Kale vs. Peas
Nutrition comparison of Kale and Peas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kale
versus
peas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kale and peas:
- Both kale and peas are high in Vitamin C, dietary fiber and potassium.
- Kale has 4.7 times less sugar than pea.
- Kale has 57% less calories than pea.
- Kale has 69% less carbohydrates than pea.
- Kale has more beta-carotene and lutein + zeaxanthin than pea, however, pea contains more alpha-carotene than kale.
- Kale is an excellent source of Vitamin A, Vitamin K and calcium.
- Pea has more thiamin, however, kale contains more riboflavin and pantothenic acid.
USDA sources for nutritional information: Kale (Kale, raw) and Peas (Peas, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kale has 57% less calories than pea - kale has 35 calories per 100 grams and pea has 81 calories.
For macronutrient ratios, kale is much lighter in carbs, much heavier in fat and similar to peas for protein. Kale has a macronutrient ratio of 28:41:31 and for peas, 26:69:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kale | Peas | |
|---|---|---|
| Protein | 28% | 26% |
| Carbohydrates | 41% | 69% |
| Fat | 31% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Kale has 69% less carbohydrates than pea - kale has 4.4g of total carbs per 100 grams and pea has 14.5g of carbohydrates.
dietary fiber
Both kale and peas are high in dietary fiber. Pea has 39% more dietary fiber than kale - kale has 4.1g of dietary fiber per 100 grams and pea has 5.7g of dietary fiber.
sugar
Kale has 4.7 times less sugar than pea - kale has 0.99g of sugar per 100 grams and pea has 5.7g of sugar.
Protein
protein
Pea has 86% more protein than kale - kale has 2.9g of protein per 100 grams and pea has 5.4g of protein.
Fat
saturated fat
Both kale and peas are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and pea has 0.07g of saturated fat.
Vitamins
Vitamin C
Both kale and peas are high in Vitamin C. Kale has 134% more Vitamin C than pea - kale has 93.4mg of Vitamin C per 100 grams and pea has 40mg of Vitamin C.
Vitamin A
Kale is an excellent source of Vitamin A and it has 534% more Vitamin A than pea - kale has 241ug of Vitamin A per 100 grams and pea has 38ug of Vitamin A.
Vitamin E
Kale and peas contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and pea has 0.13mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has 14 times more Vitamin K than pea - kale has 389.6ug of Vitamin K per 100 grams and pea has 24.8ug of Vitamin K.
The B Vitamins
Pea has more thiamin, however, kale contains more riboflavin and pantothenic acid. Both kale and peas contain significant amounts of niacin, Vitamin B6 and folate.
| Kale | Peas | |
|---|---|---|
| Thiamin | 0.113 MG | 0.266 MG |
| Riboflavin | 0.347 MG | 0.132 MG |
| Niacin | 1.18 MG | 2.09 MG |
| Pantothenic acid | 0.37 MG | 0.104 MG |
| Vitamin B6 | 0.147 MG | 0.169 MG |
| Folate | 62 UG | 65 UG |
Minerals
calcium
Kale is an excellent source of calcium and it has 916% more calcium than pea - kale has 254mg of calcium per 100 grams and pea has 25mg of calcium.
iron
Kale and peas contain similar amounts of iron - kale has 1.6mg of iron per 100 grams and pea has 1.5mg of iron.
potassium
Both kale and peas are high in potassium. Kale has 43% more potassium than pea - kale has 348mg of potassium per 100 grams and pea has 244mg of potassium.
Antioxidants and Phytonutrients
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 pea per 100 grams, however, pea contains more alpha-carotene than kale per 100 grams.
| Kale | Peas | |
|---|---|---|
| beta-carotene | 2873 UG | 449 UG |
| lutein + zeaxanthin | 6261 UG | 2477 UG |
| alpha-carotene | ~ | 21 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than pea per 100 grams.
| Kale | Peas | |
|---|---|---|
| alpha linoleic acid | 0.378 G | 0.035 G |
| Total | 0.378 G | 0.035 G |
omega 6s
Comparing omega-6 fatty acids, both kale and peas contain significant amounts of linoleic acid.
| Kale | Peas | |
|---|---|---|
| linoleic acid | 0.291 G | 0.152 G |
| other omega 6 | 0.003 G | ~ |
| Total | 0.294 G | 0.152 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.
Kale g
()
|
Daily Values (%) |
Peas 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 peas contain more calories in 100 grams?Kale has 60% less calories than pea - kale has 35 calories in 100g and pea has 81 calories.
Does kale or peas have more carbohydrates?
By weight, kale has 70% fewer carbohydrates than pea - kale has 4.4g of carbs for 100g and pea has 14.5g of carbohydrates.
Does kale or peas contain more calcium?
Kale is a rich source of calcium and it has 920% more calcium than pea - kale has 254mg of calcium in 100 grams and pea has 25mg of calcium.
Does kale or peas contain more potassium?
Both kale and peas are high in potassium. Kale has 40% more potassium than pea - kale has 348mg of potassium in 100 grams and pea has 244mg of potassium.