Which is healthier, Kale or Quinoa?

Kale wins in 6 out of 10 nutritional categories. Kale has 49 calories and 4.3g protein per 100g, while Quinoa has 120 calories and 4.4g protein.

How many calories are in Kale vs Quinoa?

Kale contains 49 calories per 100g, while Quinoa contains 120 calories per 100g.

Which has more protein, Kale or Quinoa?

Quinoa has more protein with 4.4g per 100g compared to 4.3g.

Kale vs Quinoa

Nutrition Comparison per 100g

Kale 6

3 Quinoa

Vegetables vs Grains

Side-by-Side Nutrition Facts

Nutrient	Kale	Quinoa	Better
Calories	49kcal	120kcal	Kale
Protein	4.3g	4.4g	Quinoa
Total Fat	0.9g	1.9g	Kale
Carbohydrates	8.8g	21.3g	Quinoa
Fiber	3.6g	2.8g	Kale
Sugar	2.3g	0.9g	Quinoa
Vitamin C	120mg	0mg	Kale
Calcium	150mg	17mg	Kale
Iron	1.5mg	1.5mg	Tie
Potassium	491mg	172mg	Kale

Macronutrient Breakdown

Kale

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

Quinoa

Protein: 4.4g Fat: 1.9g Carbs: 21.3g

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 Quinoa — Key Takeaway

Kale has 71 fewer calories per 100g than Quinoa, making it the lighter option. Kale is the better source of fiber at 3.6g per 100g. Kale provides 120mg of vitamin C.

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