Kale (Raw)vsTomatoes Red (Raw)
Kale (Raw) has 35 calories and 2.9g protein per 100g. Tomatoes Red (Raw) has 18 calories and 0.88g protein per 100g Kale (Raw) has more protein, Tomatoes Red (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Kale (Raw) vs Tomatoes Red (Raw)
Go with Tomatoes Red (Raw) at just 18 kcal per 100g — 49% 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.
Kale (Raw) delivers 93.4mg 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 | Tomatoes Red Ripe Year Round Average | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 35kcal2% | 18kcal1% | +17kcal |
| Protein | 2.9g6% | 0.88g2% | +2.0g |
| Total Fat | 1.5g2% | 0.20g0% | +1.3g |
| Saturated Fat | — | <0.1g0% | — |
| Trans Fat | — | 0g | — |
| Cholesterol | — | 0mg0% | — |
| Carbohydrates | 4.4g2% | 3.9g1% | +0.53g |
| Dietary Fiber | 4.1g15% | 1.2g4% | +2.9g |
| Sugars | — | 2.6g | — |
| ✨Vitamins | |||
| Vitamin A | 241mcg27% | 42mcg5% | +199mcg |
| Vitamin C | 93mg104% | 14mg15% | +80mg |
| Vitamin D | — | 0mcg0% | — |
| Vitamin E | 0.66mg4% | 0.54mg4% | +0.12mg |
| Vitamin K | 390mcg325% | 7.9mcg7% | +382mcg |
| Vitamin B6 | 0.15mg9% | <0.1mg5% | +<0.1mg |
| Vitamin B12 | — | 0mcg0% | — |
| Folate | 62mcg16% | 15mcg4% | +47mcg |
| Thiamin (B1) | 0.11mg9% | <0.1mg3% | +<0.1mg |
| Riboflavin (B2) | 0.35mg27% | <0.1mg1% | +0.33mg |
| Niacin (B3) | 1.2mg7% | 0.59mg4% | +0.59mg |
| 🔶Minerals | |||
| Sodium | 53mg2% | 5.0mg0% | +48mg |
| Calcium | 254mg20% | 10mg1% | +244mg |
| Iron | 1.6mg9% | 0.27mg2% | +1.3mg |
| Potassium | 348mg7% | 237mg5% | +111mg |
| Phosphorus | 55mg4% | 24mg2% | +31mg |
| Magnesium | 33mg8% | 11mg3% | +22mg |
| Zinc | 0.39mg4% | 0.17mg2% | +0.22mg |
| Copper | <0.1mg6% | <0.1mg7% | <0.1mg |
| Manganese | 0.92mg40% | 0.11mg5% | +0.81mg |
| Selenium | — | 0mcg0% | — |
🔬Nutritional Analysis
Calories: Tomatoes Red (Raw) is significantly lower in calories at just 18 kcal per 100g compared to 35 kcal for Kale (Raw) — that's 94% fewer calories, making Tomatoes Red (Raw) the better choice for calorie-conscious diets.
Protein: Kale (Raw) provides more protein with 2.92g versus 0.88g per 100g. In terms of protein-to-calorie efficiency, Kale (Raw) offers better value for building and maintaining muscle.
Fat: Tomatoes Red (Raw) is the leaner option with 0.2g of total fat per 100g compared to 1.49g.
Key Vitamins: The most notable vitamin differences are in Vitamin K (Kale (Raw): 390mcg vs 7.9mcg), Riboflavin (B2) (Kale (Raw): 0.347mg vs 0.019mg), Vitamin C (Kale (Raw): 93.4mg vs 13.7mg).
Key Minerals: Notable mineral differences include Calcium (Kale (Raw): 254mg vs 10mg), Sodium (Kale (Raw): 53mg vs 5mg), Manganese (Kale (Raw): 0.92mg vs 0.114mg).
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 Tomatoes Red (Raw)?
- Kale (Raw) has more protein with 2.92g per 100g compared to 0.88g for Tomatoes Red (Raw).
- Which is lower in calories, Kale (Raw) or Tomatoes Red (Raw)?
- Tomatoes Red (Raw) is lower in calories with 18 kcal per 100g versus 35 kcal.
- Is Kale (Raw) or Tomatoes Red (Raw) healthier?
- It depends on your goals. Kale (Raw) has 35 calories and 2.92g protein per 100g, while Tomatoes Red (Raw) has 18 calories and 0.88g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Kale (Raw) or Tomatoes Red (Raw)?
- Tomatoes Red (Raw) is leaner with 0.2g of fat per 100g compared to 1.49g.
- Which has more fiber, Kale (Raw) or Tomatoes Red (Raw)?
- Kale (Raw) has more fiber with 4.1g per 100g compared to 1.2g.