Snap Beans (Raw)vsKale (Raw)
Snap Beans (Raw) has 31 calories and 1.8g protein per 100g. Kale (Raw) has 35 calories and 2.9g protein per 100g Kale (Raw) has more protein, Snap Beans (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Snap Beans (Raw) vs Kale (Raw)
Kale (Raw) will keep you satisfied longer with 4.1g fiber — fat and protein slow digestion while fiber adds bulk.
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 348mg of potassium per 100g — important for muscle function and hydration.
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) edges ahead overall with more fiber, more potassium, more vitamin C — the more nutritious option for everyday eating.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Beans Snap Green | Kale Raw | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 31kcal2% | 35kcal2% | <0.1kcal |
| Protein | 1.8g4% | 2.9g6% | <0.1g |
| Total Fat | 0.22g0% | 1.5g2% | <0.1g |
| Saturated Fat | <0.1g0% | — | — |
| Trans Fat | 0g | — | — |
| Cholesterol | 0mg0% | — | — |
| Carbohydrates | 7.0g3% | 4.4g2% | +2.5g |
| Dietary Fiber | 2.7g10% | 4.1g15% | <0.1g |
| Sugars | 3.3g | — | — |
| ✨Vitamins | |||
| Vitamin A | 35mcg4% | 241mcg27% | <0.1mcg |
| Vitamin C | 12mg14% | 93mg104% | <0.1mg |
| Vitamin D | 0mcg0% | — | — |
| Vitamin E | 0.41mg3% | 0.66mg4% | <0.1mg |
| Vitamin K | 43mcg36% | 390mcg325% | <0.1mcg |
| Vitamin B6 | 0.14mg8% | 0.15mg9% | <0.1mg |
| Vitamin B12 | 0mcg0% | — | — |
| Folate | 33mcg8% | 62mcg16% | <0.1mcg |
| Thiamin (B1) | <0.1mg7% | 0.11mg9% | <0.1mg |
| Riboflavin (B2) | 0.10mg8% | 0.35mg27% | <0.1mg |
| Niacin (B3) | 0.73mg5% | 1.2mg7% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 6.0mg0% | 53mg2% | <0.1mg |
| Calcium | 37mg3% | 254mg20% | <0.1mg |
| Iron | 1.0mg6% | 1.6mg9% | <0.1mg |
| Potassium | 211mg4% | 348mg7% | <0.1mg |
| Phosphorus | 38mg3% | 55mg4% | <0.1mg |
| Magnesium | 25mg6% | 33mg8% | <0.1mg |
| Zinc | 0.24mg2% | 0.39mg4% | <0.1mg |
| Copper | <0.1mg8% | <0.1mg6% | +<0.1mg |
| Manganese | 0.22mg9% | 0.92mg40% | <0.1mg |
| Selenium | 0.60mcg1% | — | — |
🔬Nutritional Analysis
Calories: Snap Beans (Raw) is moderately lower in calories than Kale (Raw), containing 31 kcal compared to 35 kcal per 100g (13% fewer calories).
Protein: Kale (Raw) provides more protein with 2.92g versus 1.83g per 100g. In terms of protein-to-calorie efficiency, Kale (Raw) offers better value for building and maintaining muscle.
Fat: Snap Beans (Raw) is the leaner option with 0.22g of total fat per 100g compared to 1.49g.
Key Vitamins: The most notable vitamin differences are in Vitamin K (Kale (Raw): 390mcg vs 43mcg), Vitamin C (Kale (Raw): 93.4mg vs 12.2mg), Vitamin A (Kale (Raw): 241mcg vs 35mcg).
Key Minerals: Notable mineral differences include Sodium (Kale (Raw): 53mg vs 6mg), Calcium (Kale (Raw): 254mg vs 37mg), Manganese (Kale (Raw): 0.92mg vs 0.216mg).
Diet Suitability: Kale (Raw) fits a low-carb or keto diet. Both fit a low-fat diet. Both fit a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Snap Beans (Raw) or Kale (Raw)?
- Kale (Raw) has more protein with 2.92g per 100g compared to 1.83g for Snap Beans (Raw).
- Which is lower in calories, Snap Beans (Raw) or Kale (Raw)?
- Snap Beans (Raw) is lower in calories with 31 kcal per 100g versus 35 kcal.
- Is Snap Beans (Raw) or Kale (Raw) healthier?
- It depends on your goals. Snap Beans (Raw) has 31 calories and 1.83g 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, Snap Beans (Raw) or Kale (Raw)?
- Snap Beans (Raw) is leaner with 0.22g of fat per 100g compared to 1.49g.
- Which has more fiber, Snap Beans (Raw) or Kale (Raw)?
- Kale (Raw) has more fiber with 4.1g per 100g compared to 2.7g.