Beetroot vs Kale
Calories, macronutrients and nutrition facts compared side by side (per 100g).
Nutrition Comparison
| Per 100g | Beetroot | Kale |
|---|---|---|
| Calories | 43kcal | 35kcal |
| Protein | 1.6g | 2.9g |
| Carbs | 9.6g | 4.4g |
| Fat | 0.2g | 1.5g |
| Fiber | 2.8g | 4.1g |
| Sugar | 6.8g | 1g |
| Sodium | 78mg | 53mg |
Green marks the more favorable value (fewer calories/sugar/sodium, more protein/fiber).
Key Takeaways
- Kale has 8 fewer calories per 100g than Beetroot (23% less).
- Kale delivers more protein (2.9g vs 1.6g per 100g).
- Kale has more fiber (4.1g vs 2.8g).
- Beetroot contains less fat (0.2g vs 1.5g).
- Kale has less sugar (1g vs 6.8g).
Beetroot
Beetroot is rich in dietary nitrates, which the body converts to nitric oxide — a reason beet juice is studied for blood pressure and exercise performance. It also supplies folate, manganese and the pigment betalain.
View Beetroot 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 Beetroot & Kale in Kairo
Scan your food with AI and automatically track calories and macros. No manual entry needed.
Try Kairo for free