Avocado vs Kale: All Nutritional Differences
Where is more calories, protein, carbs - what is more healthy?
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
Kale vs Avocado: Vitamins and Minerals Comparison
| per 100g | Avocado | Kale |
|---|---|---|
| Calories | 160 | 49 |
| Carbohydrates | 8.53 g | 8.75 g |
| Fat | 14.66 g | 0.93 g |
| Dietary fiber | 6.7 g | 3.6 g |
| Protein | 2 g | 4.28 g |
| Calcium | 12 mg | 150 mg |
| Iron | 0.55 mg | 1.47 mg |
| Magnessium | 29 mg | 47 mg |
| Phosphorus | 52 mg | 92 mg |
| Potassium | 485 mg | 491 mg |
| Sodium | 7 mg | 38 mg |
| Zink | 0.64 mg | 0.56 mg |
| Vitaminium B1 (Thiamine) | 0.067 mg | 0.11 mg |
| Vitaminium B2 (riboflavin) | 0.13 mg | 0.13 mg |
| Vitaminium B3 (Niacin) | 1.738 mg | 1 mg |
| Vitaminium B5 | 1.389 mg | 0.091 mg |
| Vitaminium B6 | 0.257 mg | 0.271 mg |
| Vitaminium B9 (Folic acid) | 81 mg | 141 mg |
| Vitaminium C | 10 mg | 120 mg |
| Vitaminium K | 21 mg | 704.8 mg |
| Beta karoten | 62 mg | 5927 mg |
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%.
Avocado
160kcal- Calories160
- Carbohydrates8.53 g
- Fat14.66 g
- Dietary fiber6.7 g
- Protein2 g
100g | ounce | single piece | tablespoon | teaspoon | cup | half cup
Calories source
- 20% CARBS.
- 5% PROTEIN
- 76% FAT
Kale
49kcal- Calories49
- Carbohydrates8.75 g
- Fat0.93 g
- Dietary fiber3.6 g
- Protein4.28 g
100g | 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
Compares of avocado
- Avocado vs Apple
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- Avocado vs Banana
- Avocado vs Blueberries
- Avocado vs Melon
- Avocado vs Cherimoya
- see all compares of avocado
Compares of kale
Read also:
- Calories from Avocado
- Calories of Banana
- Calories in Blackberries
- Apple calories per 100g
- Blackcurrant carbs per 100g
- Blueberries protein per 100g
- Melon fat per 100g
- How many calories does cherimoya have?
- Calories in handful of Cranberries
- Calories in tablespoon of Cranberries
- Calories in teaspoon of Cranberries
- How much protein in dates?
Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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