Kale, cooked, boiled, drained, without salt vs Avocados, raw, all commercial varieties
Nutrition comparison per 100 g.
Kale, cooked, boiled, drained, without 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
23 mg
7 mg
Key takeaways
- Kale, cooked, boiled, drained, without 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, without 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, without 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, without 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, without 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, without 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, without 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 | 817.0 mcg | 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, without 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 | 23.0 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, without 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, without salt | Avocados, raw, all commercial varieties |
|---|---|---|
| Alcohol | 0.0 g | 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, without salt or Avocados, raw, all commercial varieties?
Kale, cooked, boiled, drained, without salt has fewer calories: 28 kcal for Kale, cooked, boiled, drained, without salt vs 160 kcal for Avocados, raw, all commercial varieties per 100 g.
Which has more protein, Kale, cooked, boiled, drained, without salt or Avocados, raw, all commercial varieties?
Avocados, raw, all commercial varieties has more protein: 1.9 g for Kale, cooked, boiled, drained, without salt vs 2.0 g for Avocados, raw, all commercial varieties per 100 g.
Which has more fiber, Kale, cooked, boiled, drained, without salt or Avocados, raw, all commercial varieties?
Avocados, raw, all commercial varieties has more fiber: 2.0 g for Kale, cooked, boiled, drained, without salt vs 6.7 g for Avocados, raw, all commercial varieties per 100 g.
Is Kale, cooked, boiled, drained, without salt or Avocados, raw, all commercial varieties healthier?
Kale, cooked, boiled, drained, without 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.