Kale vs Onion
Calories, macronutrients and nutrition facts compared side by side (per 100g).
Nutrition Comparison
| Per 100g | Kale | Onion |
|---|---|---|
| Calories | 35kcal | 40kcal |
| Protein | 2.9g | 1.1g |
| Carbs | 4.4g | 9.3g |
| Fat | 1.5g | 0.1g |
| Fiber | 4.1g | 1.7g |
| Sugar | 1g | 4.2g |
| Sodium | 53mg | 4mg |
Green marks the more favorable value (fewer calories/sugar/sodium, more protein/fiber).
Key Takeaways
- Kale has 5 fewer calories per 100g than Onion (14% less).
- Kale delivers more protein (2.9g vs 1.1g per 100g).
- Kale has more fiber (4.1g vs 1.7g).
- Onion contains less fat (0.1g vs 1.5g).
- Kale has less sugar (1g vs 4.2g).
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 →Onion
Onions are low in calories and a notable source of quercetin, an antioxidant flavonoid, plus prebiotic fibers that feed gut bacteria. Their sulfur compounds — released when chopped — are being studied for cardiovascular benefits.
View Onion nutrition →Track Kale & Onion in Kairo
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