Cherry Tomato vs. Kale
Nutrition comparison of Cherry Tomato and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cherry tomato
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cherry tomato and kale:
- Both kale and cherry tomato are high in Vitamin C and potassium.
- Kale has more thiamin, riboflavin, Vitamin B6 and folate.
- Kale is an excellent source of Vitamin A, Vitamin K, calcium and dietary fiber.
USDA sources for nutritional information: Cherry Tomato (Tomatoes, orange, raw) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kale and cherry tomato contain similar amounts of calories - kale has 35 calories per 100 grams and cherry tomato has 16 calories.
For macronutrient ratios, cherry tomato is lighter in protein, much heavier in carbs and much lighter in fat compared to kale per calorie. Cherry tomato has a macronutrient ratio of 24:67:9 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cherry Tomato | Kale | |
|---|---|---|
| Protein | 24% | 28% |
| Carbohydrates | 67% | 41% |
| Fat | 9% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Both kale and cherry tomato are low in carbohydrates - kale has 4.4g of total carbs per 100 grams and cherry tomato has 3.2g of carbohydrates.
dietary fiber
Kale is an excellent source of dietary fiber and it has 356% more dietary fiber than cherry tomato - kale has 4.1g of dietary fiber per 100 grams and cherry tomato has 0.9g of dietary fiber.
sugar
Kale and cherry tomato contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and cherry tomato does not contain significant amounts.
Protein
protein
Kale has 152% more protein than cherry tomato - kale has 2.9g of protein per 100 grams and cherry tomato has 1.2g of protein.
Fat
saturated fat
Both kale and cherry tomato are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and cherry tomato has 0.03g of saturated fat.
Vitamins
Vitamin C
Both kale and cherry tomato are high in Vitamin C. Kale has 484% more Vitamin C than cherry tomato - kale has 93.4mg of Vitamin C per 100 grams and cherry tomato has 16mg of Vitamin C.
Vitamin A
Kale is an excellent source of Vitamin A and it has 221% more Vitamin A than cherry tomato - kale has 241ug of Vitamin A per 100 grams and cherry tomato has 75ug of Vitamin A.
Vitamin E
Kale has more Vitamin E than cherry tomato - kale has 0.66mg of Vitamin E per 100 grams and cherry tomato does not contain significant amounts.
Vitamin K
Kale is an excellent source of Vitamin K and it has more Vitamin K than cherry tomato - kale has 389.6ug of Vitamin K per 100 grams and cherry tomato does not contain significant amounts.
The B Vitamins
Kale has more thiamin, riboflavin, Vitamin B6 and folate. Both cherry tomato and kale contain significant amounts of niacin and pantothenic acid.
| Cherry Tomato | Kale | |
|---|---|---|
| Thiamin | 0.046 MG | 0.113 MG |
| Riboflavin | 0.034 MG | 0.347 MG |
| Niacin | 0.593 MG | 1.18 MG |
| Pantothenic acid | 0.186 MG | 0.37 MG |
| Vitamin B6 | 0.06 MG | 0.147 MG |
| Folate | 29 UG | 62 UG |
Minerals
calcium
Kale is an excellent source of calcium and it has 49 times more calcium than cherry tomato - kale has 254mg of calcium per 100 grams and cherry tomato has 5mg of calcium.
iron
Kale has 240% more iron than cherry tomato - kale has 1.6mg of iron per 100 grams and cherry tomato has 0.47mg of iron.
potassium
Both kale and cherry tomato are high in potassium. Kale has 64% more potassium than cherry tomato - kale has 348mg of potassium per 100 grams and cherry tomato has 212mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than cherry tomato per 100 grams.
| Cherry Tomato | Kale | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.378 G |
| Total | 0.003 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, kale has more linoleic acid than cherry tomato per 100 grams.
| Cherry Tomato | Kale | |
|---|---|---|
| linoleic acid | 0.073 G | 0.291 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.073 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: Cherry Tomato (Tomatoes, orange, raw) and Kale (Kale, raw) .
Cherry Tomato g
()
|
Daily Values (%) |
Kale g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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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 cherry tomato contain more calories in 100 grams?Kale and cherry tomato contain similar amounts of calories - kale has 35 calories in 100g and cherry tomato has 16 calories.
Does kale or cherry tomato have more carbohydrates?
By weight, both kale and cherry tomato are low in carbohydrates - kale has 4.4g of carbs for 100g and cherry tomato has 3.2g of carbohydrates.
Does kale or cherry tomato contain more calcium?
Kale is a rich source of calcium and it has 49 times more calcium than cherry tomato - kale has 254mg of calcium in 100 grams and cherry tomato has 5mg of calcium.
Does kale or cherry tomato contain more potassium?
Both kale and cherry tomato are high in potassium. Kale has 60% more potassium than cherry tomato - kale has 348mg of potassium in 100 grams and cherry tomato has 212mg of potassium.