Kale vs Pumpkin: Nutrition, Calories & Protein Compared



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

Kale vs Pumpkin
Nutrition Facts

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.
Pumpkin
Serving size:
  change
one pumpkin (850g)cup, mashed (245g)cup, cubes (140g)
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 vs Pumpkin 100g Compare


per 100gKalePumpkin
Calories49 26
Carbohydrates8.75 g6.5 g
Fat0.93 g0.1 g
Dietary fiber3.6 g0.5 g
Protein4.28 g1 g
Calcium150 mg21 mg
Iron1.47 mg0.8 mg
Magnessium47 mg12 mg
Phosphorus92 mg44 mg
Potassium491 mg340 mg
Sodium38 mg1 mg
Zink0.56 mg0.32 mg
Vitaminium A9990 µg7384 µg
Vitaminium B1 (Thiamine)0.11 mg0.05 mg
Vitaminium B2 (riboflavin)0.13 mg0.11 mg
Vitaminium B3 (Niacin)1 mg0.6 mg
Vitaminium B50.091 mg0.298 mg
Vitaminium B60.271 mg0.061 mg
Vitaminium B9 (Folic acid)141 mg16 mg
Vitaminium C120 mg9 mg
Vitaminium K704.8 µg1.1 µg
Beta karoten5927 mg3100 mg
Kale vs. Pumpkin: A Nutritional Comparison

When it comes to choosing the best vegetables for our diet, kale and pumpkin often come up as top contenders. Both of these superfoods boast a wealth of health benefits and have become staples in the kitchens of health-conscious individuals around the world. But beyond their popularity, how do kale and pumpkin really compare in terms of nutrition? Let's dive into some interesting facts about these two powerhouse vegetables before comparing their nutritional profiles.

Getting to Know Kale and Pumpkin

Kale, a member of the cabbage family, has been cultivated for over 2,000 years. It's known for its hardy leaves and nutritional density. Historically, it was one of the most common green vegetables in Europe through the end of the Middle Ages. Today, it's celebrated for its versatility in the kitchen and its myriad of health benefits.

Pumpkin, on the other hand, is a type of winter squash that's native to North America. Pumpkins are not just for carving jack-o'-lanterns; they're a highly nutritious vegetable that can be roasted, mashed, turned into soup, and even baked into pies. Pumpkins have been a significant part of Native American cuisine for centuries, and they continue to be a favorite fall vegetable in many parts of the world.

Nutritional Face-Off: Kale vs. Pumpkin

When comparing the nutritional content of kale and pumpkin, it's clear that both vegetables offer a host of health benefits. Here's a breakdown of their nutritional content per 100 grams:

  • Calories: Kale has 49 calories, while pumpkin has only 26.
  • Carbohydrates: Kale contains 8.75g of carbs, and pumpkin has 6.5g.
  • Fiber: Kale offers 3.6g of fiber, significantly more than pumpkin's 0.5g.
  • Protein: Kale leads with 4.28g of protein compared to pumpkin's 1g.
  • Vitamins and Minerals: Kale is a powerhouse of vitamins A, C, and K, as well as calcium, iron, and magnesium. Pumpkin, while not as dense in these nutrients, still provides a good amount of vitamin A, potassium, and is lower in sodium.

Both kale and pumpkin are low in fat and contain no cholesterol, making them heart-healthy choices. Kale, with its higher fiber content, may be more satisfying and beneficial for digestion and weight management. However, pumpkin's lower calorie count and rich flavor make it a versatile and diet-friendly option for those looking to cut calories without sacrificing taste.

Which One to Choose?

The decision between kale and pumpkin may come down to personal preference and dietary goals. If you're looking for a low-calorie option rich in beta-carotene, pumpkin is a great choice. For those seeking to boost their intake of fiber, protein, and a wide range of vitamins and minerals, kale is the clear winner.

Ultimately, both kale and pumpkin have their place in a balanced diet. Mixing up your vegetable intake can ensure you get a wide range of nutrients, so why not include both in your meals? Whether you're whipping up a hearty kale salad or a comforting pumpkin soup, incorporating these nutritious vegetables into your diet can contribute to overall health and well-being.

In conclusion, the kale vs. pumpkin debate highlights the unique nutritional profiles of these two popular vegetables. Both offer significant health benefits, making them excellent choices for anyone looking to enrich their diet. So, the next time you're at the grocery store, consider grabbing both kale and pumpkin to enjoy the best of what each has to offer.

Kale 100g

49kcal

Calories source

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

Pumpkin 100g

26kcal

Calories source

  • 84% CARBS
  • 13% PROTEIN
  • 3% 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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