Black Pepper vs. Kale
Nutrition comparison of Black Pepper and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
black pepper
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in black pepper and kale:
- Both kale and black pepper are high in Vitamin K, calcium, dietary fiber and potassium.
- Black pepper has more pantothenic acid, however, kale contains more folate.
- Black pepper is a great source of protein.
- Black pepper is an excellent source of iron.
- Kale has 6.8 times less saturated fat than black pepper.
- Kale is an excellent source of Vitamin A and Vitamin C.
USDA sources for nutritional information: Black Pepper (Spices, pepper, black) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Black pepper is high in calories and kale has 86% less calories than black pepper - kale has 35 calories per 100 grams and black pepper has 251 calories.
For macronutrient ratios, black pepper is lighter in protein, much heavier in carbs and lighter in fat compared to kale per calorie. Black pepper has a macronutrient ratio of 10:78:12 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Black Pepper | Kale | |
|---|---|---|
| Protein | 10% | 28% |
| Carbohydrates | 78% | 41% |
| Fat | 12% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Black pepper is high in carbohydrates and kale has 93% less carbohydrates than black pepper - kale has 4.4g of total carbs per 100 grams and black pepper has 64g of carbohydrates.
dietary fiber
Both kale and black pepper are high in dietary fiber. Black pepper has 517% more dietary fiber than kale - kale has 4.1g of dietary fiber per 100 grams and black pepper has 25.3g of dietary fiber.
sugar
Kale and black pepper contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and black pepper has 0.64g of sugar.
Protein
protein
Black pepper is a great source of protein and it has 256% more protein than kale - kale has 2.9g of protein per 100 grams and black pepper has 10.4g of protein.
Fat
saturated fat
Kale has 6.8 times less saturated fat than black pepper - kale has 0.18g of saturated fat per 100 grams and black pepper has 1.4g of saturated fat.
Vitamins
Vitamin C
Kale is an excellent source of Vitamin C and it has more Vitamin C than black pepper - kale has 93.4mg of Vitamin C per 100 grams and black pepper does not contain significant amounts.
Vitamin A
Kale is an excellent source of Vitamin A and it has 793% more Vitamin A than black pepper - kale has 241ug of Vitamin A per 100 grams and black pepper has 27ug of Vitamin A.
Vitamin E
Kale and black pepper contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and black pepper has 1mg of Vitamin E.
Vitamin K
Both kale and black pepper are high in Vitamin K. Kale has 138% more Vitamin K than black pepper - kale has 389.6ug of Vitamin K per 100 grams and black pepper has 163.7ug of Vitamin K.
The B Vitamins
Black pepper has more pantothenic acid, however, kale contains more folate. Both black pepper and kale contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Black Pepper | Kale | |
|---|---|---|
| Thiamin | 0.108 MG | 0.113 MG |
| Riboflavin | 0.18 MG | 0.347 MG |
| Niacin | 1.143 MG | 1.18 MG |
| Pantothenic acid | 1.399 MG | 0.37 MG |
| Vitamin B6 | 0.291 MG | 0.147 MG |
| Folate | 17 UG | 62 UG |
Minerals
calcium
Both kale and black pepper are high in calcium. Black pepper has 74% more calcium than kale - kale has 254mg of calcium per 100 grams and black pepper has 443mg of calcium.
iron
Black pepper is an excellent source of iron and it has 507% more iron than kale - kale has 1.6mg of iron per 100 grams and black pepper has 9.7mg of iron.
potassium
Both kale and black pepper are high in potassium. Black pepper has 282% more potassium than kale - kale has 348mg of potassium per 100 grams and black pepper has 1329mg 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,
| Black Pepper | Kale | |
|---|---|---|
| beta-carotene | 310 UG | 2873 UG |
| alpha-carotene | 12 UG | ~ |
| lycopene | 20 UG | ~ |
| lutein + zeaxanthin | 454 UG | 6261 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than black pepper per 100 grams.
| Black Pepper | Kale | |
|---|---|---|
| alpha linoleic acid | 0.152 G | 0.378 G |
| Total | 0.152 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, black pepper has more linoleic acid than kale per 100 grams.
| Black Pepper | Kale | |
|---|---|---|
| linoleic acid | 0.694 G | 0.291 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.694 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.
Note: The specific food items compared are: Black Pepper (Spices, pepper, black) and Kale (Kale, raw) .
Black Pepper 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 black pepper contain more calories in 100 grams?Black pepper is high in calories and kale has 90% less calories than black pepper - kale has 35 calories in 100g and black pepper has 251 calories.
Does kale or black pepper have more carbohydrates?
By weight, black pepper is high in carbohydrates and kale has 90% fewer carbohydrates than black pepper - kale has 4.4g of carbs for 100g and black pepper has 64g of carbohydrates.
Does kale or black pepper contain more calcium?
Both kale and black pepper are high in calcium. Black pepper has 70% more calcium than kale - kale has 254mg of calcium in 100 grams and black pepper has 443mg of calcium.
Does kale or black pepper contain more iron?
Black pepper is an abundant source of iron and it has 510% more iron than kale - kale has 1.6mg of iron in 100 grams and black pepper has 9.7mg of iron.
Does kale or black pepper contain more potassium?
Both kale and black pepper are high in potassium. Black pepper has 280% more potassium than kale - kale has 348mg of potassium in 100 grams and black pepper has 1329mg of potassium.