Vegetables, mixed, frozen, unprepared vs Kale, raw
Nutrition comparison per 100 g.
Vegetables, mixed, frozen, unprepared
64 kcal
Kale, raw
35 kcal
Calories
64 kcal
35 kcal
Protein
3.3 g
2.9 g
Carbs
13.5 g
4.4 g
Fiber
4.0 g
4.1 g
Sugars
~
0.8 g
Fat
0.5 g
1.5 g
Sodium
47 mg
53 mg
Key takeaways
- Kale, raw has 45% fewer calories (35 kcal vs 64 kcal).
- Vegetables, mixed, frozen, unprepared has more protein (3.3 g vs 2.9 g).
- Kale, raw has more carbs (4.4 g vs 13.5 g).
- Kale, raw has more fiber (4.1 g vs 4.0 g).
- Vegetables, mixed, frozen, unprepared has more fat (0.5 g vs 1.5 g).
| Macronutrients | Vegetables, mixed, frozen, unprepared | Kale, raw |
|---|---|---|
| Calories | 64 kcal | 35 kcal |
| Protein | 3.3 g | 2.9 g |
| Total Fat | 0.5 g | 1.5 g |
| Total Carbohydrate | 13.5 g | 4.4 g |
| Dietary Fiber | 4.0 g | 4.1 g |
| Total Sugars | ~ | 0.8 g |
| Water | 82.1 g | 89.6 g |
| Carbohydrates | Vegetables, mixed, frozen, unprepared | Kale, raw |
|---|---|---|
| Total Carbohydrate | 13.5 g | 4.4 g |
| Dietary Fiber | 4.0 g | 4.1 g |
| Total Sugars | ~ | 0.8 g |
| Fats & Fatty Acids | Vegetables, mixed, frozen, unprepared | Kale, raw |
|---|---|---|
| Total Fat | 0.5 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 | 63.0 mg | 180.0 mg |
| Omega-6 Fatty Acids | 173.0 mg | 138.0 mg |
| Protein & Amino Acids | Vegetables, mixed, frozen, unprepared | Kale, raw |
|---|---|---|
| Protein | 3.3 g | 2.9 g |
| Histidine | 85.0 mg | 69.0 mg |
| Isoleucine | 162.0 mg | 197.0 mg |
| Leucine | 221.0 mg | 231.0 mg |
| Lysine | 198.0 mg | 197.0 mg |
| Methionine | 40.0 mg | 32.0 mg |
| Phenylalanine | 139.0 mg | 169.0 mg |
| Threonine | 133.0 mg | 147.0 mg |
| Tryptophan | 34.0 mg | 40.0 mg |
| Valine | 174.0 mg | 181.0 mg |
| Alanine | 143.0 mg | 166.0 mg |
| Arginine | 225.0 mg | 184.0 mg |
| Aspartic Acid | 353.0 mg | 295.0 mg |
| Cystine | 30.0 mg | 44.0 mg |
| Glutamic Acid | 455.0 mg | 374.0 mg |
| Glycine | 121.0 mg | 159.0 mg |
| Proline | 82.0 mg | 196.0 mg |
| Serine | 158.0 mg | 139.0 mg |
| Tyrosine | 86.0 mg | 117.0 mg |
| Vitamins | Vegetables, mixed, frozen, unprepared | Kale, raw |
|---|---|---|
| Vitamin A (RAE) | 254.0 mcg | 769.0 mcg |
| Vitamin C | 10.4 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) | 0.1 mg | 0.3 mg |
| Niacin (B3) | 1.3 mg | 1.2 mg |
| Vitamin B6 | 0.1 mg | 0.3 mg |
| Folate (B9) | 29.0 mcg | 62.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.2 mg | 0.4 mg |
| Minerals | Vegetables, mixed, frozen, unprepared | Kale, raw |
|---|---|---|
| Calcium | 25.0 mg | 254.0 mg |
| Iron | 1.0 mg | 1.7 mg |
| Magnesium | 24.0 mg | 34.0 mg |
| Phosphorus | 59.0 mg | 56.0 mg |
| Potassium | 212.0 mg | 447.0 mg |
| Sodium | 47.0 mg | 53.0 mg |
| Zinc | 0.5 mg | 0.4 mg |
| Copper | 0.1 mg | 0.3 mg |
| Manganese | 0.2 mg | 0.9 mg |
| Selenium | 0.4 mcg | 0.9 mcg |
| Sterols | Vegetables, mixed, frozen, unprepared | Kale, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Vegetables, mixed, frozen, unprepared | Kale, raw |
|---|---|---|
| Alcohol | 0.0 g | 0.0 g |
| Ash | 0.6 g | 1.5 g |
Frequently asked questions
Which has fewer calories, Vegetables, mixed, frozen, unprepared or Kale, raw?
Kale, raw has fewer calories: 64 kcal for Vegetables, mixed, frozen, unprepared vs 35 kcal for Kale, raw per 100 g.
Which has more protein, Vegetables, mixed, frozen, unprepared or Kale, raw?
Vegetables, mixed, frozen, unprepared has more protein: 3.3 g for Vegetables, mixed, frozen, unprepared vs 2.9 g for Kale, raw per 100 g.
Which has more fiber, Vegetables, mixed, frozen, unprepared or Kale, raw?
Kale, raw has more fiber: 4.0 g for Vegetables, mixed, frozen, unprepared vs 4.1 g for Kale, raw per 100 g.
Is Vegetables, mixed, frozen, unprepared or Kale, raw healthier?
Kale, raw is lower in calories, and Vegetables, mixed, frozen, unprepared is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.