Beetroot vs Kale: Nutrition Guide

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

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

Kale vs Beetroot: Nutrition Comparison

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 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 mg704.8 mg
Beta karoten20 mg5927 mg

Less Calories in Beetroot

At first glance, you can see that in beetroot is less calories than in kale.

Beetroot has 43 kcal per 100g and kale 49 kcal per 100g so it is pretty easy to calculate that the difference is about 14%.

In beetroot and in kale most calories came from carbs.

See tables below to compare beetroot with kale in details.

Beetroot And Kale Nutrition Difference

  • Calories:
    kale - 14% more than beetroot
  • Carbohydrates:
    beetroot - 9% more than kale
  • Fat:
    kale - 447% more than beetroot
  • Dietary fiber:
    kale - 29% more than beetroot
  • Protein:
    kale - 166% more than beetroot

Less protein in beetroot

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

There is 4.28g per 100g of kale and 1.61g per 100g of beetroot so using simple math we can see that difference is about 166%.

More carbohydrates in beetroot

In beetroot is more carbohydrates than in kale.

There is 8.75g/100g of carbohydrates in kale and 9.56g/100g in beetroot so let me do the math for you again - difference is about 9%.

Less fat in beetroot

In beetroot is less fats than in kale.

The tables above show us that there is 0.93g/100g of fats in kale and 0.17g/100g in beetroot. In this case difference is about 447%.


  • Calories43
  • Carbohydrates9.56 g
  • Fat0.17 g
  • Dietary fiber2.8 g
  • Protein1.61 g
Beetroot calories per:
| ounce | single piece | cup | slices | cup | boiled

Calories source

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

  • Vitaminium B1 (Thiamine):
    kale - 255% more than beetroot
  • Vitaminium B2 (riboflavin):
    kale - 128% more than beetroot
  • Vitaminium B3 (Niacin):
    kale - 199% more than beetroot
  • Vitaminium B5:
    beetroot - 70% more than kale
  • Vitaminium B6:
    kale - 304% more than beetroot
  • Vitaminium B9 (Folic acid):
    kale - 29% more than beetroot
  • Vitaminium C:
    kale - 2349% more than beetroot
  • Vitaminium K:
    kale - 352300% more than beetroot
  • Beta karoten:
    kale - 29535% more than beetroot

Minerals: beetroot vs kale

  • Calcium:
    kale - 838% more than beetroot
  • Iron:
    kale - 84% more than beetroot
  • Magnessium:
    kale - 104% more than beetroot
  • Potassium:
    kale - 51% more than beetroot
  • Sodium:
    beetroot - 105% more than kale
  • Zink:
    kale - 60% more than beetroot
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz 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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