Kale vs Zucchini
Calories, macronutrients and nutrition facts compared side by side (per 100g).
Nutrition Comparison
| Per 100g | Kale | Zucchini |
|---|---|---|
| Calories | 35kcal | 17kcal |
| Protein | 2.9g | 1.2g |
| Carbs | 4.4g | 3.1g |
| Fat | 1.5g | 0.3g |
| Fiber | 4.1g | 1g |
| Sugar | 1g | 2.5g |
| Sodium | 53mg | 8mg |
Green marks the more favorable value (fewer calories/sugar/sodium, more protein/fiber).
Key Takeaways
- Zucchini has 18 fewer calories per 100g than Kale (106% less).
- Kale delivers more protein (2.9g vs 1.2g per 100g).
- Kale has more fiber (4.1g vs 1g).
- Zucchini contains less fat (0.3g vs 1.5g).
- Kale has less sugar (1g vs 2.5g).
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 →Zucchini
Zucchini's high water and fiber content make it filling for very few calories — ideal for bulking up meals during weight loss. It contains lutein and zeaxanthin, carotenoids that support eye health, plus vitamin C and potassium. Spiralized as 'zoodles', it's a popular low-carb pasta swap.
View Zucchini nutrition →Track Kale & Zucchini in Kairo
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