Kale, cooked, boiled, drained, without salt vs Oil, olive, salad or cooking
Nutrition comparison per 100 g.
Kale, cooked, boiled, drained, without 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
23 mg
2 mg
Key takeaways
- Kale, cooked, boiled, drained, without salt has 97% fewer calories (28 kcal vs 883 kcal).
- Kale, cooked, boiled, drained, without 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, without 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, without 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, without 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, without 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, without 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, without 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 | 817.0 mcg | 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, without 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 | 23.0 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, without salt | Oil, olive, salad or cooking |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Phytosterols | ~ | 221.0 mg |
| Other | Kale, cooked, boiled, drained, without salt | Oil, olive, salad or cooking |
|---|---|---|
| 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 | 0.0 g |
Frequently asked questions
Which has fewer calories, Kale, cooked, boiled, drained, without salt or Oil, olive, salad or cooking?
Kale, cooked, boiled, drained, without salt has fewer calories: 28 kcal for Kale, cooked, boiled, drained, without salt vs 883 kcal for Oil, olive, salad or cooking per 100 g.
Which has more protein, Kale, cooked, boiled, drained, without salt or Oil, olive, salad or cooking?
Kale, cooked, boiled, drained, without salt has more protein: 1.9 g for Kale, cooked, boiled, drained, without salt vs 0.0 g for Oil, olive, salad or cooking per 100 g.
Which has more fiber, Kale, cooked, boiled, drained, without salt or Oil, olive, salad or cooking?
Kale, cooked, boiled, drained, without salt has more fiber: 2.0 g for Kale, cooked, boiled, drained, without salt vs 0.0 g for Oil, olive, salad or cooking per 100 g.
Is Kale, cooked, boiled, drained, without salt or Oil, olive, salad or cooking healthier?
Kale, cooked, boiled, drained, without salt is lower in calories, and Kale, cooked, boiled, drained, without salt is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.