Kale RawvsTurkey Breast Sliced Prepackaged
ðŊWhen to Eat What
Goal-based picks for Kale Raw vs Turkey Breast Sliced Prepackaged
Go with Kale Raw at just 35 kcal per 100g â 67% fewer calories.
Turkey Breast Sliced Prepackaged will keep you satisfied longer with 14.8g protein, 3.77g fat â fat and protein slow digestion while fiber adds bulk, keeping hunger at bay.
Kale Raw has both iron (1.6mg) and vitamin C (93mg) â vitamin C can boost iron absorption by up to 6x, making this a naturally efficient pairing.
Turkey Breast Sliced Prepackaged packs 14.8g of protein per 100g (56% of calories from protein) â the better pick for muscle growth and recovery.
Kale Raw provides 254mg of calcium per 100g â a much better source for bone health.
Kale Raw delivers 93mg of vitamin C per 100g â great for immune function and skin health.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Kale Raw | Turkey Breast Sliced Prepackaged | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 35kcal2% | 106kcal5% | <0.1kcal |
| Protein | 2.9g6% | 15g30% | <0.1g |
| Total Fat | 1.5g2% | 3.8g5% | <0.1g |
| Saturated Fat | â | 0.91g5% | â |
| Trans Fat | â | <0.1g | â |
| Cholesterol | â | 49mg16% | â |
| Carbohydrates | 4.4g2% | 2.2g1% | +2.2g |
| Dietary Fiber | 4.1g15% | 0g0% | +4.1g |
| Sugars | â | 0.91g | â |
| âĻVitamins | |||
| Vitamin A | 241mcg27% | 0mcg0% | +241mcg |
| Vitamin C | 93mg104% | 0mg0% | +93mg |
| Vitamin D | â | 0.20mcg1% | â |
| Vitamin E | 0.66mg4% | 0.13mg1% | +0.53mg |
| Vitamin K | 390mcg325% | 0mcg0% | +390mcg |
| Vitamin B6 | 0.15mg9% | 0.41mg24% | <0.1mg |
| Vitamin B12 | â | 0.37mcg15% | â |
| Folate | 62mcg16% | 4.0mcg1% | +58mcg |
| Thiamin (B1) | 0.11mg9% | <0.1mg3% | +<0.1mg |
| Riboflavin (B2) | 0.35mg27% | 0.14mg11% | +0.20mg |
| Niacin (B3) | 1.2mg7% | 7.2mg45% | <0.1mg |
| ðķMinerals | |||
| Sodium | 53mg2% | 898mg39% | <0.1mg |
| Calcium | 254mg20% | 14mg1% | +240mg |
| Iron | 1.6mg9% | 0.42mg2% | +1.2mg |
| Potassium | 348mg7% | 371mg8% | <0.1mg |
| Phosphorus | 55mg4% | 249mg20% | <0.1mg |
| Magnesium | 33mg8% | 19mg5% | +14mg |
| Zinc | 0.39mg4% | 0.94mg9% | <0.1mg |
| Copper | <0.1mg6% | <0.1mg3% | +<0.1mg |
| Manganese | 0.92mg40% | <0.1mg1% | +0.90mg |
| Selenium | â | 13mcg24% | â |
ðŽNutritional Analysis
Calories: Kale Raw is significantly lower in calories at just 35 kcal per 100g compared to 106 kcal for Turkey Breast Sliced Prepackaged â that's 203% fewer calories, making Kale Raw the better choice for calorie-conscious diets.
Protein: Turkey Breast Sliced Prepackaged provides more protein with 14.8g versus 2.92g per 100g. In terms of protein-to-calorie efficiency, Turkey Breast Sliced Prepackaged offers better value for building and maintaining muscle.
Fat: Turkey Breast Sliced Prepackaged has more fat (3.77g vs 1.49g per 100g), but the combination of fat and protein makes it more satiating â 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 0mcg), Vitamin C (Kale Raw: 93.4mg vs 0mg), Vitamin K (Kale Raw: 390mcg vs 0mcg).
Key Minerals: Notable mineral differences include Manganese (Kale Raw: 0.92mg vs 0.016mg), Calcium (Kale Raw: 254mg vs 14mg), Sodium (Turkey Breast Sliced Prepackaged: 898mg vs 53mg).
Diet Suitability: Both fit a low-carb or keto diet. Kale Raw fits a low-fat diet. Kale Raw fits a low-sodium diet.