Rhubarb vs. Kale
Nutrition comparison of Rhubarb and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
rhubarb
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in rhubarb and kale:
- Both rhubarb and kale are high in calcium and potassium.
- Kale has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Kale is an excellent source of Vitamin A, Vitamin C, Vitamin K and dietary fiber.
USDA sources for nutritional information: Rhubarb (Rhubarb, raw) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Rhubarb and kale contain similar amounts of calories - rhubarb has 21 calories per 100 grams and kale has 35 calories.
For macronutrient ratios, rhubarb is lighter in protein, much heavier in carbs and much lighter in fat compared to kale per calorie. Rhubarb has a macronutrient ratio of 16:78:6 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Rhubarb | Kale | |
|---|---|---|
| Protein | 16% | 28% |
| Carbohydrates | 78% | 41% |
| Fat | 6% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Both rhubarb and kale are low in carbohydrates - rhubarb has 4.5g of total carbs per 100 grams and kale has 4.4g of carbohydrates.
dietary fiber
Kale is an excellent source of dietary fiber and it has 128% more dietary fiber than rhubarb - rhubarb has 1.8g of dietary fiber per 100 grams and kale has 4.1g of dietary fiber.
sugar
Rhubarb and kale contain similar amounts of sugar - rhubarb has 1.1g of sugar per 100 grams and kale has 0.99g of sugar.
Protein
protein
Kale has 224% more protein than rhubarb - rhubarb has 0.9g of protein per 100 grams and kale has 2.9g of protein.
Fat
saturated fat
Both rhubarb and kale are low in saturated fat - rhubarb has 0.05g of saturated fat per 100 grams and kale has 0.18g of saturated fat.
Vitamins
Vitamin C
Kale is an excellent source of Vitamin C and it has 10 times more Vitamin C than rhubarb - rhubarb has 8mg of Vitamin C per 100 grams and kale has 93.4mg of Vitamin C.
Vitamin A
Kale is an excellent source of Vitamin A and it has 47 times more Vitamin A than rhubarb - rhubarb has 5ug of Vitamin A per 100 grams and kale has 241ug of Vitamin A.
Vitamin E
Rhubarb and kale contain similar amounts of Vitamin E - rhubarb has 0.27mg of Vitamin E per 100 grams and kale has 0.66mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has 12 times more Vitamin K than rhubarb - rhubarb has 29.3ug of Vitamin K per 100 grams and kale has 389.6ug of Vitamin K.
The B Vitamins
Kale has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Rhubarb | Kale | |
|---|---|---|
| Thiamin | 0.02 MG | 0.113 MG |
| Riboflavin | 0.03 MG | 0.347 MG |
| Niacin | 0.3 MG | 1.18 MG |
| Pantothenic acid | 0.085 MG | 0.37 MG |
| Vitamin B6 | 0.024 MG | 0.147 MG |
| Folate | 7 UG | 62 UG |
Minerals
calcium
Both rhubarb and kale are high in calcium. Kale has 195% more calcium than rhubarb - rhubarb has 86mg of calcium per 100 grams and kale has 254mg of calcium.
iron
Kale has 627% more iron than rhubarb - rhubarb has 0.22mg of iron per 100 grams and kale has 1.6mg of iron.
potassium
Both rhubarb and kale are high in potassium. Kale has 21% more potassium than rhubarb - rhubarb has 288mg of potassium per 100 grams and kale has 348mg 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,
| Rhubarb | Kale | |
|---|---|---|
| beta-carotene | 61 UG | 2873 UG |
| lutein + zeaxanthin | 170 UG | 6261 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, kale has more linoleic acid than rhubarb per 100 grams.
| Rhubarb | Kale | |
|---|---|---|
| linoleic acid | 0.099 G | 0.291 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.099 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.
Rhubarb 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 rhubarb or kale contain more calories in 100 grams?Rhubarb and kale contain similar amounts of calories - rhubarb has 21 calories in 100g and kale has 35 calories.
Does rhubarb or kale have more carbohydrates?
By weight, both rhubarb and kale are low in carbohydrates - rhubarb has 4.5g of carbs for 100g and kale has 4.4g of carbohydrates.
Does rhubarb or kale contain more calcium?
Both rhubarb and kale are high in calcium. Kale has 200% more calcium than rhubarb - rhubarb has 86mg of calcium in 100 grams and kale has 254mg of calcium.
Does rhubarb or kale contain more potassium?
Both rhubarb and kale are high in potassium. Kale has 20% more potassium than rhubarb - rhubarb has 288mg of potassium in 100 grams and kale has 348mg of potassium.