Corn Sweet (Raw)vsKale (Raw)
Corn Sweet (Raw) has 86 calories and 3.3g protein per 100g. Kale (Raw) has 35 calories and 2.9g protein per 100g Corn Sweet (Raw) has more protein, Kale (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Corn Sweet (Raw) vs Kale (Raw)
Go with Kale (Raw) at just 35 kcal per 100g — 59% fewer calories.
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.
Corn Sweet (Raw) with 18.7g of carbs per 100g provides fast-acting energy — great before a workout.
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.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Corn Sweet Yellow | Kale Raw | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 86kcal4% | 35kcal2% | +51kcal |
| Protein | 3.3g7% | 2.9g6% | +0.35g |
| Total Fat | 1.4g2% | 1.5g2% | <0.1g |
| Saturated Fat | 0.33g2% | — | — |
| Trans Fat | 0g | — | — |
| Cholesterol | 0mg0% | — | — |
| Carbohydrates | 19g7% | 4.4g2% | +14g |
| Dietary Fiber | 2.0g7% | 4.1g15% | <0.1g |
| Sugars | 6.3g | — | — |
| ✨Vitamins | |||
| Vitamin A | 9.0mcg1% | 241mcg27% | <0.1mcg |
| Vitamin C | 6.8mg8% | 93mg104% | <0.1mg |
| Vitamin D | 0mcg0% | — | — |
| Vitamin E | <0.1mg0% | 0.66mg4% | <0.1mg |
| Vitamin K | 0.30mcg0% | 390mcg325% | <0.1mcg |
| Vitamin B6 | <0.1mg5% | 0.15mg9% | <0.1mg |
| Vitamin B12 | 0mcg0% | — | — |
| Folate | 42mcg11% | 62mcg16% | <0.1mcg |
| Thiamin (B1) | 0.15mg13% | 0.11mg9% | +<0.1mg |
| Riboflavin (B2) | <0.1mg4% | 0.35mg27% | <0.1mg |
| Niacin (B3) | 1.8mg11% | 1.2mg7% | +0.59mg |
| 🔶Minerals | |||
| Sodium | 15mg1% | 53mg2% | <0.1mg |
| Calcium | 2.0mg0% | 254mg20% | <0.1mg |
| Iron | 0.52mg3% | 1.6mg9% | <0.1mg |
| Potassium | 270mg6% | 348mg7% | <0.1mg |
| Phosphorus | 89mg7% | 55mg4% | +34mg |
| Magnesium | 37mg9% | 33mg8% | +4.3mg |
| Zinc | 0.46mg4% | 0.39mg4% | +<0.1mg |
| Copper | <0.1mg6% | <0.1mg6% | +<0.1mg |
| Manganese | 0.16mg7% | 0.92mg40% | <0.1mg |
| Selenium | 0.60mcg1% | — | — |
🔬Nutritional Analysis
Calories: Kale (Raw) is significantly lower in calories at just 35 kcal per 100g compared to 86 kcal for Corn Sweet (Raw) — that's 146% fewer calories, making Kale (Raw) the better choice for calorie-conscious diets.
Protein: Both are similar in protein content, with Corn Sweet (Raw) providing 3.27g and Kale (Raw) providing 2.92g per 100g.
Fat: Both have similar fat content — Corn Sweet (Raw) has 1.35g and Kale (Raw) has 1.49g per 100g.
Key Vitamins: The most notable vitamin differences are in Vitamin K (Kale (Raw): 390mcg vs 0.3mcg), Vitamin A (Kale (Raw): 241mcg vs 9mcg), Vitamin C (Kale (Raw): 93.4mg vs 6.8mg).
Key Minerals: Notable mineral differences include Calcium (Kale (Raw): 254mg vs 2mg), Manganese (Kale (Raw): 0.92mg vs 0.163mg), Sodium (Kale (Raw): 53mg vs 15mg).
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, Corn Sweet (Raw) or Kale (Raw)?
- Corn Sweet (Raw) has more protein with 3.27g per 100g compared to 2.92g for Kale (Raw).
- Which is lower in calories, Corn Sweet (Raw) or Kale (Raw)?
- Kale (Raw) is lower in calories with 35 kcal per 100g versus 86 kcal.
- Is Corn Sweet (Raw) or Kale (Raw) healthier?
- It depends on your goals. Corn Sweet (Raw) has 86 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, Corn Sweet (Raw) or Kale (Raw)?
- Corn Sweet (Raw) is leaner with 1.35g of fat per 100g compared to 1.49g.
- Which has more fiber, Corn Sweet (Raw) or Kale (Raw)?
- Kale (Raw) has more fiber with 4.1g per 100g compared to 2g.