Which is healthier, Kale or Navy Bean?

Navy Bean wins in 6 out of 10 nutritional categories. Kale has 49 calories and 4.3g protein per 100g, while Navy Bean has 140 calories and 8.2g protein.

How many calories are in Kale vs Navy Bean?

Kale contains 49 calories per 100g, while Navy Bean contains 140 calories per 100g.

Which has more protein, Kale or Navy Bean?

Navy Bean has more protein with 8.2g per 100g compared to 4.3g.

Kale vs Navy Bean

Nutrition Comparison per 100g

Kale 4

6 Navy Bean

Vegetables vs Legumes & Soy

Side-by-Side Nutrition Facts

Nutrient	Kale	Navy Bean	Better
Calories	49kcal	140kcal	Kale
Protein	4.3g	8.2g	Navy Bean
Total Fat	0.9g	0.6g	Navy Bean
Carbohydrates	8.8g	26.1g	Navy Bean
Fiber	3.6g	10.5g	Navy Bean
Sugar	2.3g	0.3g	Navy Bean
Vitamin C	120mg	0.9mg	Kale
Calcium	150mg	69mg	Kale
Iron	1.5mg	2.4mg	Navy Bean
Potassium	491mg	389mg	Kale

Macronutrient Breakdown

Kale

Protein: 4.3g Fat: 0.9g Carbs: 8.8g

Navy Bean

Protein: 8.2g Fat: 0.6g Carbs: 26.1g

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 Navy Bean — Key Takeaway

Kale has 91 fewer calories per 100g than Navy Bean, making it the lighter option. For protein, Navy Bean leads with 8.2g per 100g. Navy Bean is the better source of fiber at 10.5g per 100g. Kale provides 120mg of vitamin C.

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