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Asparagus vs Kale
Calories, macronutrients and nutrition facts compared side by side (per 100g).
Nutrition Comparison
| Per 100g | Asparagus | Kale |
|---|---|---|
| Calories | 20kcal | 35kcal |
| Protein | 2.2g | 2.9g |
| Carbs | 3.9g | 4.4g |
| Fat | 0.1g | 1.5g |
| Fiber | 2.1g | 4.1g |
| Sugar | 1.9g | 1g |
| Sodium | 2mg | 53mg |
Green marks the more favorable value (fewer calories/sugar/sodium, more protein/fiber).
Key Takeaways
- Asparagus has 15 fewer calories per 100g than Kale (75% less).
- Kale delivers more protein (2.9g vs 2.2g per 100g).
- Kale has more fiber (4.1g vs 2.1g).
- Asparagus contains less fat (0.1g vs 1.5g).
- Kale has less sugar (1g vs 1.9g).
Asparagus
Asparagus is very low in calories yet rich in folate, vitamin K and the prebiotic fiber inulin. It is a natural source of the antioxidant glutathione and acts as a mild diuretic.
View Asparagus nutrition →Kale
Kale is one of the most nutrient-dense foods on the planet. A 100g serving covers over 200% of daily vitamin K, 130% of vitamin C, and substantial vitamin A — all for just 35 calories. Its sulforaphane and glucosinolates have been widely studied for cardiovascular and detoxification support.
View Kale nutrition →Track Asparagus & Kale in Kairo
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