Strawberries vs. Kale

Nutrition comparison of Strawberries and Kale


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

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

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

  • Both strawberries and kale are high in Vitamin C.
  • Kale has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Kale is an excellent source of Vitamin A, Vitamin K, calcium, dietary fiber and potassium.
Detailed nutritional comparison of strawberries and kale 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: Strawberries (Strawberries, raw) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.


Image of Strawberries src
Image of Kale src

Calories and Carbs

calories

Strawberries and kale contain similar amounts of calories - strawberry has 32 calories per 100 grams and kale has 35 calories.

For macronutrient ratios, strawberries is much lighter in protein, much heavier in carbs and much lighter in fat compared to kale per calorie. Strawberries has a macronutrient ratio of 7:85:8 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Strawberries Kale
Protein 7% 28%
Carbohydrates 85% 41%
Fat 8% 31%
Alcohol ~ ~

carbohydrates

Strawberries and kale contain similar amounts carbs - strawberry has 7.7g of total carbs per 100 grams and kale has 4.4g of carbohydrates.

The carbs in strawberries are made of 71% sugar, 29% dietary fiber and 1% starch, whereas the carbs in kale comprise of 81% dietary fiber and 19% sugar.

dietary fiber

Kale is an excellent source of dietary fiber and it has 105% more dietary fiber than strawberry - strawberry has 2g of dietary fiber per 100 grams and kale has 4.1g of dietary fiber.

sugar

Strawberries and kale contain similar amounts of sugar - strawberry has 4.9g of sugar per 100 grams and kale has 0.99g of sugar.



Protein

protein

Kale has 336% more protein than strawberry - strawberry has 0.67g of protein per 100 grams and kale has 2.9g of protein.

Fat

saturated fat

Both strawberries and kale are low in saturated fat - strawberry has 0.02g of saturated fat per 100 grams and kale has 0.18g of saturated fat.

Vitamins

Vitamin C

Both strawberries and kale are high in Vitamin C. Kale has 59% more Vitamin C than strawberry - strawberry has 58.8mg 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 240 times more Vitamin A than strawberry - strawberry has 1ug of Vitamin A per 100 grams and kale has 241ug of Vitamin A.

Vitamin E

Strawberries and kale contain similar amounts of Vitamin E - strawberry has 0.29mg 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 176 times more Vitamin K than strawberry - strawberry has 2.2ug of Vitamin K per 100 grams and kale has 389.6ug of Vitamin K.

The B Vitamins

Kale has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Strawberries Kale
Thiamin 0.024 MG 0.113 MG
Riboflavin 0.022 MG 0.347 MG
Niacin 0.386 MG 1.18 MG
Pantothenic acid 0.125 MG 0.37 MG
Vitamin B6 0.047 MG 0.147 MG
Folate 24 UG 62 UG

Minerals

calcium

Kale is an excellent source of calcium and it has 14 times more calcium than strawberry - strawberry has 16mg of calcium per 100 grams and kale has 254mg of calcium.

iron

Kale has 290% more iron than strawberry - strawberry has 0.41mg of iron per 100 grams and kale has 1.6mg of iron.

potassium

Kale is an excellent source of potassium and it has 127% more potassium than strawberry - strawberry has 153mg 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,

Strawberries Kale
kaempferol 0.5 mg 46.8 mg
myricetin 0.04 mg ~
Quercetin 1.11 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,

Strawberries Kale
beta-carotene 7 UG 2873 UG
lutein + zeaxanthin 26 UG 6261 UG

Omega-3 and Omega-6

omega 3s

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

Strawberries Kale
alpha linoleic acid 0.065 G 0.378 G
Total 0.065 G 0.378 G

omega 6s

Comparing omega-6 fatty acids, kale has more linoleic acid than strawberry per 100 grams.

Strawberries Kale
linoleic acid 0.09 G 0.291 G
other omega 6 ~ 0.003 G
Total 0.09 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: Strawberries (Strawberries, raw) and Kale (Kale, raw) .

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