Kale vs. Radishes
Nutrition comparison of Kale and Radishes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kale
versus
radishes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kale and radishes:
- Both kale and radishes are high in Vitamin C and potassium.
- Kale has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Kale is an excellent source of Vitamin A, Vitamin K, calcium and dietary fiber.
USDA sources for nutritional information: Kale (Kale, raw) and Radishes (Radishes, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kale and radishes contain similar amounts of calories - kale has 35 calories per 100 grams and radish has 16 calories.
For macronutrient ratios, kale is heavier in protein, much lighter in carbs and much heavier in fat compared to radishes per calorie. Kale has a macronutrient ratio of 28:41:31 and for radishes, 16:79:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kale | Radishes | |
|---|---|---|
| Protein | 28% | 16% |
| Carbohydrates | 41% | 79% |
| Fat | 31% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Both kale and radishes are low in carbohydrates - kale has 4.4g of total carbs per 100 grams and radish has 3.4g of carbohydrates.
The carbs in kale are made of 81% dietary fiber and 19% sugar, whereas the carbs in radishes comprise of 54% sugar and 46% dietary fiber.
dietary fiber
Kale is an excellent source of dietary fiber and it has 156% more dietary fiber than radish - kale has 4.1g of dietary fiber per 100 grams and radish has 1.6g of dietary fiber.
sugar
Kale and radishes contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and radish has 1.9g of sugar.
Protein
protein
Kale has 329% more protein than radish - kale has 2.9g of protein per 100 grams and radish has 0.68g of protein.
Fat
saturated fat
Both kale and radishes are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and radish has 0.03g of saturated fat.
Vitamins
Vitamin C
Both kale and radishes are high in Vitamin C. Kale has 531% more Vitamin C than radish - kale has 93.4mg of Vitamin C per 100 grams and radish has 14.8mg of Vitamin C.
Vitamin A
Kale is an excellent source of Vitamin A and it has more Vitamin A than radish - kale has 241ug of Vitamin A per 100 grams and radish does not contain significant amounts.
Vitamin E
Kale has more Vitamin E than radish - kale has 0.66mg of Vitamin E per 100 grams and radish does not contain significant amounts.
Vitamin K
Kale is an excellent source of Vitamin K and it has 298 times more Vitamin K than radish - kale has 389.6ug of Vitamin K per 100 grams and radish has 1.3ug of Vitamin K.
The B Vitamins
Kale has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Kale | Radishes | |
|---|---|---|
| Thiamin | 0.113 MG | 0.012 MG |
| Riboflavin | 0.347 MG | 0.039 MG |
| Niacin | 1.18 MG | 0.254 MG |
| Pantothenic acid | 0.37 MG | 0.165 MG |
| Vitamin B6 | 0.147 MG | 0.071 MG |
| Folate | 62 UG | 25 UG |
Minerals
calcium
Kale is an excellent source of calcium and it has 916% more calcium than radish - kale has 254mg of calcium per 100 grams and radish has 25mg of calcium.
iron
Kale has 371% more iron than radish - kale has 1.6mg of iron per 100 grams and radish has 0.34mg of iron.
potassium
Both kale and radishes are high in potassium. Kale has 49% more potassium than radish - kale has 348mg of potassium per 100 grams and radish has 233mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds,
| Kale | Radishes | |
|---|---|---|
| isorhamnetin | 23.6 mg | ~ |
| kaempferol | 46.8 mg | 0.86 mg |
| Quercetin | 22.58 mg | ~ |
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 | Radishes | |
|---|---|---|
| beta-carotene | 2873 UG | 4 UG |
| lutein + zeaxanthin | 6261 UG | 10 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than radish per 100 grams.
| Kale | Radishes | |
|---|---|---|
| alpha linoleic acid | 0.378 G | 0.031 G |
| Total | 0.378 G | 0.031 G |
omega 6s
Comparing omega-6 fatty acids, kale has more linoleic acid than radish per 100 grams.
| Kale | Radishes | |
|---|---|---|
| linoleic acid | 0.291 G | 0.017 G |
| other omega 6 | 0.003 G | ~ |
| Total | 0.294 G | 0.017 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.
Kale g
()
|
Daily Values (%) |
Radishes 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 radishes contain more calories in 100 grams?Kale and radishes contain similar amounts of calories - kale has 35 calories in 100g and radish has 16 calories.
Does kale or radishes have more carbohydrates?
By weight, both kale and radishes are low in carbohydrates - kale has 4.4g of carbs for 100g and radish has 3.4g of carbohydrates. the carbs in kale are made of 80% dietary fiber and 20% sugar, whereas the carbs in radishes comprise of 50% sugar and 50% dietary fiber.
Does kale or radishes contain more calcium?
Kale is a rich source of calcium and it has 920% more calcium than radish - kale has 254mg of calcium in 100 grams and radish has 25mg of calcium.
Does kale or radishes contain more potassium?
Both kale and radishes are high in potassium. Kale has 50% more potassium than radish - kale has 348mg of potassium in 100 grams and radish has 233mg of potassium.