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.
Detailed nutritional comparison of kale and radishes 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: Kale (Kale, raw) and Radishes (Radishes, raw) . Have a correction or suggestions? Shoot us an email.


Image of Kale src
Image of Radishes src

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 27:41:32 and for radishes, 16:79:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Kale Radishes
Protein 27% 16%
Carbohydrates 41% 79%
Fat 32% 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 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 Kale or Radishes .

Note: The specific food items compared are: Kale (Kale, raw) and Radishes (Radishes, raw) .

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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.

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