Which is healthier, Kale or Rice (White)?

Kale wins in 7 out of 10 nutritional categories. Kale has 49 calories and 4.3g protein per 100g, while Rice (White) has 130 calories and 2.7g protein.

How many calories are in Kale vs Rice (White)?

Kale contains 49 calories per 100g, while Rice (White) contains 130 calories per 100g.

Which has more protein, Kale or Rice (White)?

Kale has more protein with 4.3g per 100g compared to 2.7g.

Kale vs Rice (White)

Nutrition Comparison per 100g

Kale 7

3 Rice (White)

Vegetables vs Grains

Side-by-Side Nutrition Facts

Nutrient	Kale	Rice (White)	Better
Calories	49kcal	130kcal	Kale
Protein	4.3g	2.7g	Kale
Total Fat	0.9g	0.3g	Rice (White)
Carbohydrates	8.8g	28.2g	Rice (White)
Fiber	3.6g	0.4g	Kale
Sugar	2.3g	0g	Rice (White)
Vitamin C	120mg	0mg	Kale
Calcium	150mg	10mg	Kale
Iron	1.5mg	0.2mg	Kale
Potassium	491mg	35mg	Kale

Macronutrient Breakdown

Kale

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

Rice (White)

Protein: 2.7g Fat: 0.3g Carbs: 28.2g

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.