Kale, raw vs Beets, pickled, canned, solids and liquids
Nutrition comparison per 100 g.
Kale, raw
35 kcal
Beets, pickled, canned, solids and liquids
65 kcal
Calories
35 kcal
65 kcal
Protein
2.9 g
0.8 g
Carbs
4.4 g
16.3 g
Fiber
4.1 g
2.6 g
Sugars
0.8 g
13.6 g
Fat
1.5 g
0.1 g
Sodium
53 mg
264 mg
Key takeaways
- Kale, raw has 46% fewer calories (35 kcal vs 65 kcal).
- Kale, raw has more protein (2.9 g vs 0.8 g).
- Kale, raw has more carbs (4.4 g vs 16.3 g).
- Kale, raw has more fiber (4.1 g vs 2.6 g).
- Kale, raw has more sugars (0.8 g vs 13.6 g).
| Macronutrients | Kale, raw | Beets, pickled, canned, solids and liquids |
|---|---|---|
| Calories | 35 kcal | 65 kcal |
| Protein | 2.9 g | 0.8 g |
| Total Fat | 1.5 g | 0.1 g |
| Total Carbohydrate | 4.4 g | 16.3 g |
| Dietary Fiber | 4.1 g | 2.6 g |
| Total Sugars | 0.8 g | 13.6 g |
| Water | 89.6 g | 81.9 g |
| Carbohydrates | Kale, raw | Beets, pickled, canned, solids and liquids |
|---|---|---|
| Total Carbohydrate | 4.4 g | 16.3 g |
| Dietary Fiber | 4.1 g | 2.6 g |
| Total Sugars | 0.8 g | 13.6 g |
| Fats & Fatty Acids | Kale, raw | Beets, pickled, canned, solids and liquids |
|---|---|---|
| Total Fat | 1.5 g | 0.1 g |
| Saturated Fat | 0.1 g | 0.0 g |
| Monounsaturated Fat | 0.1 g | 0.0 g |
| Polyunsaturated Fat | 0.3 g | 0.0 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 180.0 mg | 2.0 mg |
| Omega-6 Fatty Acids | 138.0 mg | 27.0 mg |
| Protein & Amino Acids | Kale, raw | Beets, pickled, canned, solids and liquids |
|---|---|---|
| Protein | 2.9 g | 0.8 g |
| Histidine | 69.0 mg | 11.0 mg |
| Isoleucine | 197.0 mg | 24.0 mg |
| Leucine | 231.0 mg | 34.0 mg |
| Lysine | 197.0 mg | 29.0 mg |
| Methionine | 32.0 mg | 9.0 mg |
| Phenylalanine | 169.0 mg | 23.0 mg |
| Threonine | 147.0 mg | 24.0 mg |
| Tryptophan | 40.0 mg | 9.0 mg |
| Valine | 181.0 mg | 28.0 mg |
| Alanine | 166.0 mg | 30.0 mg |
| Arginine | 184.0 mg | 21.0 mg |
| Aspartic Acid | 295.0 mg | 57.0 mg |
| Cystine | 44.0 mg | 10.0 mg |
| Glutamic Acid | 374.0 mg | 212.0 mg |
| Glycine | 159.0 mg | 15.0 mg |
| Proline | 196.0 mg | 21.0 mg |
| Serine | 139.0 mg | 29.0 mg |
| Tyrosine | 117.0 mg | 19.0 mg |
| Vitamins | Kale, raw | Beets, pickled, canned, solids and liquids |
|---|---|---|
| Vitamin A (RAE) | 769.0 mcg | 2.0 mcg |
| Vitamin C | 120.0 mg | 2.3 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 0.7 mg | 0.1 mg |
| Vitamin K | 817.0 mcg | 0.3 mcg |
| Thiamin (B1) | 0.1 mg | 0.0 mg |
| Riboflavin (B2) | 0.3 mg | 0.0 mg |
| Niacin (B3) | 1.2 mg | 0.3 mg |
| Vitamin B6 | 0.3 mg | 0.1 mg |
| Folate (B9) | 62.0 mcg | 27.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.4 mg | 0.1 mg |
| Choline | ~ | 15.0 mg |
| Minerals | Kale, raw | Beets, pickled, canned, solids and liquids |
|---|---|---|
| Calcium | 254.0 mg | 11.0 mg |
| Iron | 1.7 mg | 0.4 mg |
| Magnesium | 34.0 mg | 15.0 mg |
| Phosphorus | 56.0 mg | 17.0 mg |
| Potassium | 447.0 mg | 148.0 mg |
| Sodium | 53.0 mg | 264.0 mg |
| Zinc | 0.4 mg | 0.3 mg |
| Copper | 0.3 mg | 0.1 mg |
| Manganese | 0.9 mg | 0.2 mg |
| Selenium | 0.9 mcg | 1.0 mcg |
| Sterols | Kale, raw | Beets, pickled, canned, solids and liquids |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Kale, raw | Beets, pickled, canned, solids and liquids |
|---|---|---|
| Alcohol | 0.0 g | 0.0 g |
| Caffeine | ~ | 0.0 mg |
| Theobromine | ~ | 0.0 mg |
| Ash | 1.5 g | 1.0 g |
Frequently asked questions
Which has fewer calories, Kale, raw or Beets, pickled, canned, solids and liquids?
Kale, raw has fewer calories: 35 kcal for Kale, raw vs 65 kcal for Beets, pickled, canned, solids and liquids per 100 g.
Which has more protein, Kale, raw or Beets, pickled, canned, solids and liquids?
Kale, raw has more protein: 2.9 g for Kale, raw vs 0.8 g for Beets, pickled, canned, solids and liquids per 100 g.
Which has more fiber, Kale, raw or Beets, pickled, canned, solids and liquids?
Kale, raw has more fiber: 4.1 g for Kale, raw vs 2.6 g for Beets, pickled, canned, solids and liquids per 100 g.
Is Kale, raw or Beets, pickled, canned, solids and liquids 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.