Pokeberry shoots, (poke), raw vs Kale, raw
Nutrition comparison per 100 g.
Pokeberry shoots, (poke), raw
23 kcal
Kale, raw
35 kcal
Calories
23 kcal
35 kcal
Protein
2.6 g
2.9 g
Carbs
3.7 g
4.4 g
Fiber
1.7 g
4.1 g
Sugars
~
0.8 g
Fat
0.4 g
1.5 g
Sodium
23 mg
53 mg
Key takeaways
- Pokeberry shoots, (poke), raw has 35% fewer calories (23 kcal vs 35 kcal).
- Kale, raw has more protein (2.9 g vs 2.6 g).
- Pokeberry shoots, (poke), raw has more carbs (3.7 g vs 4.4 g).
- Kale, raw has more fiber (4.1 g vs 1.7 g).
- Pokeberry shoots, (poke), raw has more fat (0.4 g vs 1.5 g).
| Macronutrients | Pokeberry shoots, (poke), raw | Kale, raw |
|---|---|---|
| Calories | 23 kcal | 35 kcal |
| Protein | 2.6 g | 2.9 g |
| Total Fat | 0.4 g | 1.5 g |
| Total Carbohydrate | 3.7 g | 4.4 g |
| Dietary Fiber | 1.7 g | 4.1 g |
| Total Sugars | ~ | 0.8 g |
| Water | 91.6 g | 89.6 g |
| Carbohydrates | Pokeberry shoots, (poke), raw | Kale, raw |
|---|---|---|
| Total Carbohydrate | 3.7 g | 4.4 g |
| Dietary Fiber | 1.7 g | 4.1 g |
| Total Sugars | ~ | 0.8 g |
| Fats & Fatty Acids | Pokeberry shoots, (poke), raw | 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), raw | Kale, raw |
|---|---|---|
| Protein | 2.6 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), raw | Kale, raw |
|---|---|---|
| Vitamin A (RAE) | 435.0 mcg | 769.0 mcg |
| Vitamin C | 136.0 mg | 120.0 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | ~ | 0.7 mg |
| Vitamin K | ~ | 817.0 mcg |
| Thiamin (B1) | 0.1 mg | 0.1 mg |
| Riboflavin (B2) | 0.3 mg | 0.3 mg |
| Niacin (B3) | 1.2 mg | 1.2 mg |
| Vitamin B6 | 0.1 mg | 0.3 mg |
| Folate (B9) | 16.0 mcg | 62.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.0 mg | 0.4 mg |
| Minerals | Pokeberry shoots, (poke), raw | Kale, raw |
|---|---|---|
| Calcium | 53.0 mg | 254.0 mg |
| Iron | 1.7 mg | 1.7 mg |
| Magnesium | 18.0 mg | 34.0 mg |
| Phosphorus | 44.0 mg | 56.0 mg |
| Potassium | 242.0 mg | 447.0 mg |
| Sodium | 23.0 mg | 53.0 mg |
| Zinc | 0.2 mg | 0.4 mg |
| Copper | 0.2 mg | 0.3 mg |
| Manganese | 0.4 mg | 0.9 mg |
| Selenium | 0.9 mcg | 0.9 mcg |
| Sterols | Pokeberry shoots, (poke), raw | Kale, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Pokeberry shoots, (poke), raw | Kale, raw |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Ash | 1.7 g | 1.5 g |
Frequently asked questions
Which has fewer calories, Pokeberry shoots, (poke), raw or Kale, raw?
Pokeberry shoots, (poke), raw has fewer calories: 23 kcal for Pokeberry shoots, (poke), raw vs 35 kcal for Kale, raw per 100 g.
Which has more protein, Pokeberry shoots, (poke), raw or Kale, raw?
Kale, raw has more protein: 2.6 g for Pokeberry shoots, (poke), raw vs 2.9 g for Kale, raw per 100 g.
Which has more fiber, Pokeberry shoots, (poke), raw or Kale, raw?
Kale, raw has more fiber: 1.7 g for Pokeberry shoots, (poke), raw vs 4.1 g for Kale, raw per 100 g.
Is Pokeberry shoots, (poke), raw or Kale, raw healthier?
Pokeberry shoots, (poke), 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.