Kale (Raw)vsPeppers Sweet (Raw)
Kale (Raw) has 35 calories and 2.9g protein per 100g. Peppers Sweet (Raw) has 26 calories and 0.99g protein per 100g Kale (Raw) has more protein, Peppers Sweet (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Kale (Raw) vs Peppers Sweet (Raw)
Go with Peppers Sweet (Raw) at just 26 kcal per 100g — 26% 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.
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.
Peppers Sweet (Raw) delivers 128mg of vitamin C per 100g — great for immune function and skin health.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Kale Raw | Peppers Sweet Red | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 35kcal2% | 26kcal1% | +9.0kcal |
| Protein | 2.9g6% | 0.99g2% | +1.9g |
| Total Fat | 1.5g2% | 0.30g0% | +1.2g |
| Saturated Fat | — | <0.1g0% | — |
| Trans Fat | — | 0g | — |
| Cholesterol | — | 0mg0% | — |
| Carbohydrates | 4.4g2% | 6.0g2% | <0.1g |
| Dietary Fiber | 4.1g15% | 2.1g8% | +2.0g |
| Sugars | — | 4.2g | — |
| ✨Vitamins | |||
| Vitamin A | 241mcg27% | 157mcg17% | +84mcg |
| Vitamin C | 93mg104% | 128mg142% | <0.1mg |
| Vitamin D | — | 0mcg0% | — |
| Vitamin E | 0.66mg4% | 1.6mg11% | <0.1mg |
| Vitamin K | 390mcg325% | 4.9mcg4% | +385mcg |
| Vitamin B6 | 0.15mg9% | 0.29mg17% | <0.1mg |
| Vitamin B12 | — | 0mcg0% | — |
| Folate | 62mcg16% | 46mcg12% | +16mcg |
| Thiamin (B1) | 0.11mg9% | <0.1mg5% | +<0.1mg |
| Riboflavin (B2) | 0.35mg27% | <0.1mg7% | +0.26mg |
| Niacin (B3) | 1.2mg7% | 0.98mg6% | +0.20mg |
| 🔶Minerals | |||
| Sodium | 53mg2% | 4.0mg0% | +49mg |
| Calcium | 254mg20% | 7.0mg1% | +247mg |
| Iron | 1.6mg9% | 0.43mg2% | +1.2mg |
| Potassium | 348mg7% | 211mg4% | +137mg |
| Phosphorus | 55mg4% | 26mg2% | +29mg |
| Magnesium | 33mg8% | 12mg3% | +21mg |
| Zinc | 0.39mg4% | 0.25mg2% | +0.14mg |
| Copper | <0.1mg6% | <0.1mg2% | +<0.1mg |
| Manganese | 0.92mg40% | 0.11mg5% | +0.81mg |
| Selenium | — | 0.10mcg0% | — |
🔬Nutritional Analysis
Calories: Peppers Sweet (Raw) is significantly lower in calories at just 26 kcal per 100g compared to 35 kcal for Kale (Raw) — that's 35% fewer calories, making Peppers Sweet (Raw) the better choice for calorie-conscious diets.
Protein: Kale (Raw) provides more protein with 2.92g versus 0.99g per 100g. In terms of protein-to-calorie efficiency, Kale (Raw) offers better value for building and maintaining muscle.
Fat: Peppers Sweet (Raw) is the leaner option with 0.3g of total fat per 100g compared to 1.49g.
Key Vitamins: The most notable vitamin differences are in Vitamin K (Kale (Raw): 390mcg vs 4.9mcg), Riboflavin (B2) (Kale (Raw): 0.347mg vs 0.085mg), Vitamin E (Peppers Sweet (Raw): 1.58mg vs 0.66mg).
Key Minerals: Notable mineral differences include Calcium (Kale (Raw): 254mg vs 7mg), Sodium (Kale (Raw): 53mg vs 4mg), Manganese (Kale (Raw): 0.92mg vs 0.112mg).
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 Peppers Sweet (Raw)?
- Kale (Raw) has more protein with 2.92g per 100g compared to 0.99g for Peppers Sweet (Raw).
- Which is lower in calories, Kale (Raw) or Peppers Sweet (Raw)?
- Peppers Sweet (Raw) is lower in calories with 26 kcal per 100g versus 35 kcal.
- Is Kale (Raw) or Peppers Sweet (Raw) healthier?
- It depends on your goals. Kale (Raw) has 35 calories and 2.92g protein per 100g, while Peppers Sweet (Raw) has 26 calories and 0.99g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Kale (Raw) or Peppers Sweet (Raw)?
- Peppers Sweet (Raw) is leaner with 0.3g of fat per 100g compared to 1.49g.
- Which has more fiber, Kale (Raw) or Peppers Sweet (Raw)?
- Kale (Raw) has more fiber with 4.1g per 100g compared to 2.1g.