Kale vs Corn: Nutrition & Calories Compare


Kale vs Corn
Nutrition Facts
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Kale vs Corn 100g Compare
per 100g | Kale | Corn |
---|---|---|
Calories | 49 | 86 |
Carbohydrates | 8.75 g | 14.69 g |
Fat | 0.93 g | 1.63 g |
Dietary fiber | 3.6 g | 2.43 g |
Protein | 4.28 g | 2.79 g |
Calcium | 150 mg | 0.656 mg |
Iron | 1.47 mg | 0.388 mg |
Magnessium | 47 mg | 25.76 mg |
Phosphorus | 92 mg | 2.513 mg |
Potassium | 491 mg | 237 mg |
Zink | 0.56 mg | 2.513 mg |
Vitaminium A | 9990 µg | 187 µg |
Vitaminium B1 (Thiamine) | 0.11 mg | 0.079 mg |
Vitaminium B2 (riboflavin) | 0.13 mg | 0.138 mg |
Vitaminium B3 (Niacin) | 1 mg | 1.593 mg |
Vitaminium B5 | 0.091 mg | 0.717 mg |
Vitaminium B6 | 0.271 mg | 0.15 mg |
Vitaminium B9 (Folic acid) | 141 mg | 42 mg |
Vitaminium C | 120 mg | 6.8 mg |
Vitaminium K | 704.8 µg | 0.3 µg |
Beta karoten | 5927 mg | 16 mg |
Discovering the Nutritional Treasures of Kale and Corn
When it comes to choosing the right vegetables for your diet, the plethora of options available can be overwhelming. Among the vast sea of greens and yellows, kale and corn stand out not only for their distinctive colors and textures but also for their unique nutritional profiles. Both have been staples in various cuisines around the world, with kale being celebrated for its dense nutrient content and corn being a versatile crop that feeds millions. But when pitted against each other, how do kale and corn compare?
The Tale of Kale: A Nutrient Powerhouse
Kale, a member of the cabbage family, is often lauded as a superfood, and for good reason. This leafy green is packed with vitamins, minerals, and fiber, yet low in calories, making it a favorite among health enthusiasts. With just 49 calories per 100 grams, kale offers a staggering 120 mg of vitamin C, 9990 IU of vitamin A, and an impressive 704.8 µg of vitamin K. These vitamins support immune function, vision, and blood clotting, respectively. Furthermore, kale is a good source of minerals like calcium, iron, and magnesium, which are essential for bone health, oxygen transport, and muscle function.
Corn: A Versatile Veggie with Hidden Gems
Corn, on the other hand, is often enjoyed for its sweet flavor and satisfying crunch. A staple food in many parts of the world, corn provides more calories than kale, with 86 calories per 100 grams, making it a good energy source. While it might not boast the same vitamin and mineral content as kale, corn still has its nutritional merits. It contains 18.7 grams of carbohydrates and 2 grams of fiber, offering a quick source of energy and aiding in digestion. Corn also provides vitamins such as B1, B3, and B5, which are crucial for energy metabolism and brain function.
Comparing Kale and Corn: Beyond Just Calories
When comparing kale and corn, it's clear that both vegetables offer unique nutritional benefits. Kale stands out for its high vitamin and mineral content, especially in terms of vitamins A, C, and K, as well as calcium and iron. This makes it an excellent choice for those looking to boost their nutrient intake without adding too many calories to their diet.
Corn, while higher in calories and carbohydrates, provides a different set of benefits. It's a good source of energy and includes essential B vitamins, making it a valuable addition to a balanced diet, especially for those with higher energy needs.
Both kale and corn are low in fat and cholesterol-free, making them heart-healthy options. However, kale offers more fiber and protein per 100 grams, which can be beneficial for weight management and muscle maintenance.
Final Thoughts: Balancing Your Plate
Choosing between kale and corn doesn't have to be an either/or decision. Both vegetables have their place in a well-rounded diet. Kale might be the go-to for nutrient density, while corn can provide quick energy and a sweet taste to balance out meals. Including a variety of vegetables in your diet is key to getting a wide range of nutrients, so why not enjoy both?
In the end, the choice between kale and corn comes down to personal preference and nutritional needs. Whether you're looking for a vitamin-packed green or a sweet and satisfying yellow, both kale and corn offer valuable nutrients that can contribute to a healthy, balanced diet.
Kale 100g
49kcalCalories source
- 58% CARBS.
- 28% PROTEIN
- 14% FAT
Corn 100g
86kcalCalories source
- 69% CARBS
- 13% PROTEIN
- 17% FAT
100g | ounce | single piece | tablespoon | teaspoon | cup | half cup | small can | medium can
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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