Jalapeno vs. Kale
Nutrition comparison of Jalapeno and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
jalapeno
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in jalapeno and kale:
- Both kale and jalapeno are high in Vitamin C, dietary fiber and potassium.
- Kale has more beta-carotene and lutein + zeaxanthin than jalapeno, however, jalapeno contains more alpha-carotene than kale.
- Kale has more thiamin, riboflavin and folate, however, jalapeno contains more Vitamin B6.
- Kale is an excellent source of Vitamin A, Vitamin K and calcium.
USDA sources for nutritional information: Jalapeno (Peppers, jalapeno, raw) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kale and jalapeno contain similar amounts of calories - kale has 35 calories per 100 grams and jalapeno has 29 calories.
For macronutrient ratios, jalapeno is lighter in protein, much heavier in carbs and much lighter in fat compared to kale per calorie. Jalapeno has a macronutrient ratio of 11:80:9 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Jalapeno | Kale | |
|---|---|---|
| Protein | 11% | 28% |
| Carbohydrates | 80% | 41% |
| Fat | 9% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Kale and jalapeno contain similar amounts of carbs - kale has 4.4g of total carbs per 100 grams and jalapeno has 6.5g of carbohydrates.
The carbs in kale are made of 81% dietary fiber and 19% sugar, whereas the carbs in jalapeno comprise of 60% sugar and 40% dietary fiber.
dietary fiber
Both kale and jalapeno are high in dietary fiber. Kale has 46% more dietary fiber than jalapeno - kale has 4.1g of dietary fiber per 100 grams and jalapeno has 2.8g of dietary fiber.
sugar
Kale and jalapeno contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and jalapeno has 4.1g of sugar.
Protein
protein
Kale has 221% more protein than jalapeno - kale has 2.9g of protein per 100 grams and jalapeno has 0.91g of protein.
Fat
saturated fat
Both kale and jalapeno are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and jalapeno has 0.09g of saturated fat.
Vitamins
Vitamin C
Both kale and jalapeno are high in Vitamin C. Jalapeno has 27% more Vitamin C than kale - kale has 93.4mg of Vitamin C per 100 grams and jalapeno has 118.6mg of Vitamin C.
Vitamin A
Kale is an excellent source of Vitamin A and it has 346% more Vitamin A than jalapeno - kale has 241ug of Vitamin A per 100 grams and jalapeno has 54ug of Vitamin A.
Vitamin E
Jalapeno has 442% more Vitamin E than kale - kale has 0.66mg of Vitamin E per 100 grams and jalapeno has 3.6mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has 20 times more Vitamin K than jalapeno - kale has 389.6ug of Vitamin K per 100 grams and jalapeno has 18.5ug of Vitamin K.
The B Vitamins
Kale has more thiamin, riboflavin and folate, however, jalapeno contains more Vitamin B6. Both jalapeno and kale contain significant amounts of niacin and pantothenic acid.
| Jalapeno | Kale | |
|---|---|---|
| Thiamin | 0.04 MG | 0.113 MG |
| Riboflavin | 0.07 MG | 0.347 MG |
| Niacin | 1.28 MG | 1.18 MG |
| Pantothenic acid | 0.315 MG | 0.37 MG |
| Vitamin B6 | 0.419 MG | 0.147 MG |
| Folate | 27 UG | 62 UG |
Minerals
calcium
Kale is an excellent source of calcium and it has 20 times more calcium than jalapeno - kale has 254mg of calcium per 100 grams and jalapeno has 12mg of calcium.
iron
Kale has 540% more iron than jalapeno - kale has 1.6mg of iron per 100 grams and jalapeno has 0.25mg of iron.
potassium
Both kale and jalapeno are high in potassium. Kale has 40% more potassium than jalapeno - kale has 348mg of potassium per 100 grams and jalapeno has 248mg 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, jalapeno has more luteolin than kale per 100 grams, however, kale contains more quercetin, isorhamnetin and kaempferol than jalapeno per 100 grams.
| Jalapeno | Kale | |
|---|---|---|
| luteolin | 1.34 mg | ~ |
| Quercetin | 5.07 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, kale has more beta-carotene and lutein + zeaxanthin than jalapeno per 100 grams, however, jalapeno contains more alpha-carotene than kale per 100 grams.
| Jalapeno | Kale | |
|---|---|---|
| beta-carotene | 561 UG | 2873 UG |
| alpha-carotene | 67 UG | ~ |
| lutein + zeaxanthin | 861 UG | 6261 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than jalapeno per 100 grams.
| Jalapeno | Kale | |
|---|---|---|
| alpha linoleic acid | 0.05 G | 0.378 G |
| Total | 0.05 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, kale has more linoleic acid than jalapeno per 100 grams.
| Jalapeno | Kale | |
|---|---|---|
| other omega 6 | ~ | 0.003 G |
| linoleic acid | 0.062 G | 0.291 G |
| Total | 0.062 G | 0.294 G |
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.
Jalapeno 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 jalapeno contain more calories in 100 grams?Kale and jalapeno contain similar amounts of calories - kale has 35 calories in 100g and jalapeno has 29 calories.
Does kale or jalapeno have more carbohydrates?
By weight, kale and jalapeno contain similar amounts of carbs - kale has 4.4g of carbs for 100g and jalapeno has 6.5g of carbohydrates. the carbs in kale are made of 80% dietary fiber and 20% sugar, whereas the carbs in jalapeno comprise of 60% sugar and 40% dietary fiber.
Does kale or jalapeno contain more calcium?
Kale is a rich source of calcium and it has 20 times more calcium than jalapeno - kale has 254mg of calcium in 100 grams and jalapeno has 12mg of calcium.
Does kale or jalapeno contain more potassium?
Both kale and jalapeno are high in potassium. Kale has 40% more potassium than jalapeno - kale has 348mg of potassium in 100 grams and jalapeno has 248mg of potassium.