Egg vs. Kale
Nutrition comparison of Egg and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and kale:
- Both kale and egg are high in Vitamin A and calcium.
- Egg is a great source of Vitamin D.
- Egg is an excellent source of protein.
- Kale has 16.5 times less saturated fat than egg.
- Kale has more thiamin and niacin, however, egg contains more pantothenic acid and Vitamin B12.
- Kale is an excellent source of Vitamin C, Vitamin K, dietary fiber and potassium.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Egg is high in calories and kale has 76% less calories than egg - kale has 35 calories per 100 grams and egg has 143 calories.
For macronutrient ratios, egg is heavier in protein, much lighter in carbs and much heavier in fat compared to kale per calorie. Egg has a macronutrient ratio of 36:2:62 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Kale | |
|---|---|---|
| Protein | 36% | 28% |
| Carbohydrates | 2% | 41% |
| Fat | 62% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Both kale and egg are low in carbohydrates - kale has 4.4g of total carbs per 100 grams and egg has 0.72g of carbohydrates.
The carbs in kale are made of 81% dietary fiber and 19% sugar, whereas the carbs in egg comprise of 100% sugar.
dietary fiber
Kale is an excellent source of dietary fiber and it has more dietary fiber than egg - kale has 4.1g of dietary fiber per 100 grams and egg does not contain significant amounts.
sugar
Kale and egg contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and egg has 0.37g of sugar.
Protein
protein
Egg is an excellent source of protein and it has 330% more protein than kale - kale has 2.9g of protein per 100 grams and egg has 12.6g of protein.
Fat
saturated fat
Kale has 16.5 times less saturated fat than egg - kale has 0.18g of saturated fat per 100 grams and egg has 3.1g of saturated fat.
trans fat
Both egg and kale are low in trans fat - egg has 0.04g of trans fat per 100 grams and kale does not contain significant amounts.
cholesterol
Egg is high in cholesterol and kale has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and kale does not contain significant amounts.
Vitamins
Vitamin C
Kale is an excellent source of Vitamin C and it has more Vitamin C than egg - kale has 93.4mg of Vitamin C per 100 grams and egg does not contain significant amounts.
Vitamin A
Both kale and egg are high in Vitamin A. Kale has 51% more Vitamin A than egg - kale has 241ug of Vitamin A per 100 grams and egg has 160ug of Vitamin A.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than kale - egg has 82iu of Vitamin D per 100 grams and kale does not contain significant amounts.
Vitamin E
Kale and egg contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and egg has 1.1mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has 1297 times more Vitamin K than egg - kale has 389.6ug of Vitamin K per 100 grams and egg has 0.3ug of Vitamin K.
The B Vitamins
Kale has more thiamin and niacin, however, egg contains more pantothenic acid and Vitamin B12. Both egg and kale contain significant amounts of riboflavin, Vitamin B6 and folate.
| Egg | Kale | |
|---|---|---|
| Thiamin | 0.04 MG | 0.113 MG |
| Riboflavin | 0.457 MG | 0.347 MG |
| Niacin | 0.075 MG | 1.18 MG |
| Pantothenic acid | 1.533 MG | 0.37 MG |
| Vitamin B6 | 0.17 MG | 0.147 MG |
| Folate | 47 UG | 62 UG |
| Vitamin B12 | 0.89 UG | ~ |
Minerals
calcium
Both kale and egg are high in calcium. Kale has 354% more calcium than egg - kale has 254mg of calcium per 100 grams and egg has 56mg of calcium.
iron
Kale and egg contain similar amounts of iron - kale has 1.6mg of iron per 100 grams and egg has 1.8mg of iron.
potassium
Kale is an excellent source of potassium and it has 152% more potassium than egg - kale has 348mg of potassium per 100 grams and egg has 138mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than egg per 100 grams, however, egg contains more dha than kale per 100 grams.
| Egg | Kale | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.378 G |
| DHA | 0.058 G | ~ |
| DPA | 0.007 G | ~ |
| Total | 0.113 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, egg has more linoleic acid than kale per 100 grams.
| Egg | Kale | |
|---|---|---|
| other omega 6 | 0.188 G | 0.003 G |
| linoleic acid | 1.555 G | 0.291 G |
| Total | 1.743 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.
Egg 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 contain more calories in 100 grams?Egg is high in calories and kale has 80% less calories than egg - kale has 35 calories in 100g and egg has 143 calories.
Is kale or egg better for protein?
Egg is a fantastic source of protein and it has 330% more protein than kale - kale has 2.9g of protein per 100 grams and egg has 12.6g of protein.
Does kale or egg have more carbohydrates?
By weight, both kale and egg are low in carbohydrates - kale has 4.4g of carbs for 100g and egg has 0.72g of carbohydrates. the carbs in kale are made of 80% dietary fiber and 20% sugar, whereas the carbs in egg comprise of 100% sugar.
Does kale or egg contain more calcium?
Both kale and egg are high in calcium. Kale has 350% more calcium than egg - kale has 254mg of calcium in 100 grams and egg has 56mg of calcium.
Does kale or egg contain more potassium?
Kale is a rich source of potassium and it has 150% more potassium than egg - kale has 348mg of potassium in 100 grams and egg has 138mg of potassium.