Kale (Raw)vsOnions (Raw)
Kale (Raw) has 35 calories and 2.9g protein per 100g. Onions (Raw) has 40 calories and 1.1g protein per 100g Kale (Raw) has more protein, Kale (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Kale (Raw) vs Onions (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 | Kale Raw | Onions | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 35kcal2% | 40kcal2% | <0.1kcal |
| Protein | 2.9g6% | 1.1g2% | +1.8g |
| Total Fat | 1.5g2% | 0.10g0% | +1.4g |
| Saturated Fat | — | <0.1g0% | — |
| Trans Fat | — | 0g | — |
| Cholesterol | — | 0mg0% | — |
| Carbohydrates | 4.4g2% | 9.3g3% | <0.1g |
| Dietary Fiber | 4.1g15% | 1.7g6% | +2.4g |
| Sugars | — | 4.2g | — |
| ✨Vitamins | |||
| Vitamin A | 241mcg27% | 0mcg0% | +241mcg |
| Vitamin C | 93mg104% | 7.4mg8% | +86mg |
| Vitamin D | — | 0mcg0% | — |
| Vitamin E | 0.66mg4% | <0.1mg0% | +0.64mg |
| Vitamin K | 390mcg325% | 0.40mcg0% | +390mcg |
| Vitamin B6 | 0.15mg9% | 0.12mg7% | +<0.1mg |
| Vitamin B12 | — | 0mcg0% | — |
| Folate | 62mcg16% | 19mcg5% | +43mcg |
| Thiamin (B1) | 0.11mg9% | <0.1mg4% | +<0.1mg |
| Riboflavin (B2) | 0.35mg27% | <0.1mg2% | +0.32mg |
| Niacin (B3) | 1.2mg7% | 0.12mg1% | +1.1mg |
| 🔶Minerals | |||
| Sodium | 53mg2% | 4.0mg0% | +49mg |
| Calcium | 254mg20% | 23mg2% | +231mg |
| Iron | 1.6mg9% | 0.21mg1% | +1.4mg |
| Potassium | 348mg7% | 146mg3% | +202mg |
| Phosphorus | 55mg4% | 29mg2% | +26mg |
| Magnesium | 33mg8% | 10mg2% | +23mg |
| Zinc | 0.39mg4% | 0.17mg2% | +0.22mg |
| Copper | <0.1mg6% | <0.1mg4% | +<0.1mg |
| Manganese | 0.92mg40% | 0.13mg6% | +0.79mg |
| Selenium | — | 0.50mcg1% | — |
🔬Nutritional Analysis
Calories: Kale (Raw) is moderately lower in calories than Onions (Raw), containing 35 kcal compared to 40 kcal per 100g (14% fewer calories).
Protein: Kale (Raw) provides more protein with 2.92g versus 1.1g per 100g. In terms of protein-to-calorie efficiency, Kale (Raw) offers better value for building and maintaining muscle.
Fat: Onions (Raw) is the leaner option with 0.1g of total fat per 100g compared to 1.49g.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Kale (Raw): 241mcg vs 0mcg), Vitamin K (Kale (Raw): 390mcg vs 0.4mcg), Vitamin E (Kale (Raw): 0.66mg vs 0.02mg).
Key Minerals: Notable mineral differences include Sodium (Kale (Raw): 53mg vs 4mg), Calcium (Kale (Raw): 254mg vs 23mg), Iron (Kale (Raw): 1.6mg vs 0.21mg).
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, Kale (Raw) or Onions (Raw)?
- Kale (Raw) has more protein with 2.92g per 100g compared to 1.1g for Onions (Raw).
- Which is lower in calories, Kale (Raw) or Onions (Raw)?
- Kale (Raw) is lower in calories with 35 kcal per 100g versus 40 kcal.
- Is Kale (Raw) or Onions (Raw) healthier?
- It depends on your goals. Kale (Raw) has 35 calories and 2.92g protein per 100g, while Onions (Raw) has 40 calories and 1.1g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Kale (Raw) or Onions (Raw)?
- Onions (Raw) is leaner with 0.1g of fat per 100g compared to 1.49g.
- Which has more fiber, Kale (Raw) or Onions (Raw)?
- Kale (Raw) has more fiber with 4.1g per 100g compared to 1.7g.