Kale, raw vs Oil, olive, salad or cooking
Nutrition comparison per 100 g.
Kale, raw
35 kcal
Oil, olive, salad or cooking
883 kcal
Calories
35 kcal
883 kcal
Protein
2.9 g
0.0 g
Carbs
4.4 g
0.0 g
Fiber
4.1 g
0.0 g
Sugars
0.8 g
0.0 g
Fat
1.5 g
100.0 g
Sodium
53 mg
2 mg
Key takeaways
- Kale, raw has 96% fewer calories (35 kcal vs 883 kcal).
- Kale, raw has more protein (2.9 g vs 0.0 g).
- Oil, olive, salad or cooking has more carbs (0.0 g vs 4.4 g).
- Kale, raw has more fiber (4.1 g vs 0.0 g).
- Oil, olive, salad or cooking has more sugars (0.0 g vs 0.8 g).
| Macronutrients | Kale, raw | Oil, olive, salad or cooking |
|---|---|---|
| Calories | 35 kcal | 883 kcal |
| Protein | 2.9 g | 0.0 g |
| Total Fat | 1.5 g | 100.0 g |
| Total Carbohydrate | 4.4 g | 0.0 g |
| Dietary Fiber | 4.1 g | 0.0 g |
| Total Sugars | 0.8 g | 0.0 g |
| Water | 89.6 g | 0.0 g |
| Carbohydrates | Kale, raw | Oil, olive, salad or cooking |
|---|---|---|
| Total Carbohydrate | 4.4 g | 0.0 g |
| Dietary Fiber | 4.1 g | 0.0 g |
| Total Sugars | 0.8 g | 0.0 g |
| Fats & Fatty Acids | Kale, raw | Oil, olive, salad or cooking |
|---|---|---|
| Total Fat | 1.5 g | 100.0 g |
| Saturated Fat | 0.1 g | 13.8 g |
| Monounsaturated Fat | 0.1 g | 73.0 g |
| Polyunsaturated Fat | 0.3 g | 10.5 g |
| Trans Fat | 0.0 g | ~ |
| Omega-3 Fatty Acids | 180.0 mg | 761.0 mg |
| Omega-6 Fatty Acids | 138.0 mg | 9,762.0 mg |
| Protein & Amino Acids | Kale, raw | Oil, olive, salad or cooking |
|---|---|---|
| Protein | 2.9 g | 0.0 g |
| Histidine | 69.0 mg | 0.0 mg |
| Isoleucine | 197.0 mg | 0.0 mg |
| Leucine | 231.0 mg | 0.0 mg |
| Lysine | 197.0 mg | 0.0 mg |
| Methionine | 32.0 mg | 0.0 mg |
| Phenylalanine | 169.0 mg | 0.0 mg |
| Threonine | 147.0 mg | 0.0 mg |
| Tryptophan | 40.0 mg | 0.0 mg |
| Valine | 181.0 mg | 0.0 mg |
| Alanine | 166.0 mg | 0.0 mg |
| Arginine | 184.0 mg | 0.0 mg |
| Aspartic Acid | 295.0 mg | 0.0 mg |
| Cystine | 44.0 mg | 0.0 mg |
| Glutamic Acid | 374.0 mg | 0.0 mg |
| Glycine | 159.0 mg | 0.0 mg |
| Proline | 196.0 mg | 0.0 mg |
| Serine | 139.0 mg | 0.0 mg |
| Tyrosine | 117.0 mg | 0.0 mg |
| Vitamins | Kale, raw | Oil, olive, salad or cooking |
|---|---|---|
| Vitamin A (RAE) | 769.0 mcg | 0.0 mcg |
| Vitamin C | 120.0 mg | 0.0 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 0.7 mg | 14.4 mg |
| Vitamin K | 817.0 mcg | 60.2 mcg |
| Thiamin (B1) | 0.1 mg | 0.0 mg |
| Riboflavin (B2) | 0.3 mg | 0.0 mg |
| Niacin (B3) | 1.2 mg | 0.0 mg |
| Vitamin B6 | 0.3 mg | 0.0 mg |
| Folate (B9) | 62.0 mcg | 0.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.4 mg | 0.0 mg |
| Choline | ~ | 0.3 mg |
| Betaine | ~ | 0.1 mg |
| Minerals | Kale, raw | Oil, olive, salad or cooking |
|---|---|---|
| Calcium | 254.0 mg | 1.0 mg |
| Iron | 1.7 mg | 0.6 mg |
| Magnesium | 34.0 mg | 0.0 mg |
| Phosphorus | 56.0 mg | 0.0 mg |
| Potassium | 447.0 mg | 1.0 mg |
| Sodium | 53.0 mg | 2.0 mg |
| Zinc | 0.4 mg | 0.0 mg |
| Copper | 0.3 mg | 0.0 mg |
| Manganese | 0.9 mg | 0.0 mg |
| Selenium | 0.9 mcg | 0.0 mcg |
| Sterols | Kale, raw | Oil, olive, salad or cooking |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Phytosterols | ~ | 221.0 mg |
| Other | Kale, raw | Oil, olive, salad or cooking |
|---|---|---|
| Alcohol | 0.0 g | 0.0 g |
| Caffeine | ~ | 0.0 mg |
| Theobromine | ~ | 0.0 mg |
| Ash | 1.5 g | 0.0 g |
Frequently asked questions
Which has fewer calories, Kale, raw or Oil, olive, salad or cooking?
Kale, raw has fewer calories: 35 kcal for Kale, raw vs 883 kcal for Oil, olive, salad or cooking per 100 g.
Which has more protein, Kale, raw or Oil, olive, salad or cooking?
Kale, raw has more protein: 2.9 g for Kale, raw vs 0.0 g for Oil, olive, salad or cooking per 100 g.
Which has more fiber, Kale, raw or Oil, olive, salad or cooking?
Kale, raw has more fiber: 4.1 g for Kale, raw vs 0.0 g for Oil, olive, salad or cooking per 100 g.
Is Kale, raw or Oil, olive, salad or cooking 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.