Strawberries vs. Kale
Nutrition comparison of Strawberries and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
strawberries
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in strawberries and kale:
- Both strawberries and kale are high in Vitamin C.
- Kale has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Kale is an excellent source of Vitamin A, Vitamin K, calcium, dietary fiber and potassium.
USDA sources for nutritional information: Strawberries (Strawberries, raw) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Strawberries and kale contain similar amounts of calories - strawberry has 32 calories per 100 grams and kale has 35 calories.
For macronutrient ratios, strawberries is much lighter in protein, much heavier in carbs and much lighter in fat compared to kale per calorie. Strawberries has a macronutrient ratio of 7:85:8 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Strawberries | Kale | |
|---|---|---|
| Protein | 7% | 28% |
| Carbohydrates | 85% | 41% |
| Fat | 8% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Strawberries and kale contain similar amounts of carbs - strawberry has 7.7g of total carbs per 100 grams and kale has 4.4g of carbohydrates.
The carbs in strawberries are made of 71% sugar, 29% dietary fiber and 1% starch, whereas the carbs in kale comprise of 81% dietary fiber and 19% sugar.
dietary fiber
Kale is an excellent source of dietary fiber and it has 105% more dietary fiber than strawberry - strawberry has 2g of dietary fiber per 100 grams and kale has 4.1g of dietary fiber.
sugar
Strawberries and kale contain similar amounts of sugar - strawberry has 4.9g of sugar per 100 grams and kale has 0.99g of sugar.
Protein
protein
Kale has 336% more protein than strawberry - strawberry has 0.67g of protein per 100 grams and kale has 2.9g of protein.
Fat
saturated fat
Both strawberries and kale are low in saturated fat - strawberry has 0.02g of saturated fat per 100 grams and kale has 0.18g of saturated fat.
Vitamins
Vitamin C
Both strawberries and kale are high in Vitamin C. Kale has 59% more Vitamin C than strawberry - strawberry has 58.8mg 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 240 times more Vitamin A than strawberry - strawberry has 1ug of Vitamin A per 100 grams and kale has 241ug of Vitamin A.
Vitamin E
Strawberries and kale contain similar amounts of Vitamin E - strawberry has 0.29mg 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 176 times more Vitamin K than strawberry - strawberry has 2.2ug 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.
| Strawberries | Kale | |
|---|---|---|
| Thiamin | 0.024 MG | 0.113 MG |
| Riboflavin | 0.022 MG | 0.347 MG |
| Niacin | 0.386 MG | 1.18 MG |
| Pantothenic acid | 0.125 MG | 0.37 MG |
| Vitamin B6 | 0.047 MG | 0.147 MG |
| Folate | 24 UG | 62 UG |
Minerals
calcium
Kale is an excellent source of calcium and it has 14 times more calcium than strawberry - strawberry has 16mg of calcium per 100 grams and kale has 254mg of calcium.
iron
Kale has 290% more iron than strawberry - strawberry has 0.41mg of iron per 100 grams and kale has 1.6mg of iron.
potassium
Kale is an excellent source of potassium and it has 127% more potassium than strawberry - strawberry has 153mg of potassium per 100 grams and kale has 348mg 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,
| Strawberries | Kale | |
|---|---|---|
| kaempferol | 0.5 mg | 46.8 mg |
| myricetin | 0.04 mg | ~ |
| Quercetin | 1.11 mg | 22.58 mg |
| isorhamnetin | ~ | 23.6 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,
| Strawberries | Kale | |
|---|---|---|
| beta-carotene | 7 UG | 2873 UG |
| lutein + zeaxanthin | 26 UG | 6261 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than strawberry per 100 grams.
| Strawberries | Kale | |
|---|---|---|
| alpha linoleic acid | 0.065 G | 0.378 G |
| Total | 0.065 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, kale has more linoleic acid than strawberry per 100 grams.
| Strawberries | Kale | |
|---|---|---|
| linoleic acid | 0.09 G | 0.291 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.09 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.
Note: The specific food items compared are: Strawberries (Strawberries, raw) and Kale (Kale, raw) .
Strawberries 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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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 strawberries or kale contain more calories in 100 grams?Strawberries and kale contain similar amounts of calories - strawberry has 32 calories in 100g and kale has 35 calories.
Does strawberries or kale have more carbohydrates?
By weight, strawberries and kale contain similar amounts of carbs - strawberry has 7.7g of carbs for 100g and kale has 4.4g of carbohydrates. the carbs in strawberries are made of 70% sugar, 30% dietary fiber and 0% starch, whereas the carbs in kale comprise of 80% dietary fiber and 20% sugar.
Does strawberries or kale contain more calcium?
Kale is a rich source of calcium and it has 14 times more calcium than strawberry - strawberry has 16mg of calcium in 100 grams and kale has 254mg of calcium.
Does strawberries or kale contain more potassium?
Kale is a rich source of potassium and it has 130% more potassium than strawberry - strawberry has 153mg of potassium in 100 grams and kale has 348mg of potassium.