Beetroot vs Kale: Calories & Nutrition Showdown


Beetroot vs Kale
Nutrition Facts
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Beetroot vs Kale 100g Compare
per 100g | Beetroot | Kale |
---|---|---|
Calories | 43 | 49 |
Carbohydrates | 9.56 g | 8.75 g |
Fat | 0.17 g | 0.93 g |
Dietary fiber | 2.8 g | 3.6 g |
Protein | 1.61 g | 4.28 g |
Calcium | 16 mg | 150 mg |
Iron | 0.8 mg | 1.47 mg |
Magnessium | 23 mg | 47 mg |
Potassium | 325 mg | 491 mg |
Sodium | 78 mg | 38 mg |
Zink | 0.35 mg | 0.56 mg |
Vitaminium A | 33 µg | 9990 µg |
Vitaminium B1 (Thiamine) | 0.031 mg | 0.11 mg |
Vitaminium B2 (riboflavin) | 0.057 mg | 0.13 mg |
Vitaminium B3 (Niacin) | 0.334 mg | 1 mg |
Vitaminium B5 | 0.155 mg | 0.091 mg |
Vitaminium B6 | 0.067 mg | 0.271 mg |
Vitaminium B9 (Folic acid) | 109 mg | 141 mg |
Vitaminium C | 4.9 mg | 120 mg |
Vitaminium K | 0.2 µg | 704.8 µg |
Beta karoten | 20 mg | 5927 mg |
Discover the Nutritional Showdown: Beetroot vs Kale
When it comes to choosing the best vegetables for your health, the debate between beetroot and kale is a hot topic among nutrition enthusiasts. Both are celebrated for their health benefits and nutritional profiles, but how do they really compare? Let's dive into some interesting facts about these two superfoods before comparing their nutritional values.
Interesting Facts About Beetroot
Beetroot, with its vibrant red color, is not only known for its distinct taste but also for its impressive health benefits. Historically, beetroots were valued by the Romans not only as a food but also for their medicinal properties, which are still recognized today. Beetroots are rich in nitrates, which the body converts into nitric oxide—a compound that can improve blood flow and lower blood pressure. Furthermore, beetroots are a great source of antioxidants, particularly betalains, which give them their red color and have been linked to reduced inflammation and cancer risk.
Interesting Facts About Kale
Kale, on the other hand, is a powerhouse of nutrients. Often labeled as a superfood, kale is loaded with vitamins and minerals. It's one of the world's best sources of Vitamin K, essential for blood clotting and bone health. Kale's rise to fame can be traced back to World War II when it was promoted in the UK as an easy-to-grow crop that could help relieve food shortages. Besides its nutritional benefits, kale has also become a popular ingredient in smoothies, salads, and even chips, thanks to its versatility in cooking.
Beetroot vs Kale: A Nutritional Comparison
When comparing beetroot vs kale calories and their overall nutritional profiles, it's clear that both vegetables offer unique benefits. Here's a closer look at how they stack up nutritionally per 100g serving:
- Calories: Beetroot has 43 calories, while kale has slightly more at 49 calories.
- Carbohydrates: Beetroot contains 9.56g of carbs, and kale has a slightly lower amount at 8.75g.
- Fiber: Kale takes the lead with 3.6g of fiber compared to beetroot's 2.8g.
- Fat: Kale contains more fat at 0.93g, with beetroot at a mere 0.17g.
- Protein: Kale is significantly higher in protein, offering 4.28g, while beetroot provides 1.61g.
- Vitamins and Minerals: Kale is a clear winner in terms of vitamin A, vitamin C, vitamin K, calcium, iron, magnesium, and potassium. Beetroot, however, is not far behind and still provides a decent amount of these nutrients along with its own set of health benefits.
Kale vs Beetroot: Which One Should You Choose?
The decision between kale vs beetroot nutrition ultimately depends on your personal health goals and dietary preferences. If you're looking for a low-calorie option rich in vitamins A, C, and K, kale might be the way to go. On the other hand, if you're interested in a vegetable that can improve blood flow and provide antioxidants, beetroot is an excellent choice.
Why not incorporate both into your diet? Enjoying a variety of vegetables is key to a balanced diet. Both beetroot and kale can be delicious and healthful additions to your meals, offering a range of nutrients and health benefits. Whether you prefer them roasted, sautéed, or raw in salads and smoothies, mixing and matching these vegetables can help you enjoy the best of both worlds.
In conclusion, the beetroot vs kale compare debate doesn't have to end with choosing one over the other. Both are nutritional powerhouses that can enhance your diet in different ways. So, the next time you're at the grocery store, consider picking up both and experimenting with recipes that incorporate these two fantastic vegetables.
Beetroot 100g
43kcalCalories source
- 83% CARBS.
- 14% PROTEIN
- 3% FAT
Kale 100g
49kcalCalories source
- 58% CARBS
- 28% PROTEIN
- 14% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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