Beef vs. Kale

Nutrition comparison of Cooked Beef and Kale


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cooked beef versus kale (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in beef and kale:

  • Both kale and beef are high in potassium.
  • Beef has more niacin, Vitamin B6 and Vitamin B12, however, kale contains more folate.
  • Beef is a great source of iron.
  • Beef is an excellent source of protein.
  • Kale is an excellent source of Vitamin A, Vitamin C, Vitamin K, calcium and dietary fiber.
Detailed nutritional comparison of beef and kale is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.


Image of Beef src
Image of Kale src

Calories and Carbs

calories

Beef is high in calories and kale has 87% less calories than beef - kale has 35 calories per 100 grams and beef has 277 calories.

For macronutrient ratios, beef is heavier in protein, much lighter in carbs and much heavier in fat compared to kale per calorie. Beef has a macronutrient ratio of 38:0:62 and for kale, 27:41:32 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Beef Kale
Protein 38% 27%
Carbohydrates ~ 41%
Fat 62% 32%
Alcohol ~ ~

carbohydrates

Both kale and beef are low in carbohydrates - kale has 4.4g of total carbs per 100 grams and beef does not contain significant amounts.

dietary fiber

Kale is an excellent source of dietary fiber and it has more dietary fiber than beef - kale has 4.1g of dietary fiber per 100 grams and beef does not contain significant amounts.

sugar

Kale and beef contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and beef does not contain significant amounts.

Protein

protein

Beef is an excellent source of protein and it has 769% more protein than kale - kale has 2.9g of protein per 100 grams and beef has 25.4g of protein.

Fat

saturated fat

Beef is high in saturated fat and kale has 98% less saturated fat than beef - kale has 0.18g of saturated fat per 100 grams and beef has 7.3g of saturated fat.

trans fat

Kale has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and kale does not contain significant amounts.

cholesterol

Kale has less cholesterol than beef - beef has 88mg 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 beef - kale has 93.4mg of Vitamin C per 100 grams and beef does not contain significant amounts.

Vitamin A

Kale is an excellent source of Vitamin A and it has 79 times more Vitamin A than beef - kale has 241ug of Vitamin A per 100 grams and beef has 3ug of Vitamin A.

Vitamin D

Beef and kale contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and kale does not contain significant amounts.

Vitamin E

Kale and beef contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and beef has 0.12mg of Vitamin E.

Vitamin K

Kale is an excellent source of Vitamin K and it has 128 times more Vitamin K than beef - kale has 389.6ug of Vitamin K per 100 grams and beef has 3ug of Vitamin K.

The B Vitamins

Beef has more niacin, Vitamin B6 and Vitamin B12, however, kale contains more folate. Both beef and kale contain significant amounts of thiamin, riboflavin and pantothenic acid.

Beef Kale
Thiamin 0.051 MG 0.113 MG
Riboflavin 0.176 MG 0.347 MG
Niacin 4.537 MG 1.18 MG
Pantothenic acid 0.658 MG 0.37 MG
Vitamin B6 0.336 MG 0.147 MG
Folate 11 UG 62 UG
Vitamin B12 2.9 UG ~

Minerals

calcium

Kale is an excellent source of calcium and it has 626% more calcium than beef - kale has 254mg of calcium per 100 grams and beef has 35mg of calcium.

iron

Beef is a great source of iron and it has 41% more iron than kale - kale has 1.6mg of iron per 100 grams and beef has 2.3mg of iron.

potassium

Both kale and beef are high in potassium. Kale has 27% more potassium than beef - kale has 348mg of potassium per 100 grams and beef has 275mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than beef per 100 grams.

Beef Kale
alpha linoleic acid 0.056 G 0.378 G
Total 0.056 G 0.378 G

omega 6s

Comparing omega-6 fatty acids, both beef and kale contain significant amounts of linoleic acid.

Beef Kale
other omega 6 0.047 G 0.003 G
linoleic acid 0.39 G 0.291 G
Total 0.437 G 0.294 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Beef or Kale .

Note: The specific food items compared are: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Kale (Kale, raw) .

Cooked Beef g

()
Daily Values (%)

Kale g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does kale or beef contain more calories in 100 grams?
Beef is high in calories and kale has 90% less calories than beef - kale has 35 calories in 100g and beef has 277 calories.

Is kale or beef better for protein?
Beef is a fantastic source of protein and it has 770% more protein than kale - kale has 2.9g of protein per 100 grams and beef has 25.4g of protein.

Does kale or beef have more carbohydrates?
By weight, both kale and beef are low in carbohydrates - kale has 4.4g of carbs for 100g and beef has no carbs..

Does kale or beef contain more calcium?
Kale is a rich source of calcium and it has 630% more calcium than beef - kale has 254mg of calcium in 100 grams and beef has 35mg of calcium.

Does kale or beef contain more potassium?
Both kale and beef are high in potassium. Kale has 30% more potassium than beef - kale has 348mg of potassium in 100 grams and beef has 275mg of potassium.

Compare Food