Kale vs Lentil
Nutrition Comparison per 100g
Kale 4
vs 6 Lentil
Vegetables vs Legumes & Soy
Side-by-Side Nutrition Facts
| Nutrient | Kale | Lentil | Better |
|---|---|---|---|
| Calories | 49kcal | 116kcal | Kale |
| Protein | 4.3g | 9g | Lentil |
| Total Fat | 0.9g | 0.4g | Lentil |
| Carbohydrates | 8.8g | 20.1g | Lentil |
| Fiber | 3.6g | 7.9g | Lentil |
| Sugar | 2.3g | 1.8g | Lentil |
| Vitamin C | 120mg | 1.5mg | Kale |
| Calcium | 150mg | 19mg | Kale |
| Iron | 1.5mg | 3.3mg | Lentil |
| Potassium | 491mg | 369mg | Kale |
Macronutrient Breakdown
Kale
Protein: 4.3g Fat: 0.9g Carbs: 8.8g
Lentil
Protein: 9g Fat: 0.4g Carbs: 20.1g
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 Lentil — Key Takeaway
Kale has 67 fewer calories per 100g than Lentil, making it the lighter option. For protein, Lentil leads with 9g per 100g. Lentil is the better source of fiber at 7.9g per 100g. Kale provides 120mg of vitamin C.
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