, cooked, boiled, drained, with salt has more protein: 1.9 g for Kale, cooked, boiled, drained, with salt vs 0.0 g for Oil, olive, salad or cooking per 100 g.
Which has more fiber, Kale, cooked, boiled, drained, with salt or Oil, olive, salad or cooking?
Kale, cooked, boiled, drained, with salt has more fiber: 2.0 g for Kale, cooked, boiled, drained, with salt vs 0.0 g for Oil, olive, salad or cooking per 100 g.
Is Kale, cooked, boiled, drained, with salt or Oil, olive, salad or cooking healthier?
Kale, cooked, boiled, drained, with salt is lower in calories, and Kale, cooked, boiled, drained, with salt is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.