Artichokes (globe Or French) (Raw)vsKale (Raw)
Artichokes (globe Or French) (Raw) has 47 calories and 3.3g protein per 100g. Kale (Raw) has 35 calories and 2.9g protein per 100g Artichokes (globe Or French) (Raw) has more protein, Kale (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Artichokes (globe Or French) (Raw) vs Kale (Raw)
Go with Kale (Raw) at just 35 kcal per 100g — 26% fewer calories.
Kale (Raw) has both iron (1.6mg) and vitamin C (93.4mg) — vitamin C can boost iron absorption by up to 6x.
Kale (Raw) provides 254mg of calcium per 100g — a much better source for bone health.
Kale (Raw) delivers 93.4mg of vitamin C per 100g — great for immune function and skin health.
Kale (Raw) has only 4.4g carbs per 100g — the clear choice for low-carb diets.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Artichokes (globe Or French) | Kale Raw | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 47kcal2% | 35kcal2% | +12kcal |
| Protein | 3.3g7% | 2.9g6% | +0.35g |
| Total Fat | 0.15g0% | 1.5g2% | <0.1g |
| Saturated Fat | <0.1g0% | — | — |
| Trans Fat | 0g | — | — |
| Cholesterol | 0mg0% | — | — |
| Carbohydrates | 11g4% | 4.4g2% | +6.1g |
| Dietary Fiber | 5.4g19% | 4.1g15% | +1.3g |
| Sugars | 0.99g | — | — |
| ✨Vitamins | |||
| Vitamin A | 1.0mcg0% | 241mcg27% | <0.1mcg |
| Vitamin C | 12mg13% | 93mg104% | <0.1mg |
| Vitamin D | 0mcg0% | — | — |
| Vitamin E | 0.19mg1% | 0.66mg4% | <0.1mg |
| Vitamin K | 15mcg12% | 390mcg325% | <0.1mcg |
| Vitamin B6 | 0.12mg7% | 0.15mg9% | <0.1mg |
| Vitamin B12 | 0mcg0% | — | — |
| Folate | 68mcg17% | 62mcg16% | +6.0mcg |
| Thiamin (B1) | <0.1mg6% | 0.11mg9% | <0.1mg |
| Riboflavin (B2) | <0.1mg5% | 0.35mg27% | <0.1mg |
| Niacin (B3) | 1.1mg7% | 1.2mg7% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 94mg4% | 53mg2% | +41mg |
| Calcium | 44mg3% | 254mg20% | <0.1mg |
| Iron | 1.3mg7% | 1.6mg9% | <0.1mg |
| Potassium | 370mg8% | 348mg7% | +22mg |
| Phosphorus | 90mg7% | 55mg4% | +35mg |
| Magnesium | 60mg14% | 33mg8% | +27mg |
| Zinc | 0.49mg4% | 0.39mg4% | +<0.1mg |
| Copper | 0.23mg26% | <0.1mg6% | +0.18mg |
| Manganese | 0.26mg11% | 0.92mg40% | <0.1mg |
| Selenium | 0.20mcg0% | — | — |
🔬Nutritional Analysis
Calories: Kale (Raw) is significantly lower in calories at just 35 kcal per 100g compared to 47 kcal for Artichokes (globe Or French) (Raw) — that's 34% fewer calories, making Kale (Raw) the better choice for calorie-conscious diets.
Protein: Both are similar in protein content, with Artichokes (globe Or French) (Raw) providing 3.27g and Kale (Raw) providing 2.92g per 100g.
Fat: Artichokes (globe Or French) (Raw) is the leaner option with 0.15g of total fat per 100g compared to 1.49g.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Kale (Raw): 241mcg vs 1mcg), Vitamin K (Kale (Raw): 390mcg vs 14.8mcg), Vitamin C (Kale (Raw): 93.4mg vs 11.7mg).
Key Minerals: Notable mineral differences include Calcium (Kale (Raw): 254mg vs 44mg), Copper (Artichokes (globe Or French) (Raw): 0.231mg vs 0.053mg), Manganese (Kale (Raw): 0.92mg vs 0.256mg).
Diet Suitability: Kale (Raw) fits a low-carb or keto diet. Both fit a low-fat diet. Both fit a low-sodium diet. Artichokes (globe Or French) (Raw) fits a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Artichokes (globe Or French) (Raw) or Kale (Raw)?
- Artichokes (globe Or French) (Raw) has more protein with 3.27g per 100g compared to 2.92g for Kale (Raw).
- Which is lower in calories, Artichokes (globe Or French) (Raw) or Kale (Raw)?
- Kale (Raw) is lower in calories with 35 kcal per 100g versus 47 kcal.
- Is Artichokes (globe Or French) (Raw) or Kale (Raw) healthier?
- It depends on your goals. Artichokes (globe Or French) (Raw) has 47 calories and 3.27g protein per 100g, while Kale (Raw) has 35 calories and 2.92g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Artichokes (globe Or French) (Raw) or Kale (Raw)?
- Artichokes (globe Or French) (Raw) is leaner with 0.15g of fat per 100g compared to 1.49g.
- Which has more fiber, Artichokes (globe Or French) (Raw) or Kale (Raw)?
- Artichokes (globe Or French) (Raw) has more fiber with 5.4g per 100g compared to 4.1g.