Kale vs. Sprouted Peas
Nutrition comparison of Kale and Sprouted Peas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kale
versus
sprouted peas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kale and sprouted peas:
- Both kale and sprouted peas are high in potassium.
- Kale has more riboflavin, however, sprouted pea contains more niacin, pantothenic acid and folate.
- Kale has signficantly less carbohydrates than sprouted pea.
- Kale is an excellent source of Vitamin A, Vitamin C, Vitamin K, calcium and dietary fiber.
- Sprouted pea is a great source of iron and protein.
USDA sources for nutritional information: Kale (Kale, raw) and Sprouted Peas (Peas, mature seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sprouted pea is high in calories and kale has 72% less calories than sprouted pea - kale has 35 calories per 100 grams and sprouted pea has 124 calories.
For macronutrient ratios, kale is heavier in protein, much lighter in carbs and much heavier in fat compared to sprouted peas per calorie. Kale has a macronutrient ratio of 28:41:31 and for sprouted peas, 24:72:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kale | Sprouted Peas | |
|---|---|---|
| Protein | 28% | 24% |
| Carbohydrates | 41% | 72% |
| Fat | 31% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Kale has signficantly less carbohydrates than sprouted pea - kale has 4.4g of total carbs per 100 grams and sprouted pea has 27.1g of carbohydrates.
dietary fiber
Kale is an excellent source of dietary fiber and it has more dietary fiber than sprouted pea - kale has 4.1g of dietary fiber per 100 grams and sprouted pea does not contain significant amounts.
sugar
Kale and sprouted peas contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and sprouted pea does not contain significant amounts.
Protein
protein
Sprouted pea is a great source of protein and it has 201% more protein than kale - kale has 2.9g of protein per 100 grams and sprouted pea has 8.8g of protein.
Fat
saturated fat
Both kale and sprouted peas are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and sprouted pea has 0.12g of saturated fat.
Vitamins
Vitamin C
Kale is an excellent source of Vitamin C and it has 798% more Vitamin C than sprouted pea - kale has 93.4mg of Vitamin C per 100 grams and sprouted pea has 10.4mg of Vitamin C.
Vitamin A
Kale is an excellent source of Vitamin A and it has more Vitamin A than sprouted pea - kale has 241ug of Vitamin A per 100 grams and sprouted pea does not contain significant amounts.
Vitamin E
Kale has more Vitamin E than sprouted pea - kale has 0.66mg of Vitamin E per 100 grams and sprouted pea does not contain significant amounts.
Vitamin K
Kale is an excellent source of Vitamin K and it has more Vitamin K than sprouted pea - kale has 389.6ug of Vitamin K per 100 grams and sprouted pea does not contain significant amounts.
The B Vitamins
Kale has more riboflavin, however, sprouted pea contains more niacin, pantothenic acid and folate. Both kale and sprouted peas contain significant amounts of thiamin and Vitamin B6.
| Kale | Sprouted Peas | |
|---|---|---|
| Thiamin | 0.113 MG | 0.225 MG |
| Riboflavin | 0.347 MG | 0.155 MG |
| Niacin | 1.18 MG | 3.088 MG |
| Pantothenic acid | 0.37 MG | 1.029 MG |
| Vitamin B6 | 0.147 MG | 0.265 MG |
| Folate | 62 UG | 144 UG |
Minerals
calcium
Kale is an excellent source of calcium and it has 606% more calcium than sprouted pea - kale has 254mg of calcium per 100 grams and sprouted pea has 36mg of calcium.
iron
Sprouted pea is a great source of iron and it has 41% more iron than kale - kale has 1.6mg of iron per 100 grams and sprouted pea has 2.3mg of iron.
potassium
Both kale and sprouted peas are high in potassium. Kale is very similar to kale for potassium - kale has 348mg of potassium per 100 grams and sprouted pea has 381mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than sprouted pea per 100 grams.
| Kale | Sprouted Peas | |
|---|---|---|
| alpha linoleic acid | 0.378 G | 0.061 G |
| Total | 0.378 G | 0.061 G |
omega 6s
Comparing omega-6 fatty acids, both kale and sprouted peas contain significant amounts of linoleic acid.
| Kale | Sprouted Peas | |
|---|---|---|
| linoleic acid | 0.291 G | 0.265 G |
| other omega 6 | 0.003 G | ~ |
| Total | 0.294 G | 0.265 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 Sprouted Peas (Peas, mature seeds, sprouted, raw) .
Kale g
()
|
Daily Values (%) |
Sprouted Peas 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 sprouted peas contain more calories in 100 grams?Sprouted pea is high in calories and kale has 70% less calories than sprouted pea - kale has 35 calories in 100g and sprouted pea has 124 calories.
Does kale or sprouted peas have more carbohydrates?
By weight, kale has signficantly fewer carbohydrates than sprouted pea - kale has 4.4g of carbs for 100g and sprouted pea has 27.1g of carbohydrates.
Does kale or sprouted peas contain more calcium?
Kale is a rich source of calcium and it has 610% more calcium than sprouted pea - kale has 254mg of calcium in 100 grams and sprouted pea has 36mg of calcium.
Does kale or sprouted peas contain more potassium?
Both kale and sprouted peas are high in potassium. Kale is very similar to kale for potassium - kale has 348mg of potassium in 100 grams and sprouted pea has 381mg of potassium.