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.
Detailed nutritional comparison of eggplant and kale is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Eggplant (Eggplant, raw) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.

Image of Eggplant src
Image of Kale src

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 .

Note: The specific food items compared are: Eggplant (Eggplant, raw) and Kale (Kale, raw) .

Eggplant 100g

( 100 g )
Daily Values (%)

Kale 100g

( 100 g )
25KCAL 1%
calories 40%
35KCAL 2%
5.9G 2%
34% carbohydrates
4.4G 2%
3G 12%
dietary fiber 37%
4.1G 16%
3.5G 254% sugar 0.99G
0.18G 0.3%
total fat 733%
1.5G 2%
0.03G 0.2%
saturated fat 498%
0.18G 1%
0.02G monounsaturated fat 398% 0.1G
0.08G polyunsaturated fat 737% 0.67G
2MG 0.1%
sodium >999%
53MG 4%
Vitamins and Minerals
1UG 0.1%
Vitamin A >999%
241UG 34%
2.2MG 3%
Vitamin C >999%
93MG 125%
9MG 1%
calcium >999%
254MG 25%
0.23MG 1%
iron 595%
1.6MG 9%
14MG 5%
magnesium 136%
33MG 11%
229MG 10%
potassium 52%
348MG 15%
0.04MG 4%
thiamin (Vit B1) 175%
0.11MG 10%
0.04MG 3%
riboflavin (Vit B2) 773%
0.35MG 32%
0.65MG 5%
niacin (Vit B3) 85%
1.2MG 8%
0.08MG 7%
Vitamin B6 87%
0.15MG 11%
0.28MG 6%
pantothenic acid (Vit B5) 32%
0.37MG 7%
22UG 6%
folate (Vit B9) 182%
62UG 16%
0.3MG 2%
Vitamin E 120%
0.66MG 4%
3.5UG 4%
Vitamin K >999%
390UG 433%
0.98G 2%
protein 196%
2.9G 6%
6.9MG 2%
>999% choline
0.5MG 0.1%
0.08MG 7%
60% copper
0.05MG 4%
0.23MG 13%
manganese 300%
0.92MG 51%
24MG 3%
phosphorus 129%
55MG 8%
0.3UG 1%
selenium 200%
0.9UG 2%
0.16MG 2%
zinc 144%
0.39MG 5%
92G 2% Water 90G


NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat.

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.