Egg White vs. Kale
Nutrition comparison of Egg White and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg white
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg white and kale:
- Egg white is a great source of protein.
- Kale has more thiamin, niacin, Vitamin B6 and folate, however, egg white contains more Vitamin B12.
- Kale has signficantly more iron than egg white.
- Kale is an excellent source of Vitamin A, Vitamin C, Vitamin K, calcium, dietary fiber and potassium.
USDA sources for nutritional information: Egg White (Egg, white, raw, fresh) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kale and egg white contain similar amounts of calories - kale has 35 calories per 100 grams and egg white has 52 calories.
For macronutrient ratios, egg white is much heavier in protein, much lighter in carbs and much lighter in fat compared to kale per calorie. Egg white has a macronutrient ratio of 91:6:3 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg White | Kale | |
|---|---|---|
| Protein | 91% | 28% |
| Carbohydrates | 6% | 41% |
| Fat | 3% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Both kale and egg white are low in carbohydrates - kale has 4.4g of total carbs per 100 grams and egg white has 0.73g of carbohydrates.
The carbs in kale are made of 81% dietary fiber and 19% sugar, whereas the carbs in egg white comprise of 100% sugar.
dietary fiber
Kale is an excellent source of dietary fiber and it has more dietary fiber than egg white - kale has 4.1g of dietary fiber per 100 grams and egg white does not contain significant amounts.
sugar
Kale and egg white contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and egg white has 0.71g of sugar.
Protein
protein
Egg white is a great source of protein and it has 273% more protein than kale - kale has 2.9g of protein per 100 grams and egg white has 10.9g of protein.
Fat
saturated fat
Both kale and egg white are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and egg white does not contain significant amounts.
Vitamins
Vitamin C
Kale is an excellent source of Vitamin C and it has more Vitamin C than egg white - kale has 93.4mg of Vitamin C per 100 grams and egg white does not contain significant amounts.
Vitamin A
Kale is an excellent source of Vitamin A and it has more Vitamin A than egg white - kale has 241ug of Vitamin A per 100 grams and egg white does not contain significant amounts.
Vitamin E
Kale has more Vitamin E than egg white - kale has 0.66mg of Vitamin E per 100 grams and egg white does not contain significant amounts.
Vitamin K
Kale is an excellent source of Vitamin K and it has more Vitamin K than egg white - kale has 389.6ug of Vitamin K per 100 grams and egg white does not contain significant amounts.
The B Vitamins
Kale has more thiamin, niacin, Vitamin B6 and folate, however, egg white contains more Vitamin B12. Both egg white and kale contain significant amounts of riboflavin and pantothenic acid.
| Egg White | Kale | |
|---|---|---|
| Thiamin | 0.004 MG | 0.113 MG |
| Riboflavin | 0.439 MG | 0.347 MG |
| Niacin | 0.105 MG | 1.18 MG |
| Pantothenic acid | 0.19 MG | 0.37 MG |
| Vitamin B6 | 0.005 MG | 0.147 MG |
| Folate | 4 UG | 62 UG |
| Vitamin B12 | 0.09 UG | ~ |
Minerals
calcium
Kale is an excellent source of calcium and it has 35 times more calcium than egg white - kale has 254mg of calcium per 100 grams and egg white has 7mg of calcium.
iron
Kale has signficantly more iron than egg white - kale has 1.6mg of iron per 100 grams and egg white has 0.08mg of iron.
potassium
Kale is an excellent source of potassium and it has 113% more potassium than egg white - kale has 348mg of potassium per 100 grams and egg white has 163mg of potassium.
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Egg White g
()
|
Daily Values (%) |
Kale g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does kale or egg white contain more calories in 100 grams?Kale and egg white contain similar amounts of calories - kale has 35 calories in 100g and egg white has 52 calories.
Is kale or egg white better for protein?
Egg white is a great source of protein and it has 270% more protein than kale - kale has 2.9g of protein per 100 grams and egg white has 10.9g of protein.
Does kale or egg white have more carbohydrates?
By weight, both kale and egg white are low in carbohydrates - kale has 4.4g of carbs for 100g and egg white has 0.73g of carbohydrates. the carbs in kale are made of 80% dietary fiber and 20% sugar, whereas the carbs in egg white comprise of 100% sugar.
Does kale or egg white contain more calcium?
Kale is a rich source of calcium and it has 35 times more calcium than egg white - kale has 254mg of calcium in 100 grams and egg white has 7mg of calcium.
Does kale or egg white contain more potassium?
Kale is a rich source of potassium and it has 110% more potassium than egg white - kale has 348mg of potassium in 100 grams and egg white has 163mg of potassium.