Kale, frozen, unprepared vs Avocados, raw, all commercial varieties
Nutrition comparison per 100 g.
Kale, frozen, unprepared
28 kcal
Avocados, raw, all commercial varieties
160 kcal
Calories
28 kcal
160 kcal
Protein
2.7 g
2.0 g
Carbs
4.9 g
8.5 g
Fiber
2.0 g
6.7 g
Sugars
~
0.7 g
Fat
0.5 g
14.7 g
Sodium
15 mg
7 mg
Key takeaways
- Kale, frozen, unprepared has 83% fewer calories (28 kcal vs 160 kcal).
- Kale, frozen, unprepared has more protein (2.7 g vs 2.0 g).
- Kale, frozen, unprepared has more carbs (4.9 g vs 8.5 g).
- Avocados, raw, all commercial varieties has more fiber (6.7 g vs 2.0 g).
- Kale, frozen, unprepared has more fat (0.5 g vs 14.7 g).
| Macronutrients | Kale, frozen, unprepared | Avocados, raw, all commercial varieties |
|---|---|---|
| Calories | 28 kcal | 160 kcal |
| Protein | 2.7 g | 2.0 g |
| Total Fat | 0.5 g | 14.7 g |
| Total Carbohydrate | 4.9 g | 8.5 g |
| Dietary Fiber | 2.0 g | 6.7 g |
| Total Sugars | ~ | 0.7 g |
| Water | 91.1 g | 73.2 g |
| Carbohydrates | Kale, frozen, unprepared | Avocados, raw, all commercial varieties |
|---|---|---|
| Total Carbohydrate | 4.9 g | 8.5 g |
| Dietary Fiber | 2.0 g | 6.7 g |
| Starch | ~ | 0.1 g |
| Total Sugars | ~ | 0.7 g |
| Fats & Fatty Acids | Kale, frozen, unprepared | Avocados, raw, all commercial varieties |
|---|---|---|
| Total Fat | 0.5 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 | 117.0 mg | 125.0 mg |
| Omega-6 Fatty Acids | 90.0 mg | 1,674.0 mg |
| Protein & Amino Acids | Kale, frozen, unprepared | Avocados, raw, all commercial varieties |
|---|---|---|
| Protein | 2.7 g | 2.0 g |
| Histidine | 56.0 mg | 49.0 mg |
| Isoleucine | 159.0 mg | 84.0 mg |
| Leucine | 186.0 mg | 143.0 mg |
| Lysine | 159.0 mg | 132.0 mg |
| Methionine | 26.0 mg | 38.0 mg |
| Phenylalanine | 136.0 mg | 97.0 mg |
| Threonine | 119.0 mg | 73.0 mg |
| Tryptophan | 32.0 mg | 25.0 mg |
| Valine | 145.0 mg | 107.0 mg |
| Alanine | 134.0 mg | 109.0 mg |
| Arginine | 148.0 mg | 88.0 mg |
| Aspartic Acid | 238.0 mg | 236.0 mg |
| Cystine | 35.0 mg | 27.0 mg |
| Glutamic Acid | 301.0 mg | 287.0 mg |
| Glycine | 128.0 mg | 104.0 mg |
| Proline | 158.0 mg | 98.0 mg |
| Serine | 112.0 mg | 114.0 mg |
| Tyrosine | 94.0 mg | 49.0 mg |
| Vitamins | Kale, frozen, unprepared | Avocados, raw, all commercial varieties |
|---|---|---|
| Vitamin A (RAE) | 313.0 mcg | 7.0 mcg |
| Vitamin C | 39.3 mg | 10.0 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | ~ | 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) | 0.7 mg | 1.7 mg |
| Vitamin B6 | 0.1 mg | 0.3 mg |
| Folate (B9) | 17.0 mcg | 81.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.1 mg | 1.4 mg |
| Choline | ~ | 14.2 mg |
| Betaine | ~ | 0.7 mg |
| Minerals | Kale, frozen, unprepared | Avocados, raw, all commercial varieties |
|---|---|---|
| Calcium | 136.0 mg | 12.0 mg |
| Iron | 0.9 mg | 0.6 mg |
| Magnesium | 18.0 mg | 29.0 mg |
| Phosphorus | 29.0 mg | 52.0 mg |
| Potassium | 333.0 mg | 485.0 mg |
| Sodium | 15.0 mg | 7.0 mg |
| Zinc | 0.2 mg | 0.6 mg |
| Copper | 0.0 mg | 0.2 mg |
| Manganese | 0.4 mg | 0.1 mg |
| Selenium | 0.9 mcg | 0.4 mcg |
| Fluoride | ~ | 7.0 mcg |
| Sterols | Kale, frozen, unprepared | 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, frozen, unprepared | Avocados, raw, all commercial varieties |
|---|---|---|
| Alcohol | 0.0 g | 0.0 g |
| Caffeine | ~ | 0.0 mg |
| Theobromine | ~ | 0.0 mg |
| Ash | 0.9 g | 1.6 g |
Frequently asked questions
Which has fewer calories, Kale, frozen, unprepared or Avocados, raw, all commercial varieties?
Kale, frozen, unprepared has fewer calories: 28 kcal for Kale, frozen, unprepared vs 160 kcal for Avocados, raw, all commercial varieties per 100 g.
Which has more protein, Kale, frozen, unprepared or Avocados, raw, all commercial varieties?
Kale, frozen, unprepared has more protein: 2.7 g for Kale, frozen, unprepared vs 2.0 g for Avocados, raw, all commercial varieties per 100 g.
Which has more fiber, Kale, frozen, unprepared or Avocados, raw, all commercial varieties?
Avocados, raw, all commercial varieties has more fiber: 2.0 g for Kale, frozen, unprepared vs 6.7 g for Avocados, raw, all commercial varieties per 100 g.
Is Kale, frozen, unprepared or Avocados, raw, all commercial varieties healthier?
Kale, frozen, unprepared is lower in calories, and Kale, frozen, unprepared is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.