How many calories are in one cup of kale?

Kale has 7 calories per cup or 33 calories for every 100 grams. Most of its calories are from carbohydrates, fat and protein.

How much protein is in one cup of kale?

A single cup of Kale contains 0.6 grams of protein. Kale is relatively low in protein, and is not a source of complete protein, containing little or small amounts of the majority of the nine essential amino acids.

What vitamins and minerals are in kale?

Kale is an excellent source of many nutrients, including Vitamin A, Vitamin C, calcium, potassium and Vitamin K.

Does kale contain antioxidants?

Kale contains a number of healthy phytonutrients and antioxidants, specifically carotenoids beta-carotene and lutein + zeaxanthin and flavonoids isorhamnetin, kaempferol and quercetin.

What's similar to kale in cooking?

Onion are similar to, or commonly paired with kale in cooking and recipes.

Vegan Food with Nutrition Similar to Kale

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Summary
Similar plants
Similar nuts

Kale source

Similar to Kale

A common and nutrient dense vegetable, kale is an excellent source of dietary fiber, Vitamin C, Vitamin A, calcium and potassium. One cup of kale contains about 7 calories.

Many foods are similar nutritionally to kale, including watercress, chives, scallion and collard greens. Other similar foods include pine nut.

We compared the key nutrients in kale (dietary fiber, Vitamin C, Vitamin A, calcium and potassium) to nutrients in hundreds of other foods with data from USDA.^[1]

Summary of the most similar foods by category:

plants and vegetables: Watercress, Chives, Scallion, Collard Greens, Cilantro, Parsley, Fennel, Spinach, Arugula, Basil, Brussels Sprouts, Cabbage, Sage, Endive, Marjoram, Leeks, Butterhead Lettuce, Oregano, Black Pepper

nuts, grains and legumes: Pine Nut

The details of the top vegan 20 foods most nutritionally similar to kale are below.

plants and vegetables

There are quite a few plants and vegetables that offer similar nutritional benefits to kale. Watercress, chives, scallion, collard greens and cilantro are all high in dietary fiber, Vitamin C, Vitamin A, calcium and or potassium.

Watercress

Similarity: > 99%

Watercress are high in many of the same nutrients as kale, including Vitamin C, Vitamin A, calcium and potassium.

For 100 grams of kale and watercress:

Kale (5 cups)		Watercress (3 cups)
4.1	dietary fiber (G)	0.5
93	Vitamin C (MG)	43
241	Vitamin A (UG)	160
254	calcium (MG)	120
348	potassium (MG)	330

However, kale does contain more dietary fiber, iron, riboflavin and niacin than watercress by weight.

Here is a comparison of the rest of nutrients:

35	calories (KCAL)	11
0.99	sugar (G)	0.2
2.9	protein (G)	2.3
0.18	saturated fat (G)	0.03
93	Vitamin C (MG)	43
241	Vitamin A (UG)	160
0.66	Vitamin E (MG)	1
1.6	iron (MG)	0.2
0.11	thiamin (MG)	0.09
0.35	riboflavin (MG)	0.12
1.2	niacin (MG)	0.2
0.37	pantothenic acid (MG)	0.31
0.15	Vitamin B6 (MG)	0.13
62	folate (UG)	9

0.996 | 0.996 | 2.93 Complete Comparison:
Watercress vs. Kale

Chives

Similarity: > 99%

Chives are high in many of the same nutrients as kale, including dietary fiber, Vitamin C, Vitamin A, calcium and potassium. Also, chives contains more iron and folate than kale.

For 100 grams of kale and chives:

Kale (5 cups)		Chives (33 tbsps)
4.1	dietary fiber (G)	2.5
93	Vitamin C (MG)	58
241	Vitamin A (UG)	218
254	calcium (MG)	92
348	potassium (MG)	296

However, kale does contain more riboflavin than chives by weight.

Here is a comparison of the rest of nutrients:

35	calories (KCAL)	30
0.99	sugar (G)	1.9
2.9	protein (G)	3.3
0.18	saturated fat (G)	0.15
93	Vitamin C (MG)	58
241	Vitamin A (UG)	218
0.66	Vitamin E (MG)	0.21
1.6	iron (MG)	1.6
0.11	thiamin (MG)	0.08
0.35	riboflavin (MG)	0.12
1.2	niacin (MG)	0.65
0.37	pantothenic acid (MG)	0.32
0.15	Vitamin B6 (MG)	0.14
62	folate (UG)	105

0.995 | 0.995 | 3.79 Complete Comparison:
Chives vs. Kale

Scallion

Similarity: > 95%

Scallion is high in many of the same nutrients as kale, including dietary fiber, Vitamin C, calcium and potassium.

For 100 grams of kale and scallion:

Kale (5 cups)		Scallion (1 cup)
4.1	dietary fiber (G)	2.6
93	Vitamin C (MG)	19
241	Vitamin A (UG)	50
254	calcium (MG)	72
348	potassium (MG)	276

However, kale does contain more Vitamin A, riboflavin and Vitamin B6 than scallion by weight.

Here is a comparison of the rest of nutrients:

35	calories (KCAL)	32
0.99	sugar (G)	2.3
2.9	protein (G)	1.8
0.18	saturated fat (G)	0.03
93	Vitamin C (MG)	19
241	Vitamin A (UG)	50
0.66	Vitamin E (MG)	0.55
1.6	iron (MG)	1.5
0.11	thiamin (MG)	0.06
0.35	riboflavin (MG)	0.08
1.2	niacin (MG)	0.53
0.37	pantothenic acid (MG)	0.08
0.15	Vitamin B6 (MG)	0.06
62	folate (UG)	64

0.983 | 0.983 | 2.47 Complete Comparison:
Scallion vs. Kale

Collard Greens

Similarity: > 95%

Collard greens are high in many of the same nutrients as kale, including dietary fiber, Vitamin C, Vitamin A, calcium and potassium. Also, collard greens contains more Vitamin E and folate than kale.

For 100 grams of kale and collard greens:

Kale (5 cups)		Collard Greens (2.75 cups)
4.1	dietary fiber (G)	4
93	Vitamin C (MG)	35
241	Vitamin A (UG)	251
254	calcium (MG)	232
348	potassium (MG)	213

However, kale does contain more iron and riboflavin than collard greens by weight.

Here is a comparison of the rest of nutrients:

35	calories (KCAL)	32
0.99	sugar (G)	0.46
2.9	protein (G)	3
0.18	saturated fat (G)	0.06
93	Vitamin C (MG)	35
241	Vitamin A (UG)	251
0.66	Vitamin E (MG)	2.3
1.6	iron (MG)	0.47
0.11	thiamin (MG)	0.05
0.35	riboflavin (MG)	0.13
1.2	niacin (MG)	0.74
0.37	pantothenic acid (MG)	0.27
0.15	Vitamin B6 (MG)	0.17
62	folate (UG)	129

0.982 | 0.982 | 3.86 Complete Comparison:
Collard Greens vs. Kale

Cilantro

Similarity: > 95%

Cilantro is high in many of the same nutrients as kale, including dietary fiber, Vitamin C, Vitamin A, calcium and potassium. Also, cilantro contains more Vitamin E and folate than kale.

For 100 grams of kale and cilantro:

Kale (5 cups)		Cilantro (6 cups)
4.1	dietary fiber (G)	2.8
93	Vitamin C (MG)	27
241	Vitamin A (UG)	337
254	calcium (MG)	67
348	potassium (MG)	521

However, kale does contain more riboflavin than cilantro by weight.

Here is a comparison of the rest of nutrients:

35	calories (KCAL)	23
0.99	sugar (G)	0.87
2.9	protein (G)	2.1
0.18	saturated fat (G)	0.01
93	Vitamin C (MG)	27
241	Vitamin A (UG)	337
0.66	Vitamin E (MG)	2.5
1.6	iron (MG)	1.8
0.11	thiamin (MG)	0.07
0.35	riboflavin (MG)	0.16
1.2	niacin (MG)	1.1
0.37	pantothenic acid (MG)	0.57
0.15	Vitamin B6 (MG)	0.15
62	folate (UG)	62

0.981 | 0.981 | 3.73 Complete Comparison:
Cilantro vs. Kale

Parsley

Similarity: > 95%

Parsley is high in many of the same nutrients as kale, including dietary fiber, Vitamin C, Vitamin A, calcium and potassium. Also, parsley contains more iron and folate than kale.

For 100 grams of kale and parsley:

Kale (5 cups)		Parsley (1.75 cup)
4.1	dietary fiber (G)	3.3
93	Vitamin C (MG)	133
241	Vitamin A (UG)	421
254	calcium (MG)	138
348	potassium (MG)	554

However, kale does contain more riboflavin than parsley by weight.

Here is a comparison of the rest of nutrients:

35	calories (KCAL)	36
0.99	sugar (G)	0.85
2.9	protein (G)	3
0.18	saturated fat (G)	0.13
93	Vitamin C (MG)	133
241	Vitamin A (UG)	421
0.66	Vitamin E (MG)	0.75
1.6	iron (MG)	6.2
0.11	thiamin (MG)	0.09
0.35	riboflavin (MG)	0.1
1.2	niacin (MG)	1.3
0.37	pantothenic acid (MG)	0.4
0.15	Vitamin B6 (MG)	0.09
62	folate (UG)	152

0.979 | 0.979 | 4.88 Complete Comparison:
Parsley vs. Kale

Fennel

Similarity: > 95%

Fennel is also high in dietary fiber, calcium and potassium.

For 100 grams of kale and fennel:

Kale (5 cups)		Fennel (1.25 cup)
4.1	dietary fiber (G)	3.1
93	Vitamin C (MG)	12
241	Vitamin A (UG)	48
254	calcium (MG)	49
348	potassium (MG)	414

A higher water content, fennel is less nutritionally dense than kale. Kale does contain more protein, Vitamin C, Vitamin A, iron and thiamin than fennel by weight.

Here is a comparison of the rest of nutrients:

35	calories (KCAL)	31
0.99	sugar (G)	3.9
2.9	protein (G)	1.2
0.18	saturated fat (G)	0.09
93	Vitamin C (MG)	12
241	Vitamin A (UG)	48
0.66	Vitamin E (MG)	0.58
1.6	iron (MG)	0.73
0.11	thiamin (MG)	0.01
0.35	riboflavin (MG)	0.03
1.2	niacin (MG)	0.64
0.37	pantothenic acid (MG)	0.23
0.15	Vitamin B6 (MG)	0.05
62	folate (UG)	27

0.974 | 0.974 | 1.94 Complete Comparison:
Fennel vs. Kale

Spinach

Similarity: > 95%

Spinach is high in many of the same nutrients as kale, including dietary fiber, Vitamin C, Vitamin A, calcium and potassium. Also, spinach contains more iron and folate than kale.

For 100 grams of kale and spinach:

Kale (5 cups)		Spinach (3.5 cups)
4.1	dietary fiber (G)	2.2
93	Vitamin C (MG)	28
241	Vitamin A (UG)	469
254	calcium (MG)	99
348	potassium (MG)	558

However, kale does contain more riboflavin than spinach by weight.

Here is a comparison of the rest of nutrients:

35	calories (KCAL)	23
0.99	sugar (G)	0.42
2.9	protein (G)	2.9
0.18	saturated fat (G)	0.06
93	Vitamin C (MG)	28
241	Vitamin A (UG)	469
0.66	Vitamin E (MG)	2
1.6	iron (MG)	2.7
0.11	thiamin (MG)	0.08
0.35	riboflavin (MG)	0.19
1.2	niacin (MG)	0.72
0.37	pantothenic acid (MG)	0.07
0.15	Vitamin B6 (MG)	0.2
62	folate (UG)	194

0.974 | 0.974 | 4.7 Complete Comparison:
Spinach vs. Kale

Arugula

Similarity: > 95%

Arugula is high in many of the same nutrients as kale, including Vitamin C, Vitamin A, calcium and potassium. Also, arugula contains more folate than kale.

For 100 grams of kale and arugula:

Kale (5 cups)		Arugula (50 leaves)
4.1	dietary fiber (G)	1.6
93	Vitamin C (MG)	15
241	Vitamin A (UG)	119
254	calcium (MG)	160
348	potassium (MG)	369

However, kale does contain more dietary fiber, riboflavin, niacin and Vitamin B6 than arugula by weight.

Here is a comparison of the rest of nutrients:

35	calories (KCAL)	25
0.99	sugar (G)	2.1
2.9	protein (G)	2.6
0.18	saturated fat (G)	0.09
93	Vitamin C (MG)	15
241	Vitamin A (UG)	119
0.66	Vitamin E (MG)	0.43
1.6	iron (MG)	1.5
0.11	thiamin (MG)	0.04
0.35	riboflavin (MG)	0.09
1.2	niacin (MG)	0.31
0.37	pantothenic acid (MG)	0.44
0.15	Vitamin B6 (MG)	0.07
62	folate (UG)	97

0.973 | 0.973 | 2.95 Complete Comparison:
Arugula vs. Kale

Basil

Similarity: > 95%

Basil is high in many of the same nutrients as kale, including Vitamin C, Vitamin A, calcium and potassium. Also, basil contains more iron than kale.

For 100 grams of kale and basil:

Kale (5 cups)		Basil (200 leaves)
4.1	dietary fiber (G)	1.6
93	Vitamin C (MG)	18
241	Vitamin A (UG)	264
254	calcium (MG)	177
348	potassium (MG)	295

However, kale does contain more dietary fiber, thiamin and riboflavin than basil by weight.

Here is a comparison of the rest of nutrients:

35	calories (KCAL)	23
0.99	sugar (G)	0.3
2.9	protein (G)	3.2
0.18	saturated fat (G)	0.04
93	Vitamin C (MG)	18
241	Vitamin A (UG)	264
0.66	Vitamin E (MG)	0.8
1.6	iron (MG)	3.2
0.11	thiamin (MG)	0.03
0.35	riboflavin (MG)	0.08
1.2	niacin (MG)	0.9
0.37	pantothenic acid (MG)	0.21
0.15	Vitamin B6 (MG)	0.16
62	folate (UG)	68

0.973 | 0.973 | 3.84 Complete Comparison:
Basil vs. Kale

Brussels Sprouts

Similarity: > 95%

Brussels sprouts are high in many of the same nutrients as kale, including dietary fiber, Vitamin C, calcium and potassium. Also, brussels sprouts contains more Vitamin B6 than kale.

For 100 grams of kale and brussels sprouts:

Kale (5 cups)		Brussels Sprouts (1.25 cup)
4.1	dietary fiber (G)	3.8
93	Vitamin C (MG)	85
241	Vitamin A (UG)	38
254	calcium (MG)	42
348	potassium (MG)	389

However, kale does contain more Vitamin A and riboflavin than brussels sprouts by weight.

Here is a comparison of the rest of nutrients:

35	calories (KCAL)	43
0.99	sugar (G)	2.2
2.9	protein (G)	3.4
0.18	saturated fat (G)	0.06
93	Vitamin C (MG)	85
241	Vitamin A (UG)	38
0.66	Vitamin E (MG)	0.88
1.6	iron (MG)	1.4
0.11	thiamin (MG)	0.14
0.35	riboflavin (MG)	0.09
1.2	niacin (MG)	0.75
0.37	pantothenic acid (MG)	0.31
0.15	Vitamin B6 (MG)	0.22
62	folate (UG)	61

0.967 | 0.967 | 3.77 Complete Comparison:
Brussels Sprouts vs. Kale

Cabbage

Similarity: > 95%

Cabbage is also high in dietary fiber and Vitamin C.

For 100 grams of kale and cabbage:

Kale (5 cups)		Cabbage (about 1 cup)
4.1	dietary fiber (G)	2.5
93	Vitamin C (MG)	37
241	Vitamin A (UG)	5
254	calcium (MG)	40
348	potassium (MG)	170

A higher water content, cabbage is less nutritionally dense than kale. Kale does contain more protein, Vitamin A, calcium, iron and potassium than cabbage by weight.

Here is a comparison of the rest of nutrients:

35	calories (KCAL)	25
0.99	sugar (G)	3.2
2.9	protein (G)	1.3
0.18	saturated fat (G)	0.03
93	Vitamin C (MG)	37
241	Vitamin A (UG)	5
0.66	Vitamin E (MG)	0.15
1.6	iron (MG)	0.47
0.11	thiamin (MG)	0.06
0.35	riboflavin (MG)	0.04
1.2	niacin (MG)	0.23
0.37	pantothenic acid (MG)	0.21
0.15	Vitamin B6 (MG)	0.12
62	folate (UG)	43

0.964 | 0.964 | 2.2 Complete Comparison:
Cabbage vs. Kale

Sage

Similarity: > 95%

More nutritionally dense than kale, sage is high in many of the same nutrients as kale, including dietary fiber, Vitamin C, Vitamin A, calcium and potassium. Also, sage contains more protein, Vitamin E and iron than kale.

For 100 grams of kale and sage:

Kale (5 cups)		Sage (143 tsps)
4.1	dietary fiber (G)	40
93	Vitamin C (MG)	32
241	Vitamin A (UG)	295
254	calcium (MG)	1652
348	potassium (MG)	1070

However, kale does contain more pantothenic acid than sage by weight.

Here is a comparison of the rest of nutrients:

35	calories (KCAL)	315
0.99	sugar (G)	1.7
2.9	protein (G)	11
0.18	saturated fat (G)	7
93	Vitamin C (MG)	32
241	Vitamin A (UG)	295
0.66	Vitamin E (MG)	7.5
1.6	iron (MG)	28
0.11	thiamin (MG)	0.75
0.35	riboflavin (MG)	0.34
1.2	niacin (MG)	5.7
0.37	pantothenic acid (MG)	0
0.15	Vitamin B6 (MG)	2.7
62	folate (UG)	274

0.964 | 0.964 | 12.5 Complete Comparison:
Sage vs. Kale

Endive

Similarity: > 95%

Endive is high in many of the same nutrients as kale, including dietary fiber, Vitamin A, calcium and potassium. Also, endive contains more pantothenic acid and folate than kale.

For 100 grams of kale and endive:

Kale (5 cups)		Endive (2 cups)
4.1	dietary fiber (G)	3.1
93	Vitamin C (MG)	6.5
241	Vitamin A (UG)	108
254	calcium (MG)	52
348	potassium (MG)	314

However, kale does contain more protein, Vitamin C, iron, riboflavin and Vitamin B6 than endive by weight.

Here is a comparison of the rest of nutrients:

35	calories (KCAL)	17
0.99	sugar (G)	0.25
2.9	protein (G)	1.3
0.18	saturated fat (G)	0.05
93	Vitamin C (MG)	6.5
241	Vitamin A (UG)	108
0.66	Vitamin E (MG)	0.44
1.6	iron (MG)	0.83
0.11	thiamin (MG)	0.08
0.35	riboflavin (MG)	0.08
1.2	niacin (MG)	0.4
0.37	pantothenic acid (MG)	0.9
0.15	Vitamin B6 (MG)	0.02
62	folate (UG)	142

0.963 | 0.963 | 2.82 Complete Comparison:
Endive vs. Kale

Marjoram

Similarity: > 95%

More nutritionally dense than kale, marjoram is high in many of the same nutrients as kale, including dietary fiber, Vitamin C, Vitamin A, calcium and potassium. Moreover, marjoram contains more protein, iron, thiamin and niacin than kale.

For 100 grams of kale and marjoram:

Kale (5 cups)		Marjoram (167 tsps)
4.1	dietary fiber (G)	40
93	Vitamin C (MG)	51
241	Vitamin A (UG)	403
254	calcium (MG)	1990
348	potassium (MG)	1522

However, kale does contain more pantothenic acid than marjoram by weight.

Here is a comparison of the rest of nutrients:

35	calories (KCAL)	271
0.99	sugar (G)	4.1
2.9	protein (G)	13
0.18	saturated fat (G)	0.53
93	Vitamin C (MG)	51
241	Vitamin A (UG)	403
0.66	Vitamin E (MG)	1.7
1.6	iron (MG)	83
0.11	thiamin (MG)	0.29
0.35	riboflavin (MG)	0.32
1.2	niacin (MG)	4.1
0.37	pantothenic acid (MG)	0
0.15	Vitamin B6 (MG)	1.2
62	folate (UG)	274

0.956 | 0.956 | 12.19 Complete Comparison:
Marjoram vs. Kale

Leeks

Similarity: > 95%

Leeks are also high in calcium and contains some of the same nutrients. Also, leeks contains more iron and Vitamin B6 than kale.

For 100 grams of kale and leeks:

Kale (5 cups)		Leeks (about 1 cup)
4.1	dietary fiber (G)	1.8
93	Vitamin C (MG)	12
241	Vitamin A (UG)	83
254	calcium (MG)	59
348	potassium (MG)	180

A higher water content, leeks is less nutritionally dense than kale. Kale does contain more dietary fiber, Vitamin C, Vitamin A, potassium and riboflavin than leeks by weight.

Here is a comparison of the rest of nutrients:

35	calories (KCAL)	61
0.99	sugar (G)	3.9
2.9	protein (G)	1.5
0.18	saturated fat (G)	0.04
93	Vitamin C (MG)	12
241	Vitamin A (UG)	83
0.66	Vitamin E (MG)	0.92
1.6	iron (MG)	2.1
0.11	thiamin (MG)	0.06
0.35	riboflavin (MG)	0.03
1.2	niacin (MG)	0.4
0.37	pantothenic acid (MG)	0.14
0.15	Vitamin B6 (MG)	0.23
62	folate (UG)	64

0.956 | 0.956 | 2.23 Complete Comparison:
Leeks vs. Kale

Butterhead Lettuce

Similarity: > 95%

Butterhead lettuce is also high in Vitamin A and potassium.

For 100 grams of kale and butterhead lettuce:

Kale (5 cups)		Butterhead Lettuce (1.75 cup)
4.1	dietary fiber (G)	1.1
93	Vitamin C (MG)	3.7
241	Vitamin A (UG)	166
254	calcium (MG)	35
348	potassium (MG)	238

A higher water content, butterhead lettuce is less nutritionally dense than kale. Kale does contain more dietary fiber, Vitamin C, calcium and riboflavin than butterhead lettuce by weight.

Here is a comparison of the rest of nutrients:

35	calories (KCAL)	13
0.99	sugar (G)	0.94
2.9	protein (G)	1.4
0.18	saturated fat (G)	0.03
93	Vitamin C (MG)	3.7
241	Vitamin A (UG)	166
0.66	Vitamin E (MG)	0.18
1.6	iron (MG)	1.2
0.11	thiamin (MG)	0.06
0.35	riboflavin (MG)	0.06
1.2	niacin (MG)	0.36
0.37	pantothenic acid (MG)	0.15
0.15	Vitamin B6 (MG)	0.08
62	folate (UG)	73

0.956 | 0.956 | 2.23 Complete Comparison:
Butterhead Lettuce vs. Kale

Oregano

Similarity: > 95%

More nutritionally dense than kale, oregano is also high in dietary fiber, calcium and potassium. Also, oregano contains more protein, Vitamin E and iron than kale.

For 100 grams of kale and oregano:

Kale (5 cups)		Oregano (100 tsps)
4.1	dietary fiber (G)	43
93	Vitamin C (MG)	2.3
241	Vitamin A (UG)	85
254	calcium (MG)	1597
348	potassium (MG)	1260

However, kale does contain more Vitamin C and Vitamin A than oregano by weight.

Here is a comparison of the rest of nutrients:

35	calories (KCAL)	265
0.99	sugar (G)	4.1
2.9	protein (G)	9
0.18	saturated fat (G)	1.6
93	Vitamin C (MG)	2.3
241	Vitamin A (UG)	85
0.66	Vitamin E (MG)	18
1.6	iron (MG)	37
0.11	thiamin (MG)	0.18
0.35	riboflavin (MG)	0.53
1.2	niacin (MG)	4.6
0.37	pantothenic acid (MG)	0.92
0.15	Vitamin B6 (MG)	1
62	folate (UG)	237

0.946 | 0.946 | 11.41 Complete Comparison:
Oregano vs. Kale

Black Pepper

Similarity: > 90%

Black pepper is also high in dietary fiber, calcium and potassium. Also, black pepper contains more protein, iron and pantothenic acid than kale.

For 100 grams of kale and black pepper:

Kale (5 cups)		Black Pepper (43 tsps)
4.1	dietary fiber (G)	25
93	Vitamin C (MG)	0
241	Vitamin A (UG)	27
254	calcium (MG)	443
348	potassium (MG)	1329

However, kale does contain more Vitamin C, Vitamin A, riboflavin and folate than black pepper by weight.

Here is a comparison of the rest of nutrients:

35	calories (KCAL)	251
0.99	sugar (G)	0.64
2.9	protein (G)	10
0.18	saturated fat (G)	1.4
93	Vitamin C (MG)	0
241	Vitamin A (UG)	27
0.66	Vitamin E (MG)	1
1.6	iron (MG)	9.7
0.11	thiamin (MG)	0.11
0.35	riboflavin (MG)	0.18
1.2	niacin (MG)	1.1
0.37	pantothenic acid (MG)	1.4
0.15	Vitamin B6 (MG)	0.29
62	folate (UG)	17

0.912 | 0.912 | 7.22 Complete Comparison:
Black Pepper vs. Kale

nuts, grains and legumes

Pine Nut

Similarity: 87%

Pine nut is also high in dietary fiber and potassium. Also, pine nut contains more protein, Vitamin E and iron than kale.

For 100 grams of kale and pine nut:

Kale (5 cups)		Pine Nut (3/4 cup)
4.1	dietary fiber (G)	3.7
93	Vitamin C (MG)	0.8
241	Vitamin A (UG)	1
254	calcium (MG)	16
348	potassium (MG)	597

However, kale does contain more Vitamin C, Vitamin A, calcium and riboflavin than pine nut by weight.

Here is a comparison of the rest of nutrients:

35	calories (KCAL)	673
0.99	sugar (G)	3.6
2.9	protein (G)	14
0.18	saturated fat (G)	4.9
93	Vitamin C (MG)	0.8
241	Vitamin A (UG)	1
0.66	Vitamin E (MG)	9.3
1.6	iron (MG)	5.5
0.11	thiamin (MG)	0.36
0.35	riboflavin (MG)	0.23
1.2	niacin (MG)	4.4
0.37	pantothenic acid (MG)	0.31
0.15	Vitamin B6 (MG)	0.09
62	folate (UG)	34

0.871 | 0.871 | 8.15 Complete Comparison:
Pine Nut vs. Kale

Other Nutritional Substitutes

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