Kale vs Pumpkin Seed
Nutrition Comparison per 100g
Kale 4
vs 6 Pumpkin Seed
Vegetables vs Nuts & Seeds
Side-by-Side Nutrition Facts
| Nutrient | Kale | Pumpkin Seed | Better |
|---|---|---|---|
| Calories | 49kcal | 559kcal | Kale |
| Protein | 4.3g | 30.2g | Pumpkin Seed |
| Total Fat | 0.9g | 49.1g | Kale |
| Carbohydrates | 8.8g | 10.7g | Pumpkin Seed |
| Fiber | 3.6g | 6g | Pumpkin Seed |
| Sugar | 2.3g | 1.4g | Pumpkin Seed |
| Vitamin C | 120mg | 1.9mg | Kale |
| Calcium | 150mg | 46mg | Kale |
| Iron | 1.5mg | 8.8mg | Pumpkin Seed |
| Potassium | 491mg | 809mg | Pumpkin Seed |
Macronutrient Breakdown
Kale
Protein: 4.3g Fat: 0.9g Carbs: 8.8g
Pumpkin Seed
Protein: 30.2g Fat: 49.1g Carbs: 10.7g
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 Pumpkin Seed — Key Takeaway
Kale has 510 fewer calories per 100g than Pumpkin Seed, making it the lighter option. For protein, Pumpkin Seed leads with 30.2g per 100g. Pumpkin Seed is the better source of fiber at 6g per 100g. Kale provides 120mg of vitamin C.
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