Eggplant vs Kale: Calories & Nutrition Showdown



Eggplant - calories, kcal, weight, nutrition
Eggplant - calories, kcal, weight, nutrition

Eggplant vs Kale
Nutrition Facts

Eggplant
Serving size:
  change
one eggplant (280g)slice (30g)cup (99g)half cup (49.5g)
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.
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.

Eggplant vs Kale 100g Compare


per 100gEggplantKale
Calories24 49
Carbohydrates5.7 g8.75 g
Fat0.19 g0.93 g
Dietary fiber3.4 g3.6 g
Protein1 g4.28 g
Calcium9 mg150 mg
Iron0.24 mg1.47 mg
Magnessium14 mg47 mg
Potassium230 mg491 mg
Sodium2 mg38 mg
Zink0.16 mg0.56 mg
Vitaminium A27 µg9990 µg
Vitaminium B1 (Thiamine)0.039 mg0.11 mg
Vitaminium B2 (riboflavin)0.037 mg0.13 mg
Vitaminium B3 (Niacin)0.649 mg1 mg
Vitaminium B50.281 mg0.091 mg
Vitaminium B60.084 mg0.271 mg
Vitaminium B9 (Folic acid)22 mg141 mg
Vitaminium C2.2 mg120 mg
Vitaminium K3.5 µg704.8 µg

Discover the Nutritional Benefits of Eggplant and Kale

When it comes to choosing vegetables for a healthy diet, the variety can be both exciting and overwhelming. Two popular contenders in the realm of nutrition are eggplant and kale. Each brings its own set of health benefits to the table, along with distinct flavors and textures. Let’s delve into some interesting facts about these two vegetables before comparing their nutritional profiles.

The Versatile Eggplant

Eggplant, with its deep purple skin and spongy texture, is a staple in cuisines around the world. From Italian eggplant parmesan to Indian baingan bharta, this vegetable is as versatile as it is nutritious. Eggplants are rich in antioxidants, particularly nasunin found in the skin, which is known for its ability to fight free radicals and support brain health.

Kale: The Nutrient Powerhouse

Kale, on the other hand, has been celebrated as a superfood in recent years, and for good reason. This leafy green is packed with vitamins, minerals, and antioxidants. It’s a fantastic source of vitamin K, which is essential for blood clotting and bone health. Kale can be enjoyed in various ways, from kale chips to smoothies, making it a versatile addition to any diet.

Nutritional Comparison

When it comes to comparing eggplant and kale, it's like comparing apples to oranges; both are nutritious but in different ways. Here’s a closer look at their nutritional content per 100g serving:

  • Calories: Eggplant has 24 calories, making it a low-calorie option, while kale has 49 calories.
  • Carbohydrates: Eggplant contains 5.7g of carbs, whereas kale has 8.75g.
  • Fiber: Both vegetables are high in fiber, with eggplant at 3.4g and kale slightly higher at 3.6g.
  • Fat: Kale contains more fat at 0.93g compared to eggplant's 0.19g, but both are still considered low-fat.
  • Protein: Kale is richer in protein with 4.28g, whereas eggplant provides 1g.
  • Vitamins and Minerals: Kale outshines eggplant in terms of vitamin and mineral content, offering significantly more calcium, iron, magnesium, potassium, vitamins A, C, K, and various B vitamins.

While eggplant is a low-calorie option with beneficial antioxidants, kale provides a robust profile of vitamins and minerals, making it a nutrient-dense choice. However, both vegetables offer unique health benefits and can contribute to a well-rounded diet.

Conclusion

In the end, the choice between eggplant and kale comes down to personal preference and dietary needs. Whether you’re drawn to the creamy texture of roasted eggplant or the crisp freshness of a kale salad, incorporating a variety of vegetables into your diet is key to receiving a broad spectrum of nutrients. So, why not enjoy both? After all, variety is the spice of life—and the foundation of a healthy diet.

Eggplant 100g

24kcal

Calories source

  • 80% CARBS.
  • 14% PROTEIN
  • 6% 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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