Raspberries vs. Kale
Nutrition comparison of Raspberries and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raspberries
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raspberries and kale:
- Both raspberries and kale are high in Vitamin C and dietary fiber.
- Kale has 63% less carbohydrates than raspberry.
- Kale has more thiamin, riboflavin, Vitamin B6 and folate.
- Kale is an excellent source of Vitamin A, Vitamin K, calcium and potassium.
USDA sources for nutritional information: Raspberries (Raspberries, raw) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raspberries and kale contain similar amounts of calories - raspberry has 52 calories per 100 grams and kale has 35 calories.
For macronutrient ratios, raspberries is lighter in protein, much heavier in carbs and much lighter in fat compared to kale per calorie. Raspberries has a macronutrient ratio of 8:82:10 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raspberries | Kale | |
|---|---|---|
| Protein | 8% | 28% |
| Carbohydrates | 82% | 41% |
| Fat | 10% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Kale has 63% less carbohydrates than raspberry - raspberry has 11.9g of total carbs per 100 grams and kale has 4.4g of carbohydrates.
dietary fiber
Both raspberries and kale are high in dietary fiber. Raspberry has 59% more dietary fiber than kale - raspberry has 6.5g of dietary fiber per 100 grams and kale has 4.1g of dietary fiber.
sugar
Raspberries and kale contain similar amounts of sugar - raspberry has 4.4g of sugar per 100 grams and kale has 0.99g of sugar.
Protein
protein
Kale has 143% more protein than raspberry - raspberry has 1.2g of protein per 100 grams and kale has 2.9g of protein.
Fat
saturated fat
Both raspberries and kale are low in saturated fat - raspberry has 0.02g of saturated fat per 100 grams and kale has 0.18g of saturated fat.
Vitamins
Vitamin C
Both raspberries and kale are high in Vitamin C. Kale has 256% more Vitamin C than raspberry - raspberry has 26.2mg of Vitamin C per 100 grams and kale has 93.4mg of Vitamin C.
Vitamin A
Kale is an excellent source of Vitamin A and it has 119 times more Vitamin A than raspberry - raspberry has 2ug of Vitamin A per 100 grams and kale has 241ug of Vitamin A.
Vitamin E
Raspberries and kale contain similar amounts of Vitamin E - raspberry has 0.87mg of Vitamin E per 100 grams and kale has 0.66mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has 48 times more Vitamin K than raspberry - raspberry has 7.8ug of Vitamin K per 100 grams and kale has 389.6ug of Vitamin K.
The B Vitamins
Kale has more thiamin, riboflavin, Vitamin B6 and folate. Both raspberries and kale contain significant amounts of niacin and pantothenic acid.
| Raspberries | Kale | |
|---|---|---|
| Thiamin | 0.032 MG | 0.113 MG |
| Riboflavin | 0.038 MG | 0.347 MG |
| Niacin | 0.598 MG | 1.18 MG |
| Pantothenic acid | 0.329 MG | 0.37 MG |
| Vitamin B6 | 0.055 MG | 0.147 MG |
| Folate | 21 UG | 62 UG |
Minerals
calcium
Kale is an excellent source of calcium and it has 916% more calcium than raspberry - raspberry has 25mg of calcium per 100 grams and kale has 254mg of calcium.
iron
Kale has 132% more iron than raspberry - raspberry has 0.69mg of iron per 100 grams and kale has 1.6mg of iron.
potassium
Kale is an excellent source of potassium and it has 130% more potassium than raspberry - raspberry has 151mg of potassium per 100 grams and kale has 348mg 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,
| Raspberries | Kale | |
|---|---|---|
| kaempferol | 0.06 mg | 46.8 mg |
| Quercetin | 1.05 mg | 22.58 mg |
| isorhamnetin | ~ | 23.6 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,
| Raspberries | Kale | |
|---|---|---|
| beta-carotene | 12 UG | 2873 UG |
| alpha-carotene | 16 UG | ~ |
| lutein + zeaxanthin | 136 UG | 6261 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than raspberry per 100 grams.
| Raspberries | Kale | |
|---|---|---|
| alpha linoleic acid | 0.126 G | 0.378 G |
| Total | 0.126 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, both raspberries and kale contain significant amounts of linoleic acid.
| Raspberries | Kale | |
|---|---|---|
| linoleic acid | 0.249 G | 0.291 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.249 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: Raspberries (Raspberries, raw) and Kale (Kale, raw) .
Raspberries 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
|
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 % |
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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 raspberries or kale contain more calories in 100 grams?Raspberries and kale contain similar amounts of calories - raspberry has 52 calories in 100g and kale has 35 calories.
Does raspberries or kale have more carbohydrates?
By weight, kale has 60% fewer carbohydrates than raspberry - raspberry has 11.9g of carbs for 100g and kale has 4.4g of carbohydrates.
Does raspberries or kale contain more calcium?
Kale is a rich source of calcium and it has 920% more calcium than raspberry - raspberry has 25mg of calcium in 100 grams and kale has 254mg of calcium.
Does raspberries or kale contain more potassium?
Kale is a rich source of potassium and it has 130% more potassium than raspberry - raspberry has 151mg of potassium in 100 grams and kale has 348mg of potassium.