Raw Beef vs. Kale
Nutrition comparison of Raw Beef and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raw beef
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raw beef and kale:
- Both kale and raw beef are high in potassium.
- Kale has more thiamin, riboflavin and folate, however, raw beef contains more niacin and Vitamin B12.
- Kale has signficantly less trans fat than raw beef.
- Kale is an excellent source of Vitamin A, Vitamin C, Vitamin K, calcium and dietary fiber.
- Raw beef is an excellent source of protein.
USDA sources for nutritional information: Raw Beef (Beef, ground, 70% lean meat / 30% fat, raw) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raw beef is high in calories and kale has 89% less calories than raw beef - kale has 35 calories per 100 grams and raw beef has 332 calories.
For macronutrient ratios, raw beef is lighter in protein, much lighter in carbs and much heavier in fat compared to kale per calorie. Raw beef has a macronutrient ratio of 18:0:82 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raw Beef | Kale | |
|---|---|---|
| Protein | 18% | 28% |
| Carbohydrates | ~ | 41% |
| Fat | 82% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Both kale and raw beef are low in carbohydrates - kale has 4.4g of total carbs per 100 grams and raw beef does not contain significant amounts.
dietary fiber
Kale is an excellent source of dietary fiber and it has more dietary fiber than raw beef - kale has 4.1g of dietary fiber per 100 grams and raw beef does not contain significant amounts.
sugar
Kale and raw beef contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and raw beef does not contain significant amounts.
Protein
protein
Raw beef is an excellent source of protein and it has 391% more protein than kale - kale has 2.9g of protein per 100 grams and raw beef has 14.4g of protein.
Fat
saturated fat
Raw beef is high in saturated fat and kale has 98% less saturated fat than raw beef - kale has 0.18g of saturated fat per 100 grams and raw beef has 11.8g of saturated fat.
trans fat
Kale has signficantly less trans fat than raw beef - raw beef has 1.8g of trans fat per 100 grams and kale does not contain significant amounts.
cholesterol
Kale has less cholesterol than raw beef - raw beef has 78mg of cholesterol per 100 grams and kale does not contain significant amounts.
Vitamins
Vitamin C
Kale is an excellent source of Vitamin C and it has more Vitamin C than raw beef - kale has 93.4mg of Vitamin C per 100 grams and raw beef does not contain significant amounts.
Vitamin A
Kale is an excellent source of Vitamin A and it has 59 times more Vitamin A than raw beef - kale has 241ug of Vitamin A per 100 grams and raw beef has 4ug of Vitamin A.
Vitamin D
Raw beef and kale contain similar amounts of Vitamin D - raw beef has 3iu of Vitamin D per 100 grams and kale does not contain significant amounts.
Vitamin E
Kale and raw beef contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and raw beef has 0.17mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has 133 times more Vitamin K than raw beef - kale has 389.6ug of Vitamin K per 100 grams and raw beef has 2.9ug of Vitamin K.
The B Vitamins
Kale has more thiamin, riboflavin and folate, however, raw beef contains more niacin and Vitamin B12. Both raw beef and kale contain significant amounts of pantothenic acid and Vitamin B6.
| Raw Beef | Kale | |
|---|---|---|
| Thiamin | 0.044 MG | 0.113 MG |
| Riboflavin | 0.151 MG | 0.347 MG |
| Niacin | 3.382 MG | 1.18 MG |
| Pantothenic acid | 0.395 MG | 0.37 MG |
| Vitamin B6 | 0.278 MG | 0.147 MG |
| Folate | 9 UG | 62 UG |
| Vitamin B12 | 2.07 UG | ~ |
Minerals
calcium
Kale is an excellent source of calcium and it has 958% more calcium than raw beef - kale has 254mg of calcium per 100 grams and raw beef has 24mg of calcium.
iron
Kale and raw beef contain similar amounts of iron - kale has 1.6mg of iron per 100 grams and raw beef has 1.6mg of iron.
potassium
Both kale and raw beef are high in potassium. Kale has 60% more potassium than raw beef - kale has 348mg of potassium per 100 grams and raw beef has 218mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than raw beef per 100 grams.
| Raw Beef | Kale | |
|---|---|---|
| alpha linoleic acid | 0.084 G | 0.378 G |
| Total | 0.084 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, both raw beef and kale contain significant amounts of linoleic acid.
| Raw Beef | Kale | |
|---|---|---|
| other omega 6 | 0.035 G | 0.003 G |
| linoleic acid | 0.577 G | 0.291 G |
| Total | 0.612 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.
Raw Beef 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 kale or raw beef contain more calories in 100 grams?Raw beef is high in calories and kale has 90% less calories than raw beef - kale has 35 calories in 100g and raw beef has 332 calories.
Does kale or raw beef have more carbohydrates?
By weight, both kale and raw beef are low in carbohydrates - kale has 4.4g of carbs for 100g and raw beef has no carbs..
Does kale or raw beef contain more calcium?
Kale is a rich source of calcium and it has 960% more calcium than raw beef - kale has 254mg of calcium in 100 grams and raw beef has 24mg of calcium.
Does kale or raw beef contain more potassium?
Both kale and raw beef are high in potassium. Kale has 60% more potassium than raw beef - kale has 348mg of potassium in 100 grams and raw beef has 218mg of potassium.