Kale vs. Serrano Pepper

Nutrition comparison of Kale and Serrano Pepper


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of kale versus serrano pepper (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in kale and serrano pepper:

  • Both kale and serrano pepper are high in Vitamin C, dietary fiber and potassium.
  • Kale has more riboflavin and folate, however, serrano pepper contains more Vitamin B6.
  • Kale is an excellent source of Vitamin A, Vitamin K and calcium.
Detailed nutritional comparison of kale and serrano pepper 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 Serrano Pepper (Peppers, serrano, raw) . Have a correction or suggestions? Shoot us an email.


Image of Kale src
Image of Serrano Pepper src

Calories and Carbs

calories

Kale and serrano pepper contain similar amounts of calories - kale has 35 calories per 100 grams and serrano pepper has 32 calories.

For macronutrient ratios, kale is heavier in protein, much lighter in carbs and heavier in fat compared to serrano pepper per calorie. Kale has a macronutrient ratio of 28:41:31 and for serrano pepper, 18:71:11 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Kale Serrano Pepper
Protein 28% 18%
Carbohydrates 41% 71%
Fat 31% 11%
Alcohol ~ ~

carbohydrates

Kale and serrano pepper contain similar amounts of carbs - kale has 4.4g of total carbs per 100 grams and serrano pepper has 6.7g of carbohydrates.

The carbs in kale are made of 81% dietary fiber and 19% sugar, whereas the carbs in serrano pepper comprise of 51% sugar and 49% dietary fiber.

dietary fiber

Both kale and serrano pepper are high in dietary fiber. Kale has 11% more dietary fiber than serrano pepper - kale has 4.1g of dietary fiber per 100 grams and serrano pepper has 3.7g of dietary fiber.

sugar

Kale and serrano pepper contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and serrano pepper has 3.8g of sugar.

Protein

protein

Kale and serrano pepper contain similar amounts of protein - kale has 2.9g of protein per 100 grams and serrano pepper has 1.7g of protein.

Fat

saturated fat

Both kale and serrano pepper are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and serrano pepper has 0.06g of saturated fat.

Vitamins

Vitamin C

Both kale and serrano pepper are high in Vitamin C. Kale has 108% more Vitamin C than serrano pepper - kale has 93.4mg of Vitamin C per 100 grams and serrano pepper has 44.9mg of Vitamin C.

Vitamin A

Kale is an excellent source of Vitamin A and it has 413% more Vitamin A than serrano pepper - kale has 241ug of Vitamin A per 100 grams and serrano pepper has 47ug of Vitamin A.

Vitamin E

Kale and serrano pepper contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and serrano pepper has 0.69mg of Vitamin E.

Vitamin K

Kale is an excellent source of Vitamin K and it has 32 times more Vitamin K than serrano pepper - kale has 389.6ug of Vitamin K per 100 grams and serrano pepper has 11.8ug of Vitamin K.

The B Vitamins

Kale has more riboflavin and folate, however, serrano pepper contains more Vitamin B6. Both kale and serrano pepper contain significant amounts of thiamin, niacin and pantothenic acid.

Kale Serrano Pepper
Thiamin 0.113 MG 0.054 MG
Riboflavin 0.347 MG 0.081 MG
Niacin 1.18 MG 1.537 MG
Pantothenic acid 0.37 MG 0.2 MG
Vitamin B6 0.147 MG 0.505 MG
Folate 62 UG 23 UG

Minerals

calcium

Kale is an excellent source of calcium and it has 22 times more calcium than serrano pepper - kale has 254mg of calcium per 100 grams and serrano pepper has 11mg of calcium.

iron

Kale has 86% more iron than serrano pepper - kale has 1.6mg of iron per 100 grams and serrano pepper has 0.86mg of iron.

potassium

Both kale and serrano pepper are high in potassium. Kale has 14% more potassium than serrano pepper - kale has 348mg of potassium per 100 grams and serrano pepper has 305mg 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 has more isorhamnetin and kaempferol than serrano pepper per 100 grams, however, serrano pepper contains more luteolin than kale per 100 grams. Both kale and serrano pepper contain significant amounts of quercetin.

Kale Serrano Pepper
isorhamnetin 23.6 mg ~
kaempferol 46.8 mg ~
Quercetin 22.58 mg 15.98 mg
luteolin ~ 4.14 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 Serrano Pepper
beta-carotene 2873 UG 534 UG
lutein + zeaxanthin 6261 UG 544 UG
alpha-carotene ~ 18 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than serrano pepper per 100 grams.

Kale Serrano Pepper
alpha linoleic acid 0.378 G 0.006 G
Total 0.378 G 0.006 G

omega 6s

Comparing omega-6 fatty acids, both kale and serrano pepper contain significant amounts of linoleic acid.

Kale Serrano Pepper
linoleic acid 0.291 G 0.216 G
other omega 6 0.003 G ~
Total 0.294 G 0.216 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: Kale (Kale, raw) and Serrano Pepper (Peppers, serrano, raw) .

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FAQ

Does kale or serrano pepper contain more calories in 100 grams?
Kale and serrano pepper contain similar amounts of calories - kale has 35 calories in 100g and serrano pepper has 32 calories.

Does kale or serrano pepper have more carbohydrates?
By weight, kale and serrano pepper contain similar amounts of carbs - kale has 4.4g of carbs for 100g and serrano pepper has 6.7g of carbohydrates. the carbs in kale are made of 80% dietary fiber and 20% sugar, whereas the carbs in serrano pepper comprise of 50% sugar and 50% dietary fiber.

Does kale or serrano pepper contain more calcium?
Kale is a rich source of calcium and it has 22 times more calcium than serrano pepper - kale has 254mg of calcium in 100 grams and serrano pepper has 11mg of calcium.

Does kale or serrano pepper contain more potassium?
Both kale and serrano pepper are high in potassium. Kale has 10% more potassium than serrano pepper - kale has 348mg of potassium in 100 grams and serrano pepper has 305mg of potassium.

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