Kale (Raw)vsRadishes (Raw)
Kale (Raw) has 35 calories and 2.9g protein per 100g. Radishes (Raw) has 16 calories and 0.68g protein per 100g Kale (Raw) has more protein, Radishes (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Kale (Raw) vs Radishes (Raw)
Go with Radishes (Raw) at just 16 kcal per 100g — 54% 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 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 protein, 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 | Radishes | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 35kcal2% | 16kcal1% | +19kcal |
| Protein | 2.9g6% | 0.68g1% | +2.2g |
| Total Fat | 1.5g2% | 0.10g0% | +1.4g |
| Saturated Fat | — | <0.1g0% | — |
| Trans Fat | — | 0g | — |
| Cholesterol | — | 0mg0% | — |
| Carbohydrates | 4.4g2% | 3.4g1% | +1.0g |
| Dietary Fiber | 4.1g15% | 1.6g6% | +2.5g |
| Sugars | — | 1.9g | — |
| ✨Vitamins | |||
| Vitamin A | 241mcg27% | 0mcg0% | +241mcg |
| Vitamin C | 93mg104% | 15mg16% | +79mg |
| Vitamin D | — | 0mcg0% | — |
| Vitamin E | 0.66mg4% | 0mg0% | +0.66mg |
| Vitamin K | 390mcg325% | 1.3mcg1% | +389mcg |
| Vitamin B6 | 0.15mg9% | <0.1mg4% | +<0.1mg |
| Vitamin B12 | — | 0mcg0% | — |
| Folate | 62mcg16% | 25mcg6% | +37mcg |
| Thiamin (B1) | 0.11mg9% | <0.1mg1% | +0.10mg |
| Riboflavin (B2) | 0.35mg27% | <0.1mg3% | +0.31mg |
| Niacin (B3) | 1.2mg7% | 0.25mg2% | +0.93mg |
| 🔶Minerals | |||
| Sodium | 53mg2% | 39mg2% | +14mg |
| Calcium | 254mg20% | 25mg2% | +229mg |
| Iron | 1.6mg9% | 0.34mg2% | +1.3mg |
| Potassium | 348mg7% | 233mg5% | +115mg |
| Phosphorus | 55mg4% | 20mg2% | +35mg |
| Magnesium | 33mg8% | 10mg2% | +23mg |
| Zinc | 0.39mg4% | 0.28mg3% | +0.11mg |
| Copper | <0.1mg6% | <0.1mg6% | +<0.1mg |
| Manganese | 0.92mg40% | <0.1mg3% | +0.85mg |
| Selenium | — | 0.60mcg1% | — |
🔬Nutritional Analysis
Calories: Radishes (Raw) is significantly lower in calories at just 16 kcal per 100g compared to 35 kcal for Kale (Raw) — that's 119% fewer calories, making Radishes (Raw) the better choice for calorie-conscious diets.
Protein: Kale (Raw) provides more protein with 2.92g versus 0.68g per 100g. In terms of protein-to-calorie efficiency, Kale (Raw) offers better value for building and maintaining muscle.
Fat: Radishes (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 E (Kale (Raw): 0.66mg vs 0mg), Vitamin K (Kale (Raw): 390mcg vs 1.3mcg).
Key Minerals: Notable mineral differences include Manganese (Kale (Raw): 0.92mg vs 0.069mg), Calcium (Kale (Raw): 254mg vs 25mg), Iron (Kale (Raw): 1.6mg vs 0.34mg).
Diet Suitability: Both fit 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 Radishes (Raw)?
- Kale (Raw) has more protein with 2.92g per 100g compared to 0.68g for Radishes (Raw).
- Which is lower in calories, Kale (Raw) or Radishes (Raw)?
- Radishes (Raw) is lower in calories with 16 kcal per 100g versus 35 kcal.
- Is Kale (Raw) or Radishes (Raw) healthier?
- It depends on your goals. Kale (Raw) has 35 calories and 2.92g protein per 100g, while Radishes (Raw) has 16 calories and 0.68g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Kale (Raw) or Radishes (Raw)?
- Radishes (Raw) is leaner with 0.1g of fat per 100g compared to 1.49g.
- Which has more fiber, Kale (Raw) or Radishes (Raw)?
- Kale (Raw) has more fiber with 4.1g per 100g compared to 1.6g.