Kale vs Zucchini: Nutrition Guide

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

Marcin PiotrowiczMarcin Piotrowicz, healthy lifestyle promoter
Kale - calories, kcal, weight, nutrition
Kale - calories, kcal, weight, nutrition

Zucchini vs Kale: Nutrition Comparison

per 100gKaleZucchini
Calories49 17
Carbohydrates8.75 g3.11 g
Fat0.93 g0.32 g
Dietary fiber3.6 g1 g
Protein4.28 g1.21 g
Calcium150 mg16 mg
Iron1.47 mg0.37 mg
Magnessium47 mg18 mg
Phosphorus92 mg38 mg
Potassium491 mg261 mg
Sodium38 mg8 mg
Zink0.56 mg0.32 mg
Vitaminium B1 (Thiamine)0.11 mg0.045 mg
Vitaminium B2 (riboflavin)0.13 mg0.094 mg
Vitaminium B3 (Niacin)1 mg0.451 mg
Vitaminium B50.091 mg0.204 mg
Vitaminium B60.271 mg0.163 mg
Vitaminium B9 (Folic acid)141 mg24 mg
Vitaminium C120 mg17.9 mg
Vitaminium K704.8 mg4.3 mg
Beta karoten5927 mg120 mg

More Calories in Kale

At first glance, you can see that in kale is much more calories than in zucchini.

Kale has 49 kcal per 100g and zucchini 17 kcal per 100g so it is pretty easy to calculate that the difference is about 188%.

In kale and in zucchini most calories came from carbs.

See tables below to compare kale with zucchini in details.

Kale And Zucchini Nutrition Difference

  • Calories:
    kale - 188% more than zucchini
  • Carbohydrates:
    kale - 181% more than zucchini
  • Fat:
    kale - 191% more than zucchini
  • Dietary fiber:
    kale - 260% more than zucchini
  • Protein:
    kale - 254% more than zucchini

More protein in kale

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

There is 1.21g per 100g of zucchini and 4.28g per 100g of kale so using simple math we can see that difference is about 254%.

More carbohydrates in kale

In kale is more carbohydrates than in zucchini.

There is 3.11g/100g of carbohydrates in zucchini and 8.75g/100g in kale so let me do the math for you again - difference is about 181%.

More fat in kale

In kale is more fats than in zucchini.

The tables above show us that there is 0.32g/100g of fats in zucchini and 0.93g/100g in kale. In this case difference is about 191%.

Kale

49kcal
  • 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

Zucchini

17kcal
  • Calories17
  • Carbohydrates3.11 g
  • Fat0.32 g
  • Dietary fiber1 g
  • Protein1.21 g
Zucchini calories per:
100g | ounce | single piece | cup | sliced

Calories source

  • 62% CARBS
  • 24% PROTEIN
  • 14% FAT

Vitamins: zucchini vs kale

  • Vitaminium B1 (Thiamine):
    kale - 144% more than zucchini
  • Vitaminium B2 (riboflavin):
    kale - 38% more than zucchini
  • Vitaminium B3 (Niacin):
    kale - 122% more than zucchini
  • Vitaminium B5:
    zucchini - 124% more than kale
  • Vitaminium B6:
    kale - 66% more than zucchini
  • Vitaminium B9 (Folic acid):
    kale - 488% more than zucchini
  • Vitaminium C:
    kale - 570% more than zucchini
  • Vitaminium K:
    kale - 16291% more than zucchini
  • Beta karoten:
    kale - 4839% more than zucchini

Minerals: kale vs zucchini

  • Calcium:
    kale - 838% more than zucchini
  • Iron:
    kale - 297% more than zucchini
  • Magnessium:
    kale - 161% more than zucchini
  • Phosphorus:
    kale - 142% more than zucchini
  • Potassium:
    kale - 88% more than zucchini
  • Sodium:
    kale - 375% more than zucchini
  • Zink:
    kale - 75% more than zucchini

Compares of kale

Compares of zucchini

Read also:

Other compares:

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