Kale vs Kidney Bean
Nutrition Comparison per 100g
Kale 4
vs 6 Kidney Bean
Vegetables vs Legumes & Soy
Side-by-Side Nutrition Facts
| Nutrient | Kale | Kidney Bean | Better |
|---|---|---|---|
| Calories | 49kcal | 127kcal | Kale |
| Protein | 4.3g | 8.7g | Kidney Bean |
| Total Fat | 0.9g | 0.5g | Kidney Bean |
| Carbohydrates | 8.8g | 22.8g | Kidney Bean |
| Fiber | 3.6g | 6.4g | Kidney Bean |
| Sugar | 2.3g | 2.1g | Kidney Bean |
| Vitamin C | 120mg | 1.2mg | Kale |
| Calcium | 150mg | 28mg | Kale |
| Iron | 1.5mg | 2.9mg | Kidney Bean |
| Potassium | 491mg | 403mg | Kale |
Macronutrient Breakdown
Kale
Protein: 4.3g Fat: 0.9g Carbs: 8.8g
Kidney Bean
Protein: 8.7g Fat: 0.5g Carbs: 22.8g
Data Source
Nutrition data sourced from the USDA FoodData Central SR Legacy database. All values are per 100g of the food item. Actual nutritional content may vary by preparation method, brand, and serving size.
Kale vs Kidney Bean — Key Takeaway
Kale has 78 fewer calories per 100g than Kidney Bean, making it the lighter option. For protein, Kidney Bean leads with 8.7g per 100g. Kidney Bean is the better source of fiber at 6.4g per 100g. Kale provides 120mg of vitamin C.
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