Avocado vs Kale: Nutrition & Calories Compare



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

Avocado vs Kale
Nutrition Facts

Avocado
Serving size:
  change
one avocado (220g)tablespoon (9g)teaspoon (3g)cup (150g)half cup (75g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Saturated Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

Glycemic Index: 10

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Kale
Serving size:
  change
handful (25g)cup, chopped (67g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Avocado vs Kale 100g Compare


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 A146 µg9990 µg
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 µg704.8 µg
Beta karoten62 mg5927 mg

Discover the Green Giants: Avocado and Kale

When it comes to superfoods, avocado and kale are often the stars of health-conscious kitchens around the globe. But what makes these green giants stand out? Beyond their vibrant color and versatility in recipes, both avocado and kale are packed with nutrients that offer myriad health benefits. Let’s dive into some fascinating facts about these foods before exploring how they compare in terms of nutritional value.

Avocado: The Creamy Wonder

Avocado, often mistaken for a vegetable, is actually a fruit, and more specifically, a berry. One of its most remarkable features is its rich, creamy texture, which comes from the high content of healthy fats, predominantly monounsaturated fat. Avocado is not just about fats; it also offers a substantial fiber content, vitamins, and minerals. Additionally, avocados contain more potassium than bananas, a fact that surprises many. They are also one of the few fruits that provide heart-healthy monounsaturated fats, making them a unique addition to any diet.

Kale: The Leafy Powerhouse

Kale, on the other hand, is a leafy green vegetable that belongs to the cabbage family. It’s known for its nutrient density, containing a wide range of vitamins and minerals in just a few calories. Kale is a powerhouse of antioxidants, including quercetin and kaempferol, which have been studied for their potential to counteract oxidative stress and inflammation. Its impressive vitamin K content is crucial for blood clotting and bone health. Moreover, kale is a versatile vegetable that can be enjoyed raw, sautéed, or added to smoothies.

Nutritional Face-Off

While both avocado and kale boast impressive nutritional profiles, they serve different roles in a balanced diet. Here’s a closer look at how they compare nutritionally, based on a standard serving size:

  • Calories: Avocado is more calorie-dense, with 160 calories per serving, compared to kale’s 49 calories. This is largely due to its higher fat content.
  • Fiber: Both foods are excellent sources of fiber, but avocado takes the lead with 6.7 grams, helping to promote digestive health and satiety.
  • Fats: Avocado is rich in healthy fats, providing 14.66 grams, which support heart health and nutrient absorption. Kale, however, is low in fat.
  • Protein: Kale offers more protein, with 4.28 grams per serving, making it a great option for plant-based diets.
  • Vitamins and Minerals: Kale is a superior source of vitamins A, C, and K, as well as calcium and iron. Avocado, while lower in these vitamins, provides a good amount of vitamin E and potassium.

Both avocado and kale are gluten-free and cholesterol-free, making them suitable for various dietary preferences and requirements.

Conclusion

Choosing between avocado and kale depends on your nutritional needs and personal preferences. Avocado is ideal for those looking to increase healthy fats and fiber in their diet, while kale is perfect for individuals focusing on increasing their intake of vitamins, minerals, and antioxidants. However, incorporating both into your diet can provide a broad spectrum of nutrients and health benefits, making them a dynamic duo in the realm of superfoods.

Avocado 100g

160kcal

Calories source

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

Kale 100g

49kcal

Calories source

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