Eggplant vs. Kale
Nutrition comparison of Eggplant and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
eggplant
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in eggplant and kale:
- Both kale and eggplant are high in dietary fiber and potassium.
- Kale has more thiamin, riboflavin and folate.
- Kale is an excellent source of Vitamin A, Vitamin C, Vitamin K and calcium.
USDA sources for nutritional information: Eggplant (Eggplant, raw) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kale and eggplant contain similar amounts of calories - kale has 35 calories per 100 grams and eggplant has 25 calories.
For macronutrient ratios, eggplant is lighter in protein, much heavier in carbs and much lighter in fat compared to kale per calorie. Eggplant has a macronutrient ratio of 14:80:6 and for kale, 27:41:32 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Eggplant | Kale | |
|---|---|---|
| Protein | 14% | 27% |
| Carbohydrates | 80% | 41% |
| Fat | 6% | 32% |
| Alcohol | ~ | ~ |
carbohydrates
Kale and eggplant contain similar amounts of carbs - kale has 4.4g of total carbs per 100 grams and eggplant has 5.9g of carbohydrates.
The carbs in kale are made of 81% dietary fiber and 19% sugar, whereas the carbs in eggplant comprise of 54% sugar and 46% dietary fiber.
dietary fiber
Both kale and eggplant are high in dietary fiber. Kale has 37% more dietary fiber than eggplant - kale has 4.1g of dietary fiber per 100 grams and eggplant has 3g of dietary fiber.
sugar
Kale and eggplant contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and eggplant has 3.5g of sugar.
Protein
protein
Kale has 198% more protein than eggplant - kale has 2.9g of protein per 100 grams and eggplant has 0.98g of protein.
Fat
saturated fat
Both kale and eggplant are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and eggplant has 0.03g of saturated fat.
Vitamins
Vitamin C
Kale is an excellent source of Vitamin C and it has 41 times more Vitamin C than eggplant - kale has 93.4mg of Vitamin C per 100 grams and eggplant has 2.2mg of Vitamin C.
Vitamin A
Kale is an excellent source of Vitamin A and it has 240 times more Vitamin A than eggplant - kale has 241ug of Vitamin A per 100 grams and eggplant has 1ug of Vitamin A.
Vitamin E
Kale and eggplant contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and eggplant has 0.3mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has 110 times more Vitamin K than eggplant - kale has 389.6ug of Vitamin K per 100 grams and eggplant has 3.5ug of Vitamin K.
The B Vitamins
Kale has more thiamin, riboflavin and folate. Both eggplant and kale contain significant amounts of niacin, pantothenic acid and Vitamin B6.
| Eggplant | Kale | |
|---|---|---|
| Thiamin | 0.039 MG | 0.113 MG |
| Riboflavin | 0.037 MG | 0.347 MG |
| Niacin | 0.649 MG | 1.18 MG |
| Pantothenic acid | 0.281 MG | 0.37 MG |
| Vitamin B6 | 0.084 MG | 0.147 MG |
| Folate | 22 UG | 62 UG |
Minerals
calcium
Kale is an excellent source of calcium and it has 27 times more calcium than eggplant - kale has 254mg of calcium per 100 grams and eggplant has 9mg of calcium.
iron
Kale has 596% more iron than eggplant - kale has 1.6mg of iron per 100 grams and eggplant has 0.23mg of iron.
potassium
Both kale and eggplant are high in potassium. Kale has 52% more potassium than eggplant - kale has 348mg of potassium per 100 grams and eggplant has 229mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds,
| Eggplant | Kale | |
|---|---|---|
| Quercetin | 0.04 mg | 22.58 mg |
| isorhamnetin | ~ | 23.6 mg |
| kaempferol | ~ | 46.8 mg |
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Eggplant | Kale | |
|---|---|---|
| beta-carotene | 14 UG | 2873 UG |
| lutein + zeaxanthin | 36 UG | 6261 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than eggplant per 100 grams.
| Eggplant | Kale | |
|---|---|---|
| alpha linoleic acid | 0.013 G | 0.378 G |
| Total | 0.013 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, kale has more linoleic acid than eggplant per 100 grams.
| Eggplant | Kale | |
|---|---|---|
| linoleic acid | 0.063 G | 0.291 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.063 G | 0.294 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Eggplant or Kale .
Eggplant g
()
|
Daily Values (%) |
Kale g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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5% | saturated fat | 5% |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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| MG % |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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| MG % |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
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5% | choline | 5% |
|
MG % | |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does kale or eggplant contain more calories in 100 grams?Kale and eggplant contain similar amounts of calories - kale has 35 calories in 100g and eggplant has 25 calories.
Does kale or eggplant have more carbohydrates?
By weight, kale and eggplant contain similar amounts of carbs - kale has 4.4g of carbs for 100g and eggplant has 5.9g of carbohydrates. the carbs in kale are made of 80% dietary fiber and 20% sugar, whereas the carbs in eggplant comprise of 50% sugar and 50% dietary fiber.
Does kale or eggplant contain more calcium?
Kale is a rich source of calcium and it has 27 times more calcium than eggplant - kale has 254mg of calcium in 100 grams and eggplant has 9mg of calcium.
Does kale or eggplant contain more potassium?
Both kale and eggplant are high in potassium. Kale has 50% more potassium than eggplant - kale has 348mg of potassium in 100 grams and eggplant has 229mg of potassium.