Chives vs. Kale
Nutrition comparison of Chives and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
chives
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chives and kale:
- Both kale and chives are high in Vitamin A, Vitamin C, Vitamin K, calcium, dietary fiber and potassium.
- Kale has more riboflavin.
USDA sources for nutritional information: Chives (Chives, raw) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kale and chives contain similar amounts of calories - kale has 35 calories per 100 grams and chive has 30 calories.
For macronutrient ratios, chives is much heavier in protein, heavier in carbs and much lighter in fat compared to kale per calorie. Chives has a macronutrient ratio of 50:50:0 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chives | Kale | |
|---|---|---|
| Protein | 50% | 28% |
| Carbohydrates | 50% | 41% |
| Fat | ~ | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Both kale and chives are low in carbohydrates - kale has 4.4g of total carbs per 100 grams and chive has 4.4g of carbohydrates.
The carbs in kale are made of 81% dietary fiber and 19% sugar, whereas the carbs in chives comprise of 57% dietary fiber and 43% sugar.
dietary fiber
Both kale and chives are high in dietary fiber. Kale has 64% more dietary fiber than chive - kale has 4.1g of dietary fiber per 100 grams and chive has 2.5g of dietary fiber.
sugar
Kale and chives contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and chive has 1.9g of sugar.
Protein
protein
Kale and chives contain similar amounts of protein - kale has 2.9g of protein per 100 grams and chive has 3.3g of protein.
Fat
saturated fat
Both kale and chives are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and chive has 0.15g of saturated fat.
Vitamins
Vitamin C
Both kale and chives are high in Vitamin C. Kale has 61% more Vitamin C than chive - kale has 93.4mg of Vitamin C per 100 grams and chive has 58.1mg of Vitamin C.
Vitamin A
Both kale and chives are high in Vitamin A. Kale has 11% more Vitamin A than chive - kale has 241ug of Vitamin A per 100 grams and chive has 218ug of Vitamin A.
Vitamin E
Kale and chives contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and chive has 0.21mg of Vitamin E.
Vitamin K
Both kale and chives are high in Vitamin K. Kale has 83% more Vitamin K than chive - kale has 389.6ug of Vitamin K per 100 grams and chive has 212.7ug of Vitamin K.
The B Vitamins
Kale has more riboflavin. Both chives and kale contain significant amounts of thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
| Chives | Kale | |
|---|---|---|
| Thiamin | 0.078 MG | 0.113 MG |
| Riboflavin | 0.115 MG | 0.347 MG |
| Niacin | 0.647 MG | 1.18 MG |
| Pantothenic acid | 0.324 MG | 0.37 MG |
| Vitamin B6 | 0.138 MG | 0.147 MG |
| Folate | 105 UG | 62 UG |
Minerals
calcium
Both kale and chives are high in calcium. Kale has 176% more calcium than chive - kale has 254mg of calcium per 100 grams and chive has 92mg of calcium.
iron
Kale and chives contain similar amounts of iron - kale has 1.6mg of iron per 100 grams and chive has 1.6mg of iron.
potassium
Both kale and chives are high in potassium. Kale has 18% more potassium than chive - kale has 348mg of potassium per 100 grams and chive has 296mg 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,
| Chives | Kale | |
|---|---|---|
| luteolin | 0.15 mg | ~ |
| isorhamnetin | 6.75 mg | 23.6 mg |
| kaempferol | 10.0 mg | 46.8 mg |
| Quercetin | 4.77 mg | 22.58 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, both chives and kale contain significant amounts of beta-carotene.
| Chives | Kale | |
|---|---|---|
| beta-carotene | 2612 UG | 2873 UG |
| lutein + zeaxanthin | 323 UG | 6261 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than chive per 100 grams.
| Chives | Kale | |
|---|---|---|
| alpha linoleic acid | 0.015 G | 0.378 G |
| Total | 0.015 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, both chives and kale contain significant amounts of linoleic acid.
| Chives | Kale | |
|---|---|---|
| linoleic acid | 0.252 G | 0.291 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.252 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.
Chives 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 % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
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5% | calcium | 5% |
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MG % | |
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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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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
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5% | Vitamin E | 5% |
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MG % | |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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UG % | |
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5% | iodine | 5% |
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UG % | |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
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| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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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 chives contain more calories in 100 grams?Kale and chives contain similar amounts of calories - kale has 35 calories in 100g and chive has 30 calories.
Is kale or chives better for protein?
Kale and chives contain similar amounts of protein - kale has 2.9g of protein per 100 grams and chive has 3.3g of protein.
Does kale or chives have more carbohydrates?
By weight, both kale and chives are low in carbohydrates - kale has 4.4g of carbs for 100g and chive has 4.4g of carbohydrates. the carbs in kale are made of 80% dietary fiber and 20% sugar, whereas the carbs in chives comprise of 60% dietary fiber and 40% sugar.
Does kale or chives contain more calcium?
Both kale and chives are high in calcium. Kale has 180% more calcium than chive - kale has 254mg of calcium in 100 grams and chive has 92mg of calcium.
Does kale or chives contain more potassium?
Both kale and chives are high in potassium. Kale has 20% more potassium than chive - kale has 348mg of potassium in 100 grams and chive has 296mg of potassium.