Kale vs. Pea Shoots
Nutrition comparison of Kale and Pea Shoots
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kale
versus
pea shoots
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kale and pea shoots:
- Both kale and pea shoots are high in Vitamin C and dietary fiber.
- Kale has more riboflavin and pantothenic acid.
- Kale is an excellent source of Vitamin A, Vitamin K, calcium and potassium.
USDA sources for nutritional information: Kale (Kale, raw) and Pea Shoots (ORGANIC PEA SHOOTS) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kale and pea shoots contain similar amounts of calories - kale has 35 calories per 100 grams and pea shoot has 35 calories.
For macronutrient ratios, kale is heavier in protein, much lighter in carbs and much heavier in fat compared to pea shoots per calorie. Kale has a macronutrient ratio of 28:41:31 and for pea shoots, 23:69:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kale | Pea Shoots | |
|---|---|---|
| Protein | 28% | 23% |
| Carbohydrates | 41% | 69% |
| Fat | 31% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Kale and pea shoots contain similar amounts of carbs - kale has 4.4g of total carbs per 100 grams and pea shoot has 7.1g of carbohydrates.
dietary fiber
Both kale and pea shoots are high in dietary fiber. Kale has 71% more dietary fiber than pea shoot - kale has 4.1g of dietary fiber per 100 grams and pea shoot has 2.4g of dietary fiber.
sugar
Kale and pea shoots contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and pea shoot has 3.5g of sugar.
Protein
protein
Kale and pea shoots contain similar amounts of protein - kale has 2.9g of protein per 100 grams and pea shoot has 2.4g of protein.
Fat
saturated fat
Both kale and pea shoots are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and pea shoot does not contain significant amounts.
Vitamins
Vitamin C
Both kale and pea shoots are high in Vitamin C. Kale has 278% more Vitamin C than pea shoot - kale has 93.4mg of Vitamin C per 100 grams and pea shoot has 24.7mg of Vitamin C.
Vitamin A
Kale is an excellent source of Vitamin A and it has 19 times more Vitamin A than pea shoot - kale has 241ug of Vitamin A per 100 grams and pea shoot has 12ug of Vitamin A.
Vitamin E
Kale has more Vitamin E than pea shoot - kale has 0.66mg of Vitamin E per 100 grams and pea shoot does not contain significant amounts.
Vitamin K
Kale is an excellent source of Vitamin K and it has more Vitamin K than pea shoot - kale has 389.6ug of Vitamin K per 100 grams and pea shoot does not contain significant amounts.
The B Vitamins
Kale has more riboflavin and pantothenic acid. Both kale and pea shoots contain significant amounts of thiamin, niacin, Vitamin B6 and folate.
| Kale | Pea Shoots | |
|---|---|---|
| Thiamin | 0.113 MG | 0.1 MG |
| Riboflavin | 0.347 MG | 0.05 MG |
| Niacin | 1.18 MG | 1 MG |
| Pantothenic acid | 0.37 MG | ~ |
| Vitamin B6 | 0.147 MG | 0.1 MG |
| Folate | 62 UG | 62 UG |
Minerals
calcium
Kale is an excellent source of calcium and it has 958% more calcium than pea shoot - kale has 254mg of calcium per 100 grams and pea shoot has 24mg of calcium.
iron
Kale and pea shoots contain similar amounts of iron - kale has 1.6mg of iron per 100 grams and pea shoot has 1.3mg of iron.
potassium
Kale is an excellent source of potassium and it has 118% more potassium than pea shoot - kale has 348mg of potassium per 100 grams and pea shoot has 160mg of potassium.
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 Pea Shoots (ORGANIC PEA SHOOTS) .
Kale g
()
|
Daily Values (%) |
Pea Shoots 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 % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
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 % |
|
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 % |
|
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 kale or pea shoots contain more calories in 100 grams?Kale and pea shoots contain similar amounts of calories - kale has 35 calories in 100g and pea shoot has 35 calories.
Does kale or pea shoots have more carbohydrates?
By weight, kale and pea shoots contain similar amounts of carbs - kale has 4.4g of carbs for 100g and pea shoot has 7.1g of carbohydrates.
Does kale or pea shoots contain more calcium?
Kale is a rich source of calcium and it has 960% more calcium than pea shoot - kale has 254mg of calcium in 100 grams and pea shoot has 24mg of calcium.
Does kale or pea shoots contain more potassium?
Kale is a rich source of potassium and it has 120% more potassium than pea shoot - kale has 348mg of potassium in 100 grams and pea shoot has 160mg of potassium.