Kale (Raw)vsPeas Green (Raw)
Kale (Raw) has 35 calories and 2.9g protein per 100g. Peas Green (Raw) has 81 calories and 5.4g protein per 100g Peas Green (Raw) has more protein, Kale (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Kale (Raw) vs Peas Green (Raw)
Go with Kale (Raw) at just 35 kcal per 100g — 57% fewer calories.
Peas Green (Raw) will keep you satisfied longer with 5.7g fiber, 5.4g protein — 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) packs 2.9g of protein per 100g (33% of calories from protein) — the better pick for muscle growth and recovery.
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 | Kale Raw | Peas Green | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 35kcal2% | 81kcal4% | <0.1kcal |
| Protein | 2.9g6% | 5.4g11% | <0.1g |
| Total Fat | 1.5g2% | 0.40g1% | +1.1g |
| Saturated Fat | — | <0.1g0% | — |
| Trans Fat | — | 0g | — |
| Cholesterol | — | 0mg0% | — |
| Carbohydrates | 4.4g2% | 14g5% | <0.1g |
| Dietary Fiber | 4.1g15% | 5.7g20% | <0.1g |
| Sugars | — | 5.7g | — |
| ✨Vitamins | |||
| Vitamin A | 241mcg27% | 38mcg4% | +203mcg |
| Vitamin C | 93mg104% | 40mg44% | +53mg |
| Vitamin D | — | 0mcg0% | — |
| Vitamin E | 0.66mg4% | 0.13mg1% | +0.53mg |
| Vitamin K | 390mcg325% | 25mcg21% | +365mcg |
| Vitamin B6 | 0.15mg9% | 0.17mg10% | <0.1mg |
| Vitamin B12 | — | 0mcg0% | — |
| Folate | 62mcg16% | 65mcg16% | <0.1mcg |
| Thiamin (B1) | 0.11mg9% | 0.27mg22% | <0.1mg |
| Riboflavin (B2) | 0.35mg27% | 0.13mg10% | +0.21mg |
| Niacin (B3) | 1.2mg7% | 2.1mg13% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 53mg2% | 5.0mg0% | +48mg |
| Calcium | 254mg20% | 25mg2% | +229mg |
| Iron | 1.6mg9% | 1.5mg8% | +0.13mg |
| Potassium | 348mg7% | 244mg5% | +104mg |
| Phosphorus | 55mg4% | 108mg9% | <0.1mg |
| Magnesium | 33mg8% | 33mg8% | <0.1mg |
| Zinc | 0.39mg4% | 1.2mg11% | <0.1mg |
| Copper | <0.1mg6% | 0.18mg20% | <0.1mg |
| Manganese | 0.92mg40% | 0.41mg18% | +0.51mg |
| Selenium | — | 1.8mcg3% | — |
🔬Nutritional Analysis
Calories: Kale (Raw) is significantly lower in calories at just 35 kcal per 100g compared to 81 kcal for Peas Green (Raw) — that's 131% fewer calories, making Kale (Raw) the better choice for calorie-conscious diets.
Protein: Peas Green (Raw) has more protein per 100g (5.42g vs 2.92g), but Kale (Raw) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Peas Green (Raw) is the leaner option with 0.4g of total fat per 100g compared to 1.49g.
Key Vitamins: The most notable vitamin differences are in Vitamin K (Kale (Raw): 390mcg vs 24.8mcg), Vitamin A (Kale (Raw): 241mcg vs 38mcg), Vitamin E (Kale (Raw): 0.66mg vs 0.13mg).
Key Minerals: Notable mineral differences include Sodium (Kale (Raw): 53mg vs 5mg), Calcium (Kale (Raw): 254mg vs 25mg), Copper (Peas Green (Raw): 0.176mg vs 0.053mg).
Diet Suitability: Kale (Raw) fits a low-carb or keto diet. Both fit a low-fat diet. Both fit a low-sodium diet. Peas Green (Raw) fits a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Kale (Raw) or Peas Green (Raw)?
- Peas Green (Raw) has more protein with 5.42g per 100g compared to 2.92g for Kale (Raw).
- Which is lower in calories, Kale (Raw) or Peas Green (Raw)?
- Kale (Raw) is lower in calories with 35 kcal per 100g versus 81 kcal.
- Is Kale (Raw) or Peas Green (Raw) healthier?
- It depends on your goals. Kale (Raw) has 35 calories and 2.92g protein per 100g, while Peas Green (Raw) has 81 calories and 5.42g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Kale (Raw) or Peas Green (Raw)?
- Peas Green (Raw) is leaner with 0.4g of fat per 100g compared to 1.49g.
- Which has more fiber, Kale (Raw) or Peas Green (Raw)?
- Peas Green (Raw) has more fiber with 5.7g per 100g compared to 4.1g.