Pokeberry shoots, (poke), cooked, boiled, drained, without salt vs Kale, raw
Nutrition comparison per 100 g.
Pokeberry shoots, (poke), cooked, boiled, drained, without 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
18 mg
53 mg
Key takeaways
- Pokeberry shoots, (poke), cooked, boiled, drained, without 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, without 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, without 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, without 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, without salt | Kale, raw |
|---|---|---|
| Total Fat | 0.4 g | 1.5 g |
| Saturated Fat | 0.1 g | 0.1 g |
| Monounsaturated Fat | 0.0 g | 0.1 g |
| Polyunsaturated Fat | 0.2 g | 0.3 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 9.0 mg | 180.0 mg |
| Omega-6 Fatty Acids | 166.0 mg | 138.0 mg |
| Protein & Amino Acids | Pokeberry shoots, (poke), cooked, boiled, drained, without 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, without 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, without 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 | 18.0 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, without salt | Kale, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Pokeberry shoots, (poke), cooked, boiled, drained, without salt | Kale, raw |
|---|---|---|
| Alcohol | 0.0 g | 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, without salt or Kale, raw?
Pokeberry shoots, (poke), cooked, boiled, drained, without salt has fewer calories: 20 kcal for Pokeberry shoots, (poke), cooked, boiled, drained, without salt vs 35 kcal for Kale, raw per 100 g.
Which has more protein, Pokeberry shoots, (poke), cooked, boiled, drained, without salt or Kale, raw?
Kale, raw has more protein: 2.3 g for Pokeberry shoots, (poke), cooked, boiled, drained, without salt vs 2.9 g for Kale, raw per 100 g.
Which has more fiber, Pokeberry shoots, (poke), cooked, boiled, drained, without salt or Kale, raw?
Kale, raw has more fiber: 1.5 g for Pokeberry shoots, (poke), cooked, boiled, drained, without salt vs 4.1 g for Kale, raw per 100 g.
Is Pokeberry shoots, (poke), cooked, boiled, drained, without salt or Kale, raw healthier?
Pokeberry shoots, (poke), cooked, boiled, drained, without 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.