Kale vs Corn: All Nutritional Differences

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

Kale - calories, kcal, weight, nutrition
Corn - calories, kcal, weight, nutrition

Less Calories in Kale

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

Kale has 49 kcal per 100g and corn 86 kcal per 100g so it is pretty easy to calculate that the difference is about 76%.

In kale and in corn most calories came from carbs.

See tables below to compare kale with corn in details.

Kale And Corn Nutrition Difference

Corn vs Kale: Vitamins and Minerals Comparison

per 100gKaleCorn
Calories49 86
Carbohydrates8.75 g18.7 g
Fat0.93 g1.35 g
Dietary fiber3.6 g2 g
Protein4.28 g3.27 g
Calcium150 mg2 mg
Iron1.47 mg0.52 mg
Magnessium47 mg37 mg
Potassium491 mg270 mg
Sodium38 mg15 mg
Zink0.56 mg0.46 mg
Vitaminium B1 (Thiamine)0.11 mg0.155 mg
Vitaminium B2 (riboflavin)0.13 mg0.055 mg
Vitaminium B3 (Niacin)1 mg1.77 mg
Vitaminium B50.091 mg0.717 mg
Vitaminium B60.271 mg0.093 mg
Vitaminium B9 (Folic acid)141 mg42 mg
Vitaminium C120 mg6.8 mg
Vitaminium K704.8 mg0.3 mg
Beta karoten5927 mg16 mg

More protein in kale

It is aslo easy to see see that in kale is more protein than in corn.

There is 3.27g per 100g of corn and 4.28g per 100g of kale so using simple math we can see that difference is about 31%.

Less carbohydrates in kale

In kale is less carbohydrates than in corn.

There is 18.7g/100g of carbohydrates in corn and 8.75g/100g in kale so let me do the math for you again - difference is about 114%.

Less fat in kale

In kale is less fats than in corn.

The tables above show us that there is 1.35g/100g of fats in corn and 0.93g/100g in kale. In this case difference is about 45%.


  • Calories49
  • Carbohydrates8.75 g
  • Fat0.93 g
  • Dietary fiber3.6 g
  • Protein4.28 g
Kale calories per:
100g | ounce | handfull | cup | chopped

Calories source

  • 58% CARBS.
  • 28% PROTEIN
  • 14% FAT


  • Calories86
  • Carbohydrates18.7 g
  • Fat1.35 g
  • Dietary fiber2 g
  • Protein3.27 g
Corn calories per:
100g | ounce | single piece | tablespoon | teaspoon | cup | half cup | small can | medium can

Calories source

  • 75% CARBS
  • 13% PROTEIN
  • 12% FAT

Vitamins: corn vs kale

  • Vitaminium B1 (Thiamine):
    corn - 41% more than kale
  • Vitaminium B2 (riboflavin):
    kale - 136% more than corn
  • Vitaminium B3 (Niacin):
    corn - 77% more than kale
  • Vitaminium B5:
    corn - 688% more than kale
  • Vitaminium B6:
    kale - 191% more than corn
  • Vitaminium B9 (Folic acid):
    kale - 236% more than corn
  • Vitaminium C:
    kale - 1665% more than corn
  • Vitaminium K:
    kale - 234833% more than corn
  • Beta karoten:
    kale - 36944% more than corn

Minerals: kale vs corn

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.

Add comment

We use cookies to ensure that we give you the best experience on our website. If you continue to use this site we will assume that you are happy with it. Privacy Policy