Kale vs Protein Shake
Nutrition Comparison per 100g
Kale 8
vs 2 Protein Shake
Vegetables vs Beverages
Side-by-Side Nutrition Facts
| Nutrient | Kale | Protein Shake | Better |
|---|---|---|---|
| Calories | 49kcal | 113kcal | Kale |
| Protein | 4.3g | 15g | Protein Shake |
| Total Fat | 0.9g | 3g | Kale |
| Carbohydrates | 8.8g | 8g | Kale |
| Fiber | 3.6g | 1g | Kale |
| Sugar | 2.3g | 5g | Kale |
| Vitamin C | 120mg | 0mg | Kale |
| Calcium | 150mg | 250mg | Protein Shake |
| Iron | 1.5mg | 0.5mg | Kale |
| Potassium | 491mg | 220mg | Kale |
Macronutrient Breakdown
Kale
Protein: 4.3g Fat: 0.9g Carbs: 8.8g
Protein Shake
Protein: 15g Fat: 3g Carbs: 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 Protein Shake — Key Takeaway
Kale has 64 fewer calories per 100g than Protein Shake, making it the lighter option. For protein, Protein Shake leads with 15g per 100g. Kale is the better source of fiber at 3.6g per 100g. Kale provides 120mg of vitamin C.
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