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:
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, 27:41:32 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Egg | Kale | |
---|---|---|
Protein | 36% | 27% |
Carbohydrates | 2% | 41% |
Fat | 62% | 32% |
Alcohol | ~ | ~ |
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.
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.
Kale and egg contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and egg has 0.37g of sugar.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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 | ~ |
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.
Kale and egg contain similar amounts of iron - kale has 1.6mg of iron per 100 grams and egg has 1.8mg of iron.
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.
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 |
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 |
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 Egg or Kale .
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 % |
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5% | choline | 5% |
|
MG % | |
MG % |
|
5% | chlorine | 5% |
|
MG % | |
UG % |
|
5% | chromium | 5% |
|
UG % | |
MG % |
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5% | copper | 5% |
|
MG % | |
UG % |
|
5% | fluoride | 5% |
|
UG % | |
UG % |
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5% | iodine | 5% |
|
UG % | |
MG % |
|
5% | manganese | 5% |
|
MG % | |
UG % |
|
5% | molybdenum | 5% |
|
UG % | |
MG % |
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5% | phosphorus | 5% |
|
MG % | |
UG % |
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5% | selenium | 5% |
|
UG % | |
MG % |
|
5% | zinc | 5% |
|
MG % | |
G | 5% | Water | 5% | G | |||
G | 5% | Starch | 5% | G | |||
G | 5% | Alcohol | 5% | G | |||