Honeydew vs. Kale
Nutrition comparison of Honeydew and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
honeydew
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in honeydew and kale:
- Both kale and honeydew are high in Vitamin C and potassium.
- Kale has 7.2 times less sugar than honeydew.
- Kale has more thiamin, riboflavin, niacin, pantothenic acid and folate.
- Kale has signficantly more iron than honeydew.
- Kale is an excellent source of Vitamin A, Vitamin K, calcium and dietary fiber.
USDA sources for nutritional information: Honeydew (Melons, honeydew, raw) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kale and honeydew contain similar amounts of calories - kale has 35 calories per 100 grams and honeydew has 36 calories.
For macronutrient ratios, honeydew is much lighter in protein, much heavier in carbs and much lighter in fat compared to kale per calorie. Honeydew has a macronutrient ratio of 5:92:3 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Honeydew | Kale | |
|---|---|---|
| Protein | 5% | 28% |
| Carbohydrates | 92% | 41% |
| Fat | 3% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Kale and honeydew contain similar amounts of carbs - kale has 4.4g of total carbs per 100 grams and honeydew has 9.1g of carbohydrates.
The carbs in kale are made of 81% dietary fiber and 19% sugar, whereas the carbs in honeydew comprise of 91% sugar and 9% dietary fiber.
dietary fiber
Kale is an excellent source of dietary fiber and it has 413% more dietary fiber than honeydew - kale has 4.1g of dietary fiber per 100 grams and honeydew has 0.8g of dietary fiber.
sugar
Kale has 7.2 times less sugar than honeydew - kale has 0.99g of sugar per 100 grams and honeydew has 8.1g of sugar.
Protein
protein
Kale has 441% more protein than honeydew - kale has 2.9g of protein per 100 grams and honeydew has 0.54g of protein.
Fat
saturated fat
Both kale and honeydew are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and honeydew has 0.04g of saturated fat.
Vitamins
Vitamin C
Both kale and honeydew are high in Vitamin C. Kale has 419% more Vitamin C than honeydew - kale has 93.4mg of Vitamin C per 100 grams and honeydew has 18mg of Vitamin C.
Vitamin A
Kale is an excellent source of Vitamin A and it has 79 times more Vitamin A than honeydew - kale has 241ug of Vitamin A per 100 grams and honeydew has 3ug of Vitamin A.
Vitamin E
Kale and honeydew contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and honeydew has 0.02mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has 133 times more Vitamin K than honeydew - kale has 389.6ug of Vitamin K per 100 grams and honeydew has 2.9ug of Vitamin K.
The B Vitamins
Kale has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both honeydew and kale contain significant amounts of Vitamin B6.
| Honeydew | Kale | |
|---|---|---|
| Thiamin | 0.038 MG | 0.113 MG |
| Riboflavin | 0.012 MG | 0.347 MG |
| Niacin | 0.418 MG | 1.18 MG |
| Pantothenic acid | 0.155 MG | 0.37 MG |
| Vitamin B6 | 0.088 MG | 0.147 MG |
| Folate | 19 UG | 62 UG |
Minerals
calcium
Kale is an excellent source of calcium and it has 41 times more calcium than honeydew - kale has 254mg of calcium per 100 grams and honeydew has 6mg of calcium.
iron
Kale has signficantly more iron than honeydew - kale has 1.6mg of iron per 100 grams and honeydew has 0.17mg of iron.
potassium
Both kale and honeydew are high in potassium. Kale has 53% more potassium than honeydew - kale has 348mg of potassium per 100 grams and honeydew has 228mg of potassium.
Antioxidants and Phytonutrients
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,
| Honeydew | Kale | |
|---|---|---|
| beta-carotene | 30 UG | 2873 UG |
| lutein + zeaxanthin | 27 UG | 6261 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than honeydew per 100 grams.
| Honeydew | Kale | |
|---|---|---|
| alpha linoleic acid | 0.033 G | 0.378 G |
| Total | 0.033 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, kale has more linoleic acid than honeydew per 100 grams.
| Honeydew | Kale | |
|---|---|---|
| linoleic acid | 0.026 G | 0.291 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.026 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.
Honeydew 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 honeydew contain more calories in 100 grams?Kale and honeydew contain similar amounts of calories - kale has 35 calories in 100g and honeydew has 36 calories.
Does kale or honeydew have more carbohydrates?
By weight, kale and honeydew contain similar amounts of carbs - kale has 4.4g of carbs for 100g and honeydew has 9.1g of carbohydrates. the carbs in kale are made of 80% dietary fiber and 20% sugar, whereas the carbs in honeydew comprise of 90% sugar and 10% dietary fiber.
Does kale or honeydew contain more calcium?
Kale is a rich source of calcium and it has 41 times more calcium than honeydew - kale has 254mg of calcium in 100 grams and honeydew has 6mg of calcium.
Does kale or honeydew contain more potassium?
Both kale and honeydew are high in potassium. Kale has 50% more potassium than honeydew - kale has 348mg of potassium in 100 grams and honeydew has 228mg of potassium.