Kale vs. Kimchi
Nutrition comparison of Kale and Kimchi
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kale
versus
kimchi
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kale and kimchi:
- Kale has more thiamin and pantothenic acid.
- Kale is an excellent source of Vitamin A, Vitamin C, Vitamin K, calcium, dietary fiber and potassium.
- Kimchi is a great source of iron.
USDA sources for nutritional information: Kale (Kale, raw) and Kimchi (Cabbage, kimchi) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kale and kimchi contain similar amounts of calories - kale has 35 calories per 100 grams and kimchi has 15 calories.
For macronutrient ratios, kale is heavier in protein, lighter in carbs and heavier in fat compared to kimchi per calorie. Kale has a macronutrient ratio of 28:41:31 and for kimchi, 24:51:25 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kale | Kimchi | |
|---|---|---|
| Protein | 28% | 24% |
| Carbohydrates | 41% | 51% |
| Fat | 31% | 25% |
| Alcohol | ~ | ~ |
carbohydrates
Both kale and kimchi are low in carbohydrates - kale has 4.4g of total carbs per 100 grams and kimchi has 2.4g of carbohydrates.
The carbs in kale are made of 81% dietary fiber and 19% sugar, whereas the carbs in kimchi comprise of 60% dietary fiber and 40% sugar.
dietary fiber
Kale is an excellent source of dietary fiber and it has 156% more dietary fiber than kimchi - kale has 4.1g of dietary fiber per 100 grams and kimchi has 1.6g of dietary fiber.
sugar
Kale and kimchi contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and kimchi has 1.1g of sugar.
Protein
protein
Kale has 165% more protein than kimchi - kale has 2.9g of protein per 100 grams and kimchi has 1.1g of protein.
Fat
saturated fat
Both kale and kimchi are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and kimchi has 0.07g of saturated fat.
Vitamins
Vitamin C
Kale is an excellent source of Vitamin C and it has more Vitamin C than kimchi - kale has 93.4mg of Vitamin C per 100 grams and kimchi does not contain significant amounts.
Vitamin A
Kale is an excellent source of Vitamin A and it has 47 times more Vitamin A than kimchi - kale has 241ug of Vitamin A per 100 grams and kimchi has 5ug of Vitamin A.
Vitamin E
Kale and kimchi contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and kimchi has 0.11mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has 794% more Vitamin K than kimchi - kale has 389.6ug of Vitamin K per 100 grams and kimchi has 43.6ug of Vitamin K.
The B Vitamins
Kale has more thiamin and pantothenic acid. Both kale and kimchi contain significant amounts of riboflavin, niacin, Vitamin B6 and folate.
| Kale | Kimchi | |
|---|---|---|
| Thiamin | 0.113 MG | 0.01 MG |
| Riboflavin | 0.347 MG | 0.21 MG |
| Niacin | 1.18 MG | 1.1 MG |
| Pantothenic acid | 0.37 MG | ~ |
| Vitamin B6 | 0.147 MG | 0.213 MG |
| Folate | 62 UG | 52 UG |
Minerals
calcium
Kale is an excellent source of calcium and it has 670% more calcium than kimchi - kale has 254mg of calcium per 100 grams and kimchi has 33mg of calcium.
iron
Kimchi is a great source of iron and it has 56% more iron than kale - kale has 1.6mg of iron per 100 grams and kimchi has 2.5mg of iron.
potassium
Kale is an excellent source of potassium and it has 130% more potassium than kimchi - kale has 348mg of potassium per 100 grams and kimchi has 151mg 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,
| Kale | Kimchi | |
|---|---|---|
| beta-carotene | 2873 UG | 55 UG |
| lutein + zeaxanthin | 6261 UG | 49 UG |
| alpha-carotene | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than kimchi per 100 grams.
| Kale | Kimchi | |
|---|---|---|
| alpha linoleic acid | 0.378 G | 0.137 G |
| Total | 0.378 G | 0.137 G |
omega 6s
Comparing omega-6 fatty acids, kale has more linoleic acid than kimchi per 100 grams.
| Kale | Kimchi | |
|---|---|---|
| linoleic acid | 0.291 G | 0.104 G |
| other omega 6 | 0.003 G | ~ |
| Total | 0.294 G | 0.104 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.
Kale g
()
|
Daily Values (%) |
Kimchi 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 kimchi contain more calories in 100 grams?Kale and kimchi contain similar amounts of calories - kale has 35 calories in 100g and kimchi has 15 calories.
Does kale or kimchi have more carbohydrates?
By weight, both kale and kimchi are low in carbohydrates - kale has 4.4g of carbs for 100g and kimchi has 2.4g of carbohydrates. the carbs in kale are made of 80% dietary fiber and 20% sugar, whereas the carbs in kimchi comprise of 60% dietary fiber and 40% sugar.
Does kale or kimchi contain more calcium?
Kale is a rich source of calcium and it has 670% more calcium than kimchi - kale has 254mg of calcium in 100 grams and kimchi has 33mg of calcium.
Does kale or kimchi contain more potassium?
Kale is a rich source of potassium and it has 130% more potassium than kimchi - kale has 348mg of potassium in 100 grams and kimchi has 151mg of potassium.