Kale (Raw)vsSoybeans Green (Raw)
Kale (Raw) has 35 calories and 2.9g protein per 100g. Soybeans Green (Raw) has 147 calories and 13g protein per 100g Soybeans Green (Raw) has more protein, Kale (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Kale (Raw) vs Soybeans Green (Raw)
Go with Kale (Raw) at just 35 kcal per 100g — 76% fewer calories.
Soybeans Green (Raw) will keep you satisfied longer with 4.2g fiber, 13g protein, 6.8g fat — fat and protein slow digestion while fiber adds bulk.
Soybeans Green (Raw)'s natural fat (6.8g/100g) helps your body absorb fat-soluble nutrients like calcium — not all fat is bad, moderate amounts are essential.
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) has only 4.4g carbs per 100g — the clear choice for low-carb diets.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Kale Raw | Soybeans Green | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 35kcal2% | 147kcal7% | <0.1kcal |
| Protein | 2.9g6% | 13g26% | <0.1g |
| Total Fat | 1.5g2% | 6.8g9% | <0.1g |
| Saturated Fat | — | 0.79g4% | — |
| Trans Fat | — | 0g | — |
| Cholesterol | — | 0mg0% | — |
| Carbohydrates | 4.4g2% | 11g4% | <0.1g |
| Dietary Fiber | 4.1g15% | 4.2g15% | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 241mcg27% | 9.0mcg1% | +232mcg |
| Vitamin C | 93mg104% | 29mg32% | +64mg |
| Vitamin D | — | 0mcg0% | — |
| Vitamin E | 0.66mg4% | — | — |
| Vitamin K | 390mcg325% | — | — |
| Vitamin B6 | 0.15mg9% | <0.1mg4% | +<0.1mg |
| Vitamin B12 | — | 0mcg0% | — |
| Folate | 62mcg16% | 165mcg41% | <0.1mcg |
| Thiamin (B1) | 0.11mg9% | 0.43mg36% | <0.1mg |
| Riboflavin (B2) | 0.35mg27% | 0.17mg13% | +0.17mg |
| Niacin (B3) | 1.2mg7% | 1.6mg10% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 53mg2% | 15mg1% | +38mg |
| Calcium | 254mg20% | 197mg15% | +57mg |
| Iron | 1.6mg9% | 3.5mg20% | <0.1mg |
| Potassium | 348mg7% | 620mg13% | <0.1mg |
| Phosphorus | 55mg4% | 194mg16% | <0.1mg |
| Magnesium | 33mg8% | 65mg15% | <0.1mg |
| Zinc | 0.39mg4% | 0.99mg9% | <0.1mg |
| Copper | <0.1mg6% | 0.13mg14% | <0.1mg |
| Manganese | 0.92mg40% | 0.55mg24% | +0.37mg |
| Selenium | — | 1.5mcg3% | — |
🔬Nutritional Analysis
Calories: Kale (Raw) is significantly lower in calories at just 35 kcal per 100g compared to 147 kcal for Soybeans Green (Raw) — that's 320% fewer calories, making Kale (Raw) the better choice for calorie-conscious diets.
Protein: Soybeans Green (Raw) provides more protein with 13g versus 2.92g per 100g. In terms of protein-to-calorie efficiency, Soybeans Green (Raw) offers better value for building and maintaining muscle.
Fat: Soybeans Green (Raw) has more fat (6.8g vs 1.49g per 100g), but the combination of fat and protein makes it more satiating — dietary fat helps absorb fat-soluble vitamins (A, D, E, K) and supports hormone balance.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Kale (Raw): 241mcg vs 9mcg), Thiamin (B1) (Soybeans Green (Raw): 0.435mg vs 0.113mg), Vitamin C (Kale (Raw): 93.4mg vs 29mg). Keep in mind these are per 100g — the higher-calorie food packs more of everything into a denser package, so per calorie the picture may differ.
Key Minerals: Notable mineral differences include Sodium (Kale (Raw): 53mg vs 15mg), Phosphorus (Soybeans Green (Raw): 194mg vs 55mg), Zinc (Soybeans Green (Raw): 0.99mg vs 0.39mg). These values are per 100g — per calorie, the lower-calorie option may provide comparable or better nutrition.
Diet Suitability: Kale (Raw) fits a low-carb or keto diet. Kale (Raw) fits a low-fat diet. Both fit a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Kale (Raw) or Soybeans Green (Raw)?
- Soybeans Green (Raw) has more protein with 13g per 100g compared to 2.92g for Kale (Raw).
- Which is lower in calories, Kale (Raw) or Soybeans Green (Raw)?
- Kale (Raw) is lower in calories with 35 kcal per 100g versus 147 kcal.
- Is Kale (Raw) or Soybeans Green (Raw) healthier?
- It depends on your goals. Kale (Raw) has 35 calories and 2.92g protein per 100g, while Soybeans Green (Raw) has 147 calories and 13g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Kale (Raw) or Soybeans Green (Raw)?
- Kale (Raw) is leaner with 1.49g of fat per 100g compared to 6.8g.
- Which has more fiber, Kale (Raw) or Soybeans Green (Raw)?
- Soybeans Green (Raw) has more fiber with 4.2g per 100g compared to 4.1g.