Rhubarb vs. Kale

Nutrition comparison of Rhubarb and Kale


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

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

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

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


Image of Rhubarb src
Image of Kale src

Calories and Carbs

calories

Rhubarb and kale contain similar amounts of calories - rhubarb has 21 calories per 100 grams and kale has 35 calories.

For macronutrient ratios, rhubarb is lighter in protein, much heavier in carbs and much lighter in fat compared to kale per calorie. Rhubarb has a macronutrient ratio of 16:78:6 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Rhubarb Kale
Protein 16% 28%
Carbohydrates 78% 41%
Fat 6% 31%
Alcohol ~ ~

carbohydrates

Both rhubarb and kale are low in carbohydrates - rhubarb has 4.5g of total carbs per 100 grams and kale has 4.4g of carbohydrates.

dietary fiber

Kale is an excellent source of dietary fiber and it has 128% more dietary fiber than rhubarb - rhubarb has 1.8g of dietary fiber per 100 grams and kale has 4.1g of dietary fiber.

sugar

Rhubarb and kale contain similar amounts of sugar - rhubarb has 1.1g of sugar per 100 grams and kale has 0.99g of sugar.



Protein

protein

Kale has 224% more protein than rhubarb - rhubarb has 0.9g of protein per 100 grams and kale has 2.9g of protein.

Fat

saturated fat

Both rhubarb and kale are low in saturated fat - rhubarb has 0.05g of saturated fat per 100 grams and kale has 0.18g of saturated fat.

Vitamins

Vitamin C

Kale is an excellent source of Vitamin C and it has 10 times more Vitamin C than rhubarb - rhubarb has 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 47 times more Vitamin A than rhubarb - rhubarb has 5ug of Vitamin A per 100 grams and kale has 241ug of Vitamin A.

Vitamin E

Rhubarb and kale contain similar amounts of Vitamin E - rhubarb has 0.27mg 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 12 times more Vitamin K than rhubarb - rhubarb has 29.3ug 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.

Rhubarb Kale
Thiamin 0.02 MG 0.113 MG
Riboflavin 0.03 MG 0.347 MG
Niacin 0.3 MG 1.18 MG
Pantothenic acid 0.085 MG 0.37 MG
Vitamin B6 0.024 MG 0.147 MG
Folate 7 UG 62 UG

Minerals

calcium

Both rhubarb and kale are high in calcium. Kale has 195% more calcium than rhubarb - rhubarb has 86mg of calcium per 100 grams and kale has 254mg of calcium.

iron

Kale has 627% more iron than rhubarb - rhubarb has 0.22mg of iron per 100 grams and kale has 1.6mg of iron.

potassium

Both rhubarb and kale are high in potassium. Kale has 21% more potassium than rhubarb - rhubarb has 288mg of potassium per 100 grams and kale has 348mg 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,

Rhubarb Kale
beta-carotene 61 UG 2873 UG
lutein + zeaxanthin 170 UG 6261 UG

Omega-3 and Omega-6

omega 6s

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

Rhubarb Kale
linoleic acid 0.099 G 0.291 G
other omega 6 ~ 0.003 G
Total 0.099 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: Rhubarb (Rhubarb, raw) and Kale (Kale, raw) .

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