Kale vs Beet greens
Nutrition comparison per 100 g serving
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Beet greens wins in 18 out of 29 nutrient categories
Kale: 7
vs
Beet greens: 18
(4 ties)
Overview
| Nutrient | Kale | Beet greens | Winner |
|---|---|---|---|
| Calories | 36 cal | 27 cal | |
| Protein | 2.9 g | 2.6 g | |
| Carbs | 5.3 g | 5.5 g | |
| Fat | 1.2 g | 0.2 g | |
| Fiber | 2.3 g | 2.9 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | Kale | Beet greens | Winner |
|---|---|---|---|
| Choline, total | 0.5 MG | 0.5 MG | Tie |
| Folate, total | 65 UG | 14 UG | |
| Niacin | 0.5 MG | 0.5 MG | |
| Pantothenic acid | 0.2 MG | 0.3 MG | |
| Riboflavin | 0.1 MG | 0.3 MG | |
| Thiamin | 0.1 MG | 0.1 MG | |
| Vitamin A, RAE | 146 UG | 383 UG | |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.1 MG | 0.1 MG | |
| Vitamin C, total ascorbic acid | 17.8 MG | 24.9 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 1.6 MG | 1.8 MG | |
| Vitamin K (phylloquinone) | 418.5 UG | 484 UG |
Minerals
| Mineral | Kale | Beet greens | Winner |
|---|---|---|---|
| Calcium, Ca | 150 MG | 114 MG | |
| Copper, Cu | 0.1 MG | 0.3 MG | |
| Iron, Fe | 0.8 MG | 1.9 MG | |
| Magnesium, Mg | 25 MG | 68 MG | |
| Manganese, Mn | 0.5 MG | 0.5 MG | |
| Phosphorus, P | 42 MG | 41 MG | |
| Potassium, K | 144 MG | 909 MG | |
| Selenium, Se | 1 UG | 0.9 UG | |
| Sodium, Na | 16 MG | 241 MG | |
| Zinc, Zn | 0.3 MG | 0.5 MG |