Kale vs. Serrano Pepper
Nutrition comparison of Kale and Serrano Pepper
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kale
versus
serrano pepper
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kale and serrano pepper:
- Both kale and serrano pepper are high in Vitamin C, dietary fiber and potassium.
- Kale has more riboflavin and folate, however, serrano pepper contains more Vitamin B6.
- Kale is an excellent source of Vitamin A, Vitamin K and calcium.
USDA sources for nutritional information: Kale (Kale, raw) and Serrano Pepper (Peppers, serrano, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kale and serrano pepper contain similar amounts of calories - kale has 35 calories per 100 grams and serrano pepper has 32 calories.
For macronutrient ratios, kale is heavier in protein, much lighter in carbs and heavier in fat compared to serrano pepper per calorie. Kale has a macronutrient ratio of 28:41:31 and for serrano pepper, 18:71:11 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kale | Serrano Pepper | |
|---|---|---|
| Protein | 28% | 18% |
| Carbohydrates | 41% | 71% |
| Fat | 31% | 11% |
| Alcohol | ~ | ~ |
carbohydrates
Kale and serrano pepper contain similar amounts of carbs - kale has 4.4g of total carbs per 100 grams and serrano pepper has 6.7g of carbohydrates.
The carbs in kale are made of 81% dietary fiber and 19% sugar, whereas the carbs in serrano pepper comprise of 51% sugar and 49% dietary fiber.
dietary fiber
Both kale and serrano pepper are high in dietary fiber. Kale has 11% more dietary fiber than serrano pepper - kale has 4.1g of dietary fiber per 100 grams and serrano pepper has 3.7g of dietary fiber.
sugar
Kale and serrano pepper contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and serrano pepper has 3.8g of sugar.
Protein
protein
Kale and serrano pepper contain similar amounts of protein - kale has 2.9g of protein per 100 grams and serrano pepper has 1.7g of protein.
Fat
saturated fat
Both kale and serrano pepper are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and serrano pepper has 0.06g of saturated fat.
Vitamins
Vitamin C
Both kale and serrano pepper are high in Vitamin C. Kale has 108% more Vitamin C than serrano pepper - kale has 93.4mg of Vitamin C per 100 grams and serrano pepper has 44.9mg of Vitamin C.
Vitamin A
Kale is an excellent source of Vitamin A and it has 413% more Vitamin A than serrano pepper - kale has 241ug of Vitamin A per 100 grams and serrano pepper has 47ug of Vitamin A.
Vitamin E
Kale and serrano pepper contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and serrano pepper has 0.69mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has 32 times more Vitamin K than serrano pepper - kale has 389.6ug of Vitamin K per 100 grams and serrano pepper has 11.8ug of Vitamin K.
The B Vitamins
Kale has more riboflavin and folate, however, serrano pepper contains more Vitamin B6. Both kale and serrano pepper contain significant amounts of thiamin, niacin and pantothenic acid.
| Kale | Serrano Pepper | |
|---|---|---|
| Thiamin | 0.113 MG | 0.054 MG |
| Riboflavin | 0.347 MG | 0.081 MG |
| Niacin | 1.18 MG | 1.537 MG |
| Pantothenic acid | 0.37 MG | 0.2 MG |
| Vitamin B6 | 0.147 MG | 0.505 MG |
| Folate | 62 UG | 23 UG |
Minerals
calcium
Kale is an excellent source of calcium and it has 22 times more calcium than serrano pepper - kale has 254mg of calcium per 100 grams and serrano pepper has 11mg of calcium.
iron
Kale has 86% more iron than serrano pepper - kale has 1.6mg of iron per 100 grams and serrano pepper has 0.86mg of iron.
potassium
Both kale and serrano pepper are high in potassium. Kale has 14% more potassium than serrano pepper - kale has 348mg of potassium per 100 grams and serrano pepper has 305mg 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, kale has more isorhamnetin and kaempferol than serrano pepper per 100 grams, however, serrano pepper contains more luteolin than kale per 100 grams. Both kale and serrano pepper contain significant amounts of quercetin.
| Kale | Serrano Pepper | |
|---|---|---|
| isorhamnetin | 23.6 mg | ~ |
| kaempferol | 46.8 mg | ~ |
| Quercetin | 22.58 mg | 15.98 mg |
| luteolin | ~ | 4.14 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,
| Kale | Serrano Pepper | |
|---|---|---|
| beta-carotene | 2873 UG | 534 UG |
| lutein + zeaxanthin | 6261 UG | 544 UG |
| alpha-carotene | ~ | 18 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than serrano pepper per 100 grams.
| Kale | Serrano Pepper | |
|---|---|---|
| alpha linoleic acid | 0.378 G | 0.006 G |
| Total | 0.378 G | 0.006 G |
omega 6s
Comparing omega-6 fatty acids, both kale and serrano pepper contain significant amounts of linoleic acid.
| Kale | Serrano Pepper | |
|---|---|---|
| linoleic acid | 0.291 G | 0.216 G |
| other omega 6 | 0.003 G | ~ |
| Total | 0.294 G | 0.216 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.
Note: The specific food items compared are: Kale (Kale, raw) and Serrano Pepper (Peppers, serrano, raw) .
Kale g
()
|
Daily Values (%) |
Serrano Pepper g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
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% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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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 % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
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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| 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% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
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5% | fluoride | 5% |
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UG % | |
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5% | iodine | 5% |
|
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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 % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does kale or serrano pepper contain more calories in 100 grams?Kale and serrano pepper contain similar amounts of calories - kale has 35 calories in 100g and serrano pepper has 32 calories.
Does kale or serrano pepper have more carbohydrates?
By weight, kale and serrano pepper contain similar amounts of carbs - kale has 4.4g of carbs for 100g and serrano pepper has 6.7g of carbohydrates. the carbs in kale are made of 80% dietary fiber and 20% sugar, whereas the carbs in serrano pepper comprise of 50% sugar and 50% dietary fiber.
Does kale or serrano pepper contain more calcium?
Kale is a rich source of calcium and it has 22 times more calcium than serrano pepper - kale has 254mg of calcium in 100 grams and serrano pepper has 11mg of calcium.
Does kale or serrano pepper contain more potassium?
Both kale and serrano pepper are high in potassium. Kale has 10% more potassium than serrano pepper - kale has 348mg of potassium in 100 grams and serrano pepper has 305mg of potassium.