Beetroot vs Kale: Calories & Nutrition Showdown



Beetroot - calories, kcal, weight, nutrition
Beetroot - calories, kcal, weight, nutrition

Beetroot vs Kale
Nutrition Facts

Beetroot
Serving size:
  change
one beetroot (110g)cup, slices (170g)cup, boiled (200g)
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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.
Kale
Serving size:
  change
handful (25g)cup, chopped (67g)
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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.

Beetroot vs Kale 100g Compare


per 100gBeetrootKale
Calories43 49
Carbohydrates9.56 g8.75 g
Fat0.17 g0.93 g
Dietary fiber2.8 g3.6 g
Protein1.61 g4.28 g
Calcium16 mg150 mg
Iron0.8 mg1.47 mg
Magnessium23 mg47 mg
Potassium325 mg491 mg
Sodium78 mg38 mg
Zink0.35 mg0.56 mg
Vitaminium A33 µg9990 µg
Vitaminium B1 (Thiamine)0.031 mg0.11 mg
Vitaminium B2 (riboflavin)0.057 mg0.13 mg
Vitaminium B3 (Niacin)0.334 mg1 mg
Vitaminium B50.155 mg0.091 mg
Vitaminium B60.067 mg0.271 mg
Vitaminium B9 (Folic acid)109 mg141 mg
Vitaminium C4.9 mg120 mg
Vitaminium K0.2 µg704.8 µg
Beta karoten20 mg5927 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

43kcal

Calories source

  • 83% CARBS.
  • 14% PROTEIN
  • 3% 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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