Avocado vs. Kale
Nutrition comparison of Avocado and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and kale:
- Both kale and avocado are high in dietary fiber and potassium.
- Kale has 10.9 times less saturated fat than avocado.
- Kale has more beta-carotene and lutein + zeaxanthin than avocado, however, avocado contains more alpha-carotene than kale.
- Kale has more riboflavin, however, avocado contains more pantothenic acid.
- Kale is an excellent source of Vitamin A, Vitamin C, Vitamin K and calcium.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Avocado is high in calories and kale has 79% less calories than avocado - kale has 35 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, avocado is much lighter in protein, much lighter in carbs and much heavier in fat compared to kale per calorie. Avocado has a macronutrient ratio of 4:19:77 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Kale | |
|---|---|---|
| Protein | 4% | 28% |
| Carbohydrates | 19% | 41% |
| Fat | 77% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Kale and avocado contain similar amounts of carbs - kale has 4.4g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.
dietary fiber
Both kale and avocado are high in dietary fiber. Avocado has 66% more dietary fiber than kale - kale has 4.1g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.
sugar
Kale and avocado contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and avocado has 0.3g of sugar.
Protein
protein
Kale and avocado contain similar amounts of protein - kale has 2.9g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Kale has 10.9 times less saturated fat than avocado - kale has 0.18g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
Vitamins
Vitamin C
Kale is an excellent source of Vitamin C and it has 961% more Vitamin C than avocado - kale has 93.4mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.
Vitamin A
Kale is an excellent source of Vitamin A and it has 33 times more Vitamin A than avocado - kale has 241ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.
Vitamin E
Kale and avocado contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has 17 times more Vitamin K than avocado - kale has 389.6ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.
The B Vitamins
Kale has more riboflavin, however, avocado contains more pantothenic acid. Both avocado and kale contain significant amounts of thiamin, niacin, Vitamin B6 and folate.
| Avocado | Kale | |
|---|---|---|
| Thiamin | 0.075 MG | 0.113 MG |
| Riboflavin | 0.143 MG | 0.347 MG |
| Niacin | 1.912 MG | 1.18 MG |
| Pantothenic acid | 1.463 MG | 0.37 MG |
| Vitamin B6 | 0.287 MG | 0.147 MG |
| Folate | 89 UG | 62 UG |
Minerals
calcium
Kale is an excellent source of calcium and it has 18 times more calcium than avocado - kale has 254mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Kale has 162% more iron than avocado - kale has 1.6mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Both kale and avocado are high in potassium. Avocado has 46% more potassium than kale - kale has 348mg of potassium per 100 grams and avocado has 507mg 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 has more beta-carotene and lutein + zeaxanthin than avocado per 100 grams, however, avocado contains more alpha-carotene than kale per 100 grams.
| Avocado | Kale | |
|---|---|---|
| beta-carotene | 63 UG | 2873 UG |
| alpha-carotene | 24 UG | ~ |
| lutein + zeaxanthin | 271 UG | 6261 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than avocado per 100 grams.
| Avocado | Kale | |
|---|---|---|
| alpha linoleic acid | 0.125 G | 0.378 G |
| Total | 0.125 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than kale per 100 grams.
| Avocado | Kale | |
|---|---|---|
| linoleic acid | 1.674 G | 0.291 G |
| other omega 6 | ~ | 0.003 G |
| Total | 1.674 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.
Avocado 230g
(
cup, pureed
)
|
Daily Values (%) |
Kale 21g
(
cup
)
|
|||||
|---|---|---|---|---|---|---|---|
| 384KCAL 19% |
|
>999% | calories | 5% |
|
7.4KCAL 0.4% | |
| 20G 8% |
|
>999% | carbohydrates | 5% |
|
0.93G 0.4% | |
| 16G 63% |
|
>999% | dietary fiber | 5% |
|
0.86G 3% | |
| 0.69G | 228% | sugar | 5% | 0.21G | |||
| 35G 55% |
|
>999% | total fat | 5% |
|
0.31G 1% | |
| 4.9G 27% |
|
>999% | saturated fat | 5% |
|
0.04G 0.2% | |
| 23G | >999% | monounsaturated fat | 5% | 0.02G | |||
| 4.2G | >999% | polyunsaturated fat | 5% | 0.14G | |||
| 18MG 1% |
|
64% | sodium | 5% |
|
11MG 1% | |
| 5% | Vitamins and Minerals | 5% | |||||
| 16UG 2% |
|
5% | Vitamin A | 219% |
|
51UG 7% | |
| 20MG 27% |
|
5% | Vitamin C | 5% |
|
20MG 26% | |
| 30MG 3% |
|
5% | calcium | 77% |
|
53MG 5% | |
| 1.4MG 8% |
|
312% | iron | 5% |
|
0.34MG 2% | |
| 67MG 22% |
|
871% | magnesium | 5% |
|
6.9MG 2% | |
| 1166MG 51% |
|
>999% | potassium | 5% |
|
73MG 3% | |
| 0.17MG 16% |
|
746% | thiamin (Vit B1) | 5% |
|
0.02MG 2% | |
| 0.33MG 30% |
|
371% | riboflavin (Vit B2) | 5% |
|
0.07MG 7% | |
| 4.4MG 31% |
|
>999% | niacin (Vit B3) | 5% |
|
0.25MG 2% | |
| 0.66MG 51% |
|
>999% | Vitamin B6 | 5% |
|
0.03MG 2% | |
| 3.4MG 67% |
|
>999% | pantothenic acid (Vit B5) | 5% |
|
0.08MG 2% | |
| 205UG 51% |
|
>999% | folate (Vit B9) | 5% |
|
13UG 3% | |
| 4.5MG 30% |
|
>999% | Vitamin E | 5% |
|
0.14MG 1% | |
| 48UG 54% |
|
5% | Vitamin K | 71% |
|
82UG 91% | |
| 4.5G 9% |
|
638% | protein | 5% |
|
0.61G 1% | |
| 33MG 8% |
|
>999% | choline | 5% |
|
||
| 0.39MG 33% |
|
>999% | copper | 5% |
|
0.01MG 1% | |
| 0.34MG 19% |
|
79% | manganese | 5% |
|
0.19MG 11% | |
| 124MG 18% |
|
933% | phosphorus | 5% |
|
12MG 2% | |
| 0.92UG 2% |
|
384% | selenium | 5% |
|
0.19UG 0.3% | |
| 1.6MG 20% |
|
>999% | zinc | 5% |
|
0.08MG 1% | |
| 166G | 774% | Water | 5% | 19G | |||
| 0.25G | >999% | Starch | 5% | ||||
NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat. |
|||||||
FAQ
Does kale or avocado contain more calories in 100 grams?Avocado is high in calories and kale has 80% less calories than avocado - kale has 35 calories in 100g and avocado has 167 calories.
Does kale or avocado have more carbohydrates?
By weight, kale and avocado contain similar amounts of carbs - kale has 4.4g of carbs for 100g and avocado has 8.6g of carbohydrates.
Does kale or avocado contain more calcium?
Kale is a rich source of calcium and it has 18 times more calcium than avocado - kale has 254mg of calcium in 100 grams and avocado has 13mg of calcium.
Does kale or avocado contain more potassium?
Both kale and avocado are high in potassium. Avocado has 50% more potassium than kale - kale has 348mg of potassium in 100 grams and avocado has 507mg of potassium.