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Rutabagas, cooked, boiled, drained, without salt vs Kale, raw

Nutrition comparison per 100 g.

Rutabagas, cooked, boiled, drained, without salt 39 kcal Kale, raw 35 kcal
Calories
39 kcal 35 kcal
Protein
1.3 g 2.9 g
Carbs
8.7 g 4.4 g
Fiber
1.8 g 4.1 g
Sugars
6.0 g 0.8 g
Fat
0.2 g 1.5 g
Sodium
20 mg 53 mg

Key takeaways

  • Kale, raw has 9% fewer calories (35 kcal vs 39 kcal).
  • Kale, raw has more protein (2.9 g vs 1.3 g).
  • Kale, raw has more carbs (4.4 g vs 8.7 g).
  • Kale, raw has more fiber (4.1 g vs 1.8 g).
  • Kale, raw has more sugars (0.8 g vs 6.0 g).
MacronutrientsRutabagas, cooked, boiled, drained, without saltKale, raw
Calories 39 kcal 35 kcal
Protein 1.3 g 2.9 g
Total Fat 0.2 g 1.5 g
Total Carbohydrate 8.7 g 4.4 g
Dietary Fiber 1.8 g 4.1 g
Total Sugars 6.0 g 0.8 g
Water 88.9 g 89.6 g
CarbohydratesRutabagas, cooked, boiled, drained, without saltKale, raw
Total Carbohydrate 8.7 g 4.4 g
Dietary Fiber 1.8 g 4.1 g
Total Sugars 6.0 g 0.8 g
Fats & Fatty AcidsRutabagas, cooked, boiled, drained, without saltKale, raw
Total Fat 0.2 g 1.5 g
Saturated Fat 0.0 g 0.1 g
Monounsaturated Fat 0.0 g 0.1 g
Polyunsaturated Fat 0.1 g 0.3 g
Trans Fat 0.0 g 0.0 g
Omega-3 Fatty Acids 57.0 mg 180.0 mg
Omega-6 Fatty Acids 38.0 mg 138.0 mg
Protein & Amino AcidsRutabagas, cooked, boiled, drained, without saltKale, raw
Protein 1.3 g 2.9 g
Histidine 32.0 mg 69.0 mg
Isoleucine 53.0 mg 197.0 mg
Leucine 41.0 mg 231.0 mg
Lysine 42.0 mg 197.0 mg
Methionine 10.0 mg 32.0 mg
Phenylalanine 34.0 mg 169.0 mg
Threonine 50.0 mg 147.0 mg
Tryptophan 14.0 mg 40.0 mg
Valine 51.0 mg 181.0 mg
Alanine 35.0 mg 166.0 mg
Arginine 159.0 mg 184.0 mg
Aspartic Acid 94.0 mg 295.0 mg
Cystine 12.0 mg 44.0 mg
Glutamic Acid 152.0 mg 374.0 mg
Glycine 30.0 mg 159.0 mg
Proline ~ 196.0 mg
Serine 37.0 mg 139.0 mg
Tyrosine 25.0 mg 117.0 mg
VitaminsRutabagas, cooked, boiled, drained, without saltKale, raw
Vitamin A (RAE) 0.0 mcg 769.0 mcg
Vitamin C 18.8 mg 120.0 mg
Vitamin D 0.0 mcg 0.0 mcg
Vitamin E 0.3 mg 0.7 mg
Vitamin K 0.3 mcg 817.0 mcg
Thiamin (B1) 0.1 mg 0.1 mg
Riboflavin (B2) 0.0 mg 0.3 mg
Niacin (B3) 0.7 mg 1.2 mg
Vitamin B6 0.1 mg 0.3 mg
Folate (B9) 15.0 mcg 62.0 mcg
Vitamin B12 0.0 mcg 0.0 mcg
Pantothenic Acid (B5) 0.2 mg 0.4 mg
Choline 15.2 mg ~
MineralsRutabagas, cooked, boiled, drained, without saltKale, raw
Calcium 48.0 mg 254.0 mg
Iron 0.5 mg 1.7 mg
Magnesium 23.0 mg 34.0 mg
Phosphorus 56.0 mg 56.0 mg
Potassium 326.0 mg 447.0 mg
Sodium 20.0 mg 53.0 mg
Zinc 0.4 mg 0.4 mg
Copper 0.0 mg 0.3 mg
Manganese 0.2 mg 0.9 mg
Selenium 0.7 mcg 0.9 mcg
SterolsRutabagas, cooked, boiled, drained, without saltKale, raw
Cholesterol 0.0 mg 0.0 mg
OtherRutabagas, cooked, boiled, drained, without 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, Rutabagas, cooked, boiled, drained, without salt or Kale, raw?

Kale, raw has fewer calories: 39 kcal for Rutabagas, cooked, boiled, drained, without salt vs 35 kcal for Kale, raw per 100 g.

Which has more protein, Rutabagas, cooked, boiled, drained, without salt or Kale, raw?

Kale, raw has more protein: 1.3 g for Rutabagas, cooked, boiled, drained, without salt vs 2.9 g for Kale, raw per 100 g.

Which has more fiber, Rutabagas, cooked, boiled, drained, without salt or Kale, raw?

Kale, raw has more fiber: 1.8 g for Rutabagas, cooked, boiled, drained, without salt vs 4.1 g for Kale, raw per 100 g.

Is Rutabagas, cooked, boiled, drained, without salt or Kale, raw 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.

More Rutabagas, cooked, boiled, drained, without salt comparisons