Avocado vs Kale: Choose Wisely

Where is more calories, protein, carbs - what is more healthy?

Avocado - calories, kcal, weight, nutrition
Avocado - calories, kcal, weight, nutrition

Kale vs Avocado: Nutrition Comparison

per 100gAvocadoKale
Calories160 49
Carbohydrates8.53 g8.75 g
Fat14.66 g0.93 g
Dietary fiber6.7 g3.6 g
Protein2 g4.28 g
Calcium12 mg150 mg
Iron0.55 mg1.47 mg
Magnessium29 mg47 mg
Phosphorus52 mg92 mg
Potassium485 mg491 mg
Sodium7 mg38 mg
Zink0.64 mg0.56 mg
Vitaminium B1 (Thiamine)0.067 mg0.11 mg
Vitaminium B2 (riboflavin)0.13 mg0.13 mg
Vitaminium B3 (Niacin)1.738 mg1 mg
Vitaminium B51.389 mg0.091 mg
Vitaminium B60.257 mg0.271 mg
Vitaminium B9 (Folic acid)81 mg141 mg
Vitaminium C10 mg120 mg
Vitaminium K21 mg704.8 mg
Beta karoten62 mg5927 mg

More Calories in Avocado

At first glance, you can see that in avocado is much more calories than in kale.

Avocado has 160 kcal per 100g and kale 49 kcal per 100g so it is pretty easy to calculate that the difference is about 227%.

Additionally, it is also easy to notice that most of the calories in avocado cames from fat and in kale from protein.

See tables below to compare avocado with kale in details.

Avocado And Kale Nutrition Difference

  • Calories:
    avocado - 227% more than kale
  • Carbohydrates:
    kale - 3% more than avocado
  • Fat:
    avocado - 1476% more than kale
  • Dietary fiber:
    avocado - 86% more than kale
  • Protein:
    kale - 114% more than avocado

Less protein in avocado

It is aslo easy to see see that in avocado is less protein than in kale.

There is 4.28g per 100g of kale and 2g per 100g of avocado so using simple math we can see that difference is about 114%.

Less carbohydrates in avocado

In avocado is less carbohydrates than in kale.

There is 8.75g/100g of carbohydrates in kale and 8.53g/100g in avocado so let me do the math for you again - difference is about 3%.

More fat in avocado

In avocado is more fats than in kale.

The tables above show us that there is 0.93g/100g of fats in kale and 14.66g/100g in avocado. In this case difference is about 1476%.


  • Calories160
  • Carbohydrates8.53 g
  • Fat14.66 g
  • Dietary fiber6.7 g
  • Protein2 g
Avocado calories per:
| ounce | single piece | tablespoon | teaspoon | cup | half cup

Calories source

  • 20% CARBS.
  • 5% PROTEIN
  • 76% FAT


  • Calories49
  • Carbohydrates8.75 g
  • Fat0.93 g
  • Dietary fiber3.6 g
  • Protein4.28 g
Kale calories per:
| ounce | handfull | cup | chopped

Calories source

  • 58% CARBS
  • 28% PROTEIN
  • 14% FAT

Vitamins: kale vs avocado

  • Vitaminium B1 (Thiamine):
    kale - 64% more than avocado
  • Vitaminium B2 (riboflavin):
    kale - 0% more than avocado
  • Vitaminium B3 (Niacin):
    avocado - 74% more than kale
  • Vitaminium B5:
    avocado - 1426% more than kale
  • Vitaminium B6:
    kale - 5% more than avocado
  • Vitaminium B9 (Folic acid):
    kale - 74% more than avocado
  • Vitaminium C:
    kale - 1100% more than avocado
  • Vitaminium K:
    kale - 3256% more than avocado
  • Beta karoten:
    kale - 9460% more than avocado

Minerals: avocado vs kale

  • Calcium:
    kale - 1150% more than avocado
  • Iron:
    kale - 167% more than avocado
  • Magnessium:
    kale - 62% more than avocado
  • Phosphorus:
    kale - 77% more than avocado
  • Potassium:
    kale - 1% more than avocado
  • Sodium:
    kale - 443% more than avocado
  • Zink:
    avocado - 14% more than kale
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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