Which is healthier, Kale or Onion?

Kale wins in 7 out of 10 nutritional categories. Kale has 49 calories and 4.3g protein per 100g, while Onion has 40 calories and 1.1g protein.

How many calories are in Kale vs Onion?

Kale contains 49 calories per 100g, while Onion contains 40 calories per 100g.

Which has more protein, Kale or Onion?

Kale has more protein with 4.3g per 100g compared to 1.1g.

Kale vs Onion

Nutrition Comparison per 100g

Kale 7

3 Onion

Vegetables vs Vegetables

Side-by-Side Nutrition Facts

Nutrient	Kale	Onion	Better
Calories	49kcal	40kcal	Onion
Protein	4.3g	1.1g	Kale
Total Fat	0.9g	0.1g	Onion
Carbohydrates	8.8g	9.3g	Onion
Fiber	3.6g	1.7g	Kale
Sugar	2.3g	4.2g	Kale
Vitamin C	120mg	7.4mg	Kale
Calcium	150mg	23mg	Kale
Iron	1.5mg	0.2mg	Kale
Potassium	491mg	146mg	Kale

Macronutrient Breakdown

Kale

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

Onion

Protein: 1.1g Fat: 0.1g Carbs: 9.3g

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 Onion — Key Takeaway

For protein, Kale leads with 4.3g per 100g. Kale is the better source of fiber at 3.6g per 100g. Kale provides 120mg of vitamin C.

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