Kale vs Sardine
Nutrition Comparison per 100g
Kale 6
vs 4 Sardine
Vegetables vs Fish
Side-by-Side Nutrition Facts
| Nutrient | Kale | Sardine | Better |
|---|---|---|---|
| Calories | 49kcal | 208kcal | Kale |
| Protein | 4.3g | 24.6g | Sardine |
| Total Fat | 0.9g | 11.5g | Kale |
| Carbohydrates | 8.8g | 0g | Kale |
| Fiber | 3.6g | 0g | Kale |
| Sugar | 2.3g | 0g | Sardine |
| Vitamin C | 120mg | 0mg | Kale |
| Calcium | 150mg | 382mg | Sardine |
| Iron | 1.5mg | 2.9mg | Sardine |
| Potassium | 491mg | 397mg | Kale |
Macronutrient Breakdown
Kale
Protein: 4.3g Fat: 0.9g Carbs: 8.8g
Sardine
Protein: 24.6g Fat: 11.5g Carbs: 0g
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 Sardine — Key Takeaway
Kale has 159 fewer calories per 100g than Sardine, making it the lighter option. For protein, Sardine leads with 24.6g per 100g. Kale is the better source of fiber at 3.6g per 100g. Kale provides 120mg of vitamin C.
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