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Onions, frozen, whole, cooked, boiled, drained, with salt vs Kale, raw

Nutrition comparison per 100 g.

Onions, frozen, whole, cooked, boiled, drained, with salt 26 kcal Kale, raw 35 kcal
Calories
26 kcal 35 kcal
Protein
0.7 g 2.9 g
Carbs
6.1 g 4.4 g
Fiber
1.4 g 4.1 g
Sugars
2.9 g 0.8 g
Fat
0.1 g 1.5 g
Sodium
244 mg 53 mg

Key takeaways

  • Onions, frozen, whole, cooked, boiled, drained, with salt has 27% fewer calories (26 kcal vs 35 kcal).
  • Kale, raw has more protein (2.9 g vs 0.7 g).
  • Kale, raw has more carbs (4.4 g vs 6.1 g).
  • Kale, raw has more fiber (4.1 g vs 1.4 g).
  • Kale, raw has more sugars (0.8 g vs 2.9 g).
MacronutrientsOnions, frozen, whole, cooked, boiled, drained, with saltKale, raw
Calories 26 kcal 35 kcal
Protein 0.7 g 2.9 g
Total Fat 0.1 g 1.5 g
Total Carbohydrate 6.1 g 4.4 g
Dietary Fiber 1.4 g 4.1 g
Total Sugars 2.9 g 0.8 g
Water 92.2 g 89.6 g
CarbohydratesOnions, frozen, whole, cooked, boiled, drained, with saltKale, raw
Total Carbohydrate 6.1 g 4.4 g
Dietary Fiber 1.4 g 4.1 g
Total Sugars 2.9 g 0.8 g
Fats & Fatty AcidsOnions, frozen, whole, cooked, boiled, drained, with saltKale, raw
Total Fat 0.1 g 1.5 g
Saturated Fat 0.0 g 0.1 g
Monounsaturated Fat 0.0 g 0.1 g
Polyunsaturated Fat 0.0 g 0.3 g
Trans Fat 0.0 g 0.0 g
Omega-3 Fatty Acids 1.0 mg 180.0 mg
Omega-6 Fatty Acids 19.0 mg 138.0 mg
Protein & Amino AcidsOnions, frozen, whole, cooked, boiled, drained, with saltKale, raw
Protein 0.7 g 2.9 g
Histidine 12.0 mg 69.0 mg
Isoleucine 25.0 mg 197.0 mg
Leucine 25.0 mg 231.0 mg
Lysine 34.0 mg 197.0 mg
Methionine 6.0 mg 32.0 mg
Phenylalanine 18.0 mg 169.0 mg
Threonine 17.0 mg 147.0 mg
Tryptophan 10.0 mg 40.0 mg
Valine 16.0 mg 181.0 mg
Alanine 20.0 mg 166.0 mg
Arginine 95.0 mg 184.0 mg
Aspartic Acid 39.0 mg 295.0 mg
Cystine 13.0 mg 44.0 mg
Glutamic Acid 114.0 mg 374.0 mg
Glycine 29.0 mg 159.0 mg
Proline 22.0 mg 196.0 mg
Serine 21.0 mg 139.0 mg
Tyrosine 18.0 mg 117.0 mg
VitaminsOnions, frozen, whole, cooked, boiled, drained, with saltKale, raw
Vitamin A (RAE) 0.0 mcg 769.0 mcg
Vitamin C 5.1 mg 120.0 mg
Vitamin D 0.0 mcg 0.0 mcg
Vitamin E 0.0 mg 0.7 mg
Vitamin K 0.3 mcg 817.0 mcg
Thiamin (B1) 0.0 mg 0.1 mg
Riboflavin (B2) 0.0 mg 0.3 mg
Niacin (B3) 0.1 mg 1.2 mg
Vitamin B6 0.1 mg 0.3 mg
Folate (B9) 13.0 mcg 62.0 mcg
Vitamin B12 0.0 mcg 0.0 mcg
Pantothenic Acid (B5) 0.1 mg 0.4 mg
Choline 4.4 mg ~
MineralsOnions, frozen, whole, cooked, boiled, drained, with saltKale, raw
Calcium 27.0 mg 254.0 mg
Iron 0.3 mg 1.7 mg
Magnesium 8.0 mg 34.0 mg
Phosphorus 2.0 mg 56.0 mg
Potassium 101.0 mg 447.0 mg
Sodium 244.0 mg 53.0 mg
Zinc 0.1 mg 0.4 mg
Copper 0.0 mg 0.3 mg
Manganese 0.0 mg 0.9 mg
Selenium 0.4 mcg 0.9 mcg
SterolsOnions, frozen, whole, cooked, boiled, drained, with saltKale, raw
Cholesterol 0.0 mg 0.0 mg
OtherOnions, frozen, whole, cooked, boiled, drained, with saltKale, raw
Alcohol 0.0 g 0.0 g
Caffeine 0.0 mg ~
Theobromine 0.0 mg ~
Ash 0.9 g 1.5 g

Frequently asked questions

Which has fewer calories, Onions, frozen, whole, cooked, boiled, drained, with salt or Kale, raw?

Onions, frozen, whole, cooked, boiled, drained, with salt has fewer calories: 26 kcal for Onions, frozen, whole, cooked, boiled, drained, with salt vs 35 kcal for Kale, raw per 100 g.

Which has more protein, Onions, frozen, whole, cooked, boiled, drained, with salt or Kale, raw?

Kale, raw has more protein: 0.7 g for Onions, frozen, whole, cooked, boiled, drained, with salt vs 2.9 g for Kale, raw per 100 g.

Which has more fiber, Onions, frozen, whole, cooked, boiled, drained, with salt or Kale, raw?

Kale, raw has more fiber: 1.4 g for Onions, frozen, whole, cooked, boiled, drained, with salt vs 4.1 g for Kale, raw per 100 g.

Is Onions, frozen, whole, cooked, boiled, drained, with salt or Kale, raw healthier?

Onions, frozen, whole, cooked, boiled, drained, with salt 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.

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