Kale, raw vs Avocados, raw, all commercial varieties
Nutrition comparison per 100 g.
Kale, raw
35 kcal
Avocados, raw, all commercial varieties
160 kcal
Calories
35 kcal
160 kcal
Protein
2.9 g
2.0 g
Carbs
4.4 g
8.5 g
Fiber
4.1 g
6.7 g
Sugars
0.8 g
0.7 g
Fat
1.5 g
14.7 g
Sodium
53 mg
7 mg
Key takeaways
- Kale, raw has 78% fewer calories (35 kcal vs 160 kcal).
- Kale, raw has more protein (2.9 g vs 2.0 g).
- Kale, raw has more carbs (4.4 g vs 8.5 g).
- Avocados, raw, all commercial varieties has more fiber (6.7 g vs 4.1 g).
- Avocados, raw, all commercial varieties has more sugars (0.7 g vs 0.8 g).
| Macronutrients | Kale, raw | Avocados, raw, all commercial varieties |
|---|---|---|
| Calories | 35 kcal | 160 kcal |
| Protein | 2.9 g | 2.0 g |
| Total Fat | 1.5 g | 14.7 g |
| Total Carbohydrate | 4.4 g | 8.5 g |
| Dietary Fiber | 4.1 g | 6.7 g |
| Total Sugars | 0.8 g | 0.7 g |
| Water | 89.6 g | 73.2 g |
| Carbohydrates | Kale, raw | Avocados, raw, all commercial varieties |
|---|---|---|
| Total Carbohydrate | 4.4 g | 8.5 g |
| Dietary Fiber | 4.1 g | 6.7 g |
| Starch | ~ | 0.1 g |
| Total Sugars | 0.8 g | 0.7 g |
| Fats & Fatty Acids | Kale, raw | Avocados, raw, all commercial varieties |
|---|---|---|
| Total Fat | 1.5 g | 14.7 g |
| Saturated Fat | 0.1 g | 2.1 g |
| Monounsaturated Fat | 0.1 g | 9.8 g |
| Polyunsaturated Fat | 0.3 g | 1.8 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 180.0 mg | 125.0 mg |
| Omega-6 Fatty Acids | 138.0 mg | 1,674.0 mg |
| Protein & Amino Acids | Kale, raw | Avocados, raw, all commercial varieties |
|---|---|---|
| Protein | 2.9 g | 2.0 g |
| Histidine | 69.0 mg | 49.0 mg |
| Isoleucine | 197.0 mg | 84.0 mg |
| Leucine | 231.0 mg | 143.0 mg |
| Lysine | 197.0 mg | 132.0 mg |
| Methionine | 32.0 mg | 38.0 mg |
| Phenylalanine | 169.0 mg | 97.0 mg |
| Threonine | 147.0 mg | 73.0 mg |
| Tryptophan | 40.0 mg | 25.0 mg |
| Valine | 181.0 mg | 107.0 mg |
| Alanine | 166.0 mg | 109.0 mg |
| Arginine | 184.0 mg | 88.0 mg |
| Aspartic Acid | 295.0 mg | 236.0 mg |
| Cystine | 44.0 mg | 27.0 mg |
| Glutamic Acid | 374.0 mg | 287.0 mg |
| Glycine | 159.0 mg | 104.0 mg |
| Proline | 196.0 mg | 98.0 mg |
| Serine | 139.0 mg | 114.0 mg |
| Tyrosine | 117.0 mg | 49.0 mg |
| Vitamins | Kale, raw | Avocados, raw, all commercial varieties |
|---|---|---|
| Vitamin A (RAE) | 769.0 mcg | 7.0 mcg |
| Vitamin C | 120.0 mg | 10.0 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 0.7 mg | 2.1 mg |
| Vitamin K | 817.0 mcg | 21.0 mcg |
| Thiamin (B1) | 0.1 mg | 0.1 mg |
| Riboflavin (B2) | 0.3 mg | 0.1 mg |
| Niacin (B3) | 1.2 mg | 1.7 mg |
| Vitamin B6 | 0.3 mg | 0.3 mg |
| Folate (B9) | 62.0 mcg | 81.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.4 mg | 1.4 mg |
| Choline | ~ | 14.2 mg |
| Betaine | ~ | 0.7 mg |
| Minerals | Kale, raw | Avocados, raw, all commercial varieties |
|---|---|---|
| Calcium | 254.0 mg | 12.0 mg |
| Iron | 1.7 mg | 0.6 mg |
| Magnesium | 34.0 mg | 29.0 mg |
| Phosphorus | 56.0 mg | 52.0 mg |
| Potassium | 447.0 mg | 485.0 mg |
| Sodium | 53.0 mg | 7.0 mg |
| Zinc | 0.4 mg | 0.6 mg |
| Copper | 0.3 mg | 0.2 mg |
| Manganese | 0.9 mg | 0.1 mg |
| Selenium | 0.9 mcg | 0.4 mcg |
| Fluoride | ~ | 7.0 mcg |
| Sterols | Kale, raw | 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, raw | Avocados, raw, all commercial varieties |
|---|---|---|
| Alcohol | 0.0 g | 0.0 g |
| Caffeine | ~ | 0.0 mg |
| Theobromine | ~ | 0.0 mg |
| Ash | 1.5 g | 1.6 g |
Frequently asked questions
Which has fewer calories, Kale, raw or Avocados, raw, all commercial varieties?
Kale, raw has fewer calories: 35 kcal for Kale, raw vs 160 kcal for Avocados, raw, all commercial varieties per 100 g.
Which has more protein, Kale, raw or Avocados, raw, all commercial varieties?
Kale, raw has more protein: 2.9 g for Kale, raw vs 2.0 g for Avocados, raw, all commercial varieties per 100 g.
Which has more fiber, Kale, raw or Avocados, raw, all commercial varieties?
Avocados, raw, all commercial varieties has more fiber: 4.1 g for Kale, raw vs 6.7 g for Avocados, raw, all commercial varieties per 100 g.
Is Kale, raw or Avocados, raw, all commercial varieties healthier?
Kale, raw 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.