Kale, frozen, unprepared vs Kale, raw
Nutrition comparison per 100 g.
Kale, frozen, unprepared
28 kcal
Kale, raw
35 kcal
Calories
28 kcal
35 kcal
Protein
2.7 g
2.9 g
Carbs
4.9 g
4.4 g
Fiber
2.0 g
4.1 g
Sugars
~
0.8 g
Fat
0.5 g
1.5 g
Sodium
15 mg
53 mg
Key takeaways
- Kale, frozen, unprepared has 21% fewer calories (28 kcal vs 35 kcal).
- Kale, raw has more protein (2.9 g vs 2.7 g).
- Kale, raw has more carbs (4.4 g vs 4.9 g).
- Kale, raw has more fiber (4.1 g vs 2.0 g).
- Kale, frozen, unprepared has more fat (0.5 g vs 1.5 g).
| Macronutrients | Kale, frozen, unprepared | Kale, raw |
|---|---|---|
| Calories | 28 kcal | 35 kcal |
| Protein | 2.7 g | 2.9 g |
| Total Fat | 0.5 g | 1.5 g |
| Total Carbohydrate | 4.9 g | 4.4 g |
| Dietary Fiber | 2.0 g | 4.1 g |
| Total Sugars | ~ | 0.8 g |
| Water | 91.1 g | 89.6 g |
| Carbohydrates | Kale, frozen, unprepared | Kale, raw |
|---|---|---|
| Total Carbohydrate | 4.9 g | 4.4 g |
| Dietary Fiber | 2.0 g | 4.1 g |
| Total Sugars | ~ | 0.8 g |
| Fats & Fatty Acids | Kale, frozen, unprepared | Kale, raw |
|---|---|---|
| Total Fat | 0.5 g | 1.5 g |
| Saturated Fat | 0.1 g | 0.1 g |
| Monounsaturated Fat | 0.0 g | 0.1 g |
| Polyunsaturated Fat | 0.2 g | 0.3 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 117.0 mg | 180.0 mg |
| Omega-6 Fatty Acids | 90.0 mg | 138.0 mg |
| Protein & Amino Acids | Kale, frozen, unprepared | Kale, raw |
|---|---|---|
| Protein | 2.7 g | 2.9 g |
| Histidine | 56.0 mg | 69.0 mg |
| Isoleucine | 159.0 mg | 197.0 mg |
| Leucine | 186.0 mg | 231.0 mg |
| Lysine | 159.0 mg | 197.0 mg |
| Methionine | 26.0 mg | 32.0 mg |
| Phenylalanine | 136.0 mg | 169.0 mg |
| Threonine | 119.0 mg | 147.0 mg |
| Tryptophan | 32.0 mg | 40.0 mg |
| Valine | 145.0 mg | 181.0 mg |
| Alanine | 134.0 mg | 166.0 mg |
| Arginine | 148.0 mg | 184.0 mg |
| Aspartic Acid | 238.0 mg | 295.0 mg |
| Cystine | 35.0 mg | 44.0 mg |
| Glutamic Acid | 301.0 mg | 374.0 mg |
| Glycine | 128.0 mg | 159.0 mg |
| Proline | 158.0 mg | 196.0 mg |
| Serine | 112.0 mg | 139.0 mg |
| Tyrosine | 94.0 mg | 117.0 mg |
| Vitamins | Kale, frozen, unprepared | Kale, raw |
|---|---|---|
| Vitamin A (RAE) | 313.0 mcg | 769.0 mcg |
| Vitamin C | 39.3 mg | 120.0 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | ~ | 0.7 mg |
| Vitamin K | ~ | 817.0 mcg |
| Thiamin (B1) | 0.1 mg | 0.1 mg |
| Riboflavin (B2) | 0.1 mg | 0.3 mg |
| Niacin (B3) | 0.7 mg | 1.2 mg |
| Vitamin B6 | 0.1 mg | 0.3 mg |
| Folate (B9) | 17.0 mcg | 62.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.1 mg | 0.4 mg |
| Minerals | Kale, frozen, unprepared | Kale, raw |
|---|---|---|
| Calcium | 136.0 mg | 254.0 mg |
| Iron | 0.9 mg | 1.7 mg |
| Magnesium | 18.0 mg | 34.0 mg |
| Phosphorus | 29.0 mg | 56.0 mg |
| Potassium | 333.0 mg | 447.0 mg |
| Sodium | 15.0 mg | 53.0 mg |
| Zinc | 0.2 mg | 0.4 mg |
| Copper | 0.0 mg | 0.3 mg |
| Manganese | 0.4 mg | 0.9 mg |
| Selenium | 0.9 mcg | 0.9 mcg |
| Sterols | Kale, frozen, unprepared | Kale, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Kale, frozen, unprepared | Kale, raw |
|---|---|---|
| Alcohol | 0.0 g | 0.0 g |
| Ash | 0.9 g | 1.5 g |
Frequently asked questions
Which has fewer calories, Kale, frozen, unprepared or Kale, raw?
Kale, frozen, unprepared has fewer calories: 28 kcal for Kale, frozen, unprepared vs 35 kcal for Kale, raw per 100 g.
Which has more protein, Kale, frozen, unprepared or Kale, raw?
Kale, raw has more protein: 2.7 g for Kale, frozen, unprepared vs 2.9 g for Kale, raw per 100 g.
Which has more fiber, Kale, frozen, unprepared or Kale, raw?
Kale, raw has more fiber: 2.0 g for Kale, frozen, unprepared vs 4.1 g for Kale, raw per 100 g.
Is Kale, frozen, unprepared or Kale, raw healthier?
Kale, frozen, unprepared is lower in calories, and Kale, raw is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.