Pokeberry shoots, (poke), cooked, boiled, drained, with salt vs Kale, raw
Nutrition comparison per 100 g.
Pokeberry shoots, (poke), cooked, boiled, drained, with salt
20 kcal
Kale, raw
35 kcal
Calories
20 kcal
35 kcal
Protein
2.3 g
2.9 g
Carbs
3.1 g
4.4 g
Fiber
1.5 g
4.1 g
Sugars
1.6 g
0.8 g
Fat
0.4 g
1.5 g
Sodium
254 mg
53 mg
Key takeaways
- Pokeberry shoots, (poke), cooked, boiled, drained, with salt has 43% fewer calories (20 kcal vs 35 kcal).
- Kale, raw has more protein (2.9 g vs 2.3 g).
- Pokeberry shoots, (poke), cooked, boiled, drained, with salt has more carbs (3.1 g vs 4.4 g).
- Kale, raw has more fiber (4.1 g vs 1.5 g).
- Kale, raw has more sugars (0.8 g vs 1.6 g).
| Macronutrients | Pokeberry shoots, (poke), cooked, boiled, drained, with salt | Kale, raw |
|---|---|---|
| Calories | 20 kcal | 35 kcal |
| Protein | 2.3 g | 2.9 g |
| Total Fat | 0.4 g | 1.5 g |
| Total Carbohydrate | 3.1 g | 4.4 g |
| Dietary Fiber | 1.5 g | 4.1 g |
| Total Sugars | 1.6 g | 0.8 g |
| Water | 92.9 g | 89.6 g |
| Carbohydrates | Pokeberry shoots, (poke), cooked, boiled, drained, with salt | Kale, raw |
|---|---|---|
| Total Carbohydrate | 3.1 g | 4.4 g |
| Dietary Fiber | 1.5 g | 4.1 g |
| Total Sugars | 1.6 g | 0.8 g |
| Fats & Fatty Acids | Pokeberry shoots, (poke), cooked, boiled, drained, with salt | Kale, raw |
|---|---|---|
| Total Fat | 0.4 g | 1.5 g |
| Saturated Fat | ~ | 0.1 g |
| Monounsaturated Fat | ~ | 0.1 g |
| Polyunsaturated Fat | ~ | 0.3 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | ~ | 180.0 mg |
| Omega-6 Fatty Acids | ~ | 138.0 mg |
| Protein & Amino Acids | Pokeberry shoots, (poke), cooked, boiled, drained, with salt | Kale, raw |
|---|---|---|
| Protein | 2.3 g | 2.9 g |
| Histidine | ~ | 69.0 mg |
| Isoleucine | ~ | 197.0 mg |
| Leucine | ~ | 231.0 mg |
| Lysine | ~ | 197.0 mg |
| Methionine | ~ | 32.0 mg |
| Phenylalanine | ~ | 169.0 mg |
| Threonine | ~ | 147.0 mg |
| Tryptophan | ~ | 40.0 mg |
| Valine | ~ | 181.0 mg |
| Alanine | ~ | 166.0 mg |
| Arginine | ~ | 184.0 mg |
| Aspartic Acid | ~ | 295.0 mg |
| Cystine | ~ | 44.0 mg |
| Glutamic Acid | ~ | 374.0 mg |
| Glycine | ~ | 159.0 mg |
| Proline | ~ | 196.0 mg |
| Serine | ~ | 139.0 mg |
| Tyrosine | ~ | 117.0 mg |
| Vitamins | Pokeberry shoots, (poke), cooked, boiled, drained, with salt | Kale, raw |
|---|---|---|
| Vitamin A (RAE) | 435.0 mcg | 769.0 mcg |
| Vitamin C | 82.0 mg | 120.0 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 0.9 mg | 0.7 mg |
| Vitamin K | 108.0 mcg | 817.0 mcg |
| Thiamin (B1) | 0.1 mg | 0.1 mg |
| Riboflavin (B2) | 0.3 mg | 0.3 mg |
| Niacin (B3) | 1.1 mg | 1.2 mg |
| Vitamin B6 | 0.1 mg | 0.3 mg |
| Folate (B9) | 9.0 mcg | 62.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.0 mg | 0.4 mg |
| Choline | 0.3 mg | ~ |
| Betaine | 0.2 mg | ~ |
| Minerals | Pokeberry shoots, (poke), cooked, boiled, drained, with salt | Kale, raw |
|---|---|---|
| Calcium | 53.0 mg | 254.0 mg |
| Iron | 1.2 mg | 1.7 mg |
| Magnesium | 14.0 mg | 34.0 mg |
| Phosphorus | 33.0 mg | 56.0 mg |
| Potassium | 184.0 mg | 447.0 mg |
| Sodium | 254.0 mg | 53.0 mg |
| Zinc | 0.2 mg | 0.4 mg |
| Copper | 0.1 mg | 0.3 mg |
| Manganese | 0.3 mg | 0.9 mg |
| Selenium | 0.9 mcg | 0.9 mcg |
| Sterols | Pokeberry shoots, (poke), cooked, boiled, drained, with salt | Kale, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Pokeberry shoots, (poke), cooked, boiled, drained, with salt | Kale, raw |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Caffeine | 0.0 mg | ~ |
| Theobromine | 0.0 mg | ~ |
| Ash | 1.3 g | 1.5 g |
Frequently asked questions
Which has fewer calories, Pokeberry shoots, (poke), cooked, boiled, drained, with salt or Kale, raw?
Pokeberry shoots, (poke), cooked, boiled, drained, with salt has fewer calories: 20 kcal for Pokeberry shoots, (poke), cooked, boiled, drained, with salt vs 35 kcal for Kale, raw per 100 g.
Which has more protein, Pokeberry shoots, (poke), cooked, boiled, drained, with salt or Kale, raw?
Kale, raw has more protein: 2.3 g for Pokeberry shoots, (poke), cooked, boiled, drained, with salt vs 2.9 g for Kale, raw per 100 g.
Which has more fiber, Pokeberry shoots, (poke), cooked, boiled, drained, with salt or Kale, raw?
Kale, raw has more fiber: 1.5 g for Pokeberry shoots, (poke), cooked, boiled, drained, with salt vs 4.1 g for Kale, raw per 100 g.
Is Pokeberry shoots, (poke), cooked, boiled, drained, with salt or Kale, raw healthier?
Pokeberry shoots, (poke), 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.