Kale vs. Tomato

Nutrition comparison of Kale and Tomato


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

We compared the nutritional contents of kale versus tomato (100g each) below using 2019 USDA and NIH data[1].

You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.


Image of Kale source
Image of Tomato source

Calories and Carbs

calories

Kale and tomato contain similar amounts of calories - kale has 35kcal of calories per 100 grams and tomato has 18kcal of calories.

dietary fiber

Kale is a excellent source of dietary fiber and it has more dietary fiber than tomato - kale has 4.1g of dietary fiber per 100 grams and tomato has 1.2g of dietary fiber.

sugar

Kale and tomato contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and tomato has 2.6g of sugar.

Protein

protein

Kale has more protein than tomato - kale has 2.9g of protein per 100 grams and tomato has 0.88g of protein.

Fat

saturated fat

Both kale and tomato are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and tomato has 0.03g of saturated fat.

Vitamins

Vitamin C

Both kale and tomato are high in Vitamin C - kale has 93.4mg of Vitamin C per 100 grams and tomato has 13.7mg of Vitamin C.

Vitamin A

Kale is a excellent source of Vitamin A and it has more Vitamin A than tomato - kale has 241ug of Vitamin A per 100 grams and tomato has 42ug of Vitamin A.

Vitamin E

Kale and tomato contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and tomato has 0.54mg of Vitamin E.

The B Vitamins

Kale has more thiamin, riboflavin, pantothenic acid and folate. Both kale and tomato contain significant amounts of niacin and vitamin b6.

Kale Tomato
Thiamin 0.113 MG 0.037 MG
Riboflavin 0.347 MG 0.019 MG
Niacin 1.18 MG 0.594 MG
Pantothenic acid 0.37 MG 0.089 MG
Vitamin B6 0.147 MG 0.08 MG
Folate 62 UG 15 UG

Minerals

calcium

Kale is a excellent source of calcium and it has more calcium than tomato - kale has 254mg of calcium per 100 grams and tomato has 10mg of calcium.

iron

Kale has more iron than tomato - kale has 1.6mg of iron per 100 grams and tomato has 0.27mg of iron.

potassium

Both kale and tomato are high in potassium - kale has 348mg of potassium per 100 grams and tomato has 237mg 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, kaempferol and quercetin than tomato per 100 grams.

Kale Tomato
isorhamnetin 23.6 mg ~
kaempferol 46.8 mg 0.09 mg
Quercetin 22.58 mg 0.58 mg
myricetin ~ 0.13 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 has more beta-carotene and lutein + zeaxanthin than tomato per 100 grams, however, tomato contains more alpha-carotene and lycopene than kale per 100 grams.

Kale Tomato
beta-carotene 2873 UG 449 UG
lutein + zeaxanthin 6261 UG 123 UG
alpha-carotene ~ 101 UG
lycopene ~ 2573 UG

Omega-3 and Omega-6

omega 3s

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

Kale Tomato
alpha linoleic acid 0.378 G 0.003 G
Total 0.378 G 0.003 G

omega 6s

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

Kale Tomato
linoleic acid 0.291 G 0.08 G
other omega 6 0.003 G ~
Total 0.294 G 0.08 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 Tomato (Tomatoes, red, ripe, raw, year round average) .

()

Kale
g

Daily Values (%)

Tomato
g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %