Kale vs Spices
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Spices, sage, ground is higher in more vitamins & minerals
Calories (kcal)
Kale 36
Spices 315
Protein (g)
Kale 2.94
Spices 10.6
Carbs (g)
Kale 5.30
Spices 60.7
Fat (g)
Kale 1.21
Spices 12.8
Fiber (g)
Kale 2.30
Spices 40.3
Quick answers
Which has more protein?
Spices, sage, ground — 10.6g vs 2.94g per 100g.
Which has fewer calories?
Kale, frozen, cooked, boiled, drained, with salt — 36 vs 315 kcal per 100g.
Which is more nutrient-dense?
Spices, sage, ground scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Kale | Spices | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 36 kcal | 315 kcal | -89% |
| Macronutrients | |||
| Water | 89.8 g | 7.96 g | +1028% |
| Protein | 2.94 g | 10.6 g | -72% |
| Total lipid (fat) | 1.21 g | 12.8 g | -91% |
| Carbohydrate, by difference | 5.30 g | 60.7 g | -91% |
| Fiber, total dietary | 2.30 g | 40.3 g | -94% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.158 g | 7.03 g | -98% |
| Fatty acids, total monounsaturated | 0.092 g | 1.87 g | -95% |
| Fatty acids, total trans | 0 g | — | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 17.8 mg | 32.4 mg | -45% |
| Thiamin (Vitamin B1) | 0.063 mg | 0.754 mg | -92% |
| Riboflavin (Vitamin B2) | 0.140 mg | 0.336 mg | -58% |
| Niacin (Vitamin B3) | 0.457 mg | 5.72 mg | -92% |
| Pantothenic acid (Vitamin B5) | 0.170 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.063 mg | 2.69 mg | -98% |
| Biotin (Vitamin B7) | 65.0 ug | 274 ug | -76% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 0.500 mg | 43.6 mg | -99% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 146 ug | 295 ug | -51% |
| Carotene, beta | 1731 ug | 3485 ug | -50% |
| Carotene, alpha | 10.0 ug | 0 ug | |
| Vitamin E (alpha-tocopherol) | 1.61 mg | 7.48 mg | -78% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 150 mg | 1652 mg | -91% |
| Iron, Fe | 0.840 mg | 28.1 mg | -97% |
| Magnesium, Mg | 25.0 mg | 428 mg | -94% |
| Phosphorus, P | 42.0 mg | 91.0 mg | -54% |
| Potassium, K | 144 mg | 1070 mg | -87% |
| Sodium, Na | 252 mg | 11.0 mg | +2191% |
| Zinc, Zn | 0.270 mg | 4.70 mg | -94% |
| Copper, Cu | 0.067 mg | 0.757 mg | -91% |
| Manganese, Mn | 0.542 mg | 3.13 mg | -83% |
| Selenium, Se | 1.00 ug | 3.70 ug | -73% |
| Other Nutrients | |||
| Energy | 151 kj | 1317 kj | -89% |
| Ash | 0.730 g | 7.95 g | -91% |
| Total Sugars | 1.21 g | 1.71 g | -29% |
| Sucrose | 0.250 g | — | |
| Glucose | 0.540 g | — | |
| Fructose | 0.420 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 65.0 ug | 274 ug | -76% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 65.0 ug | 274 ug | -76% |
| Betaine | 0.300 mg | — | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 26.0 ug | 109 ug | -76% |
| Vitamin A, IU | 2915 IU | 5900 IU | -51% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 4983 ug | 1895 ug | +163% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.120 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 419 ug | 1715 ug | -76% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0 g | 0.710 g | -100% |
| SFA 10:0 (Capric acid) | 0 g | 0.760 g | -100% |
| SFA 12:0 (Lauric acid) | 0.006 g | 0.300 g | -98% |
| SFA 14:0 (Myristic acid) | 0.006 g | 0.720 g | -99% |
| SFA 16:0 (Palmitic acid) | 0.141 g | 3.15 g | -96% |
| SFA 18:0 (Stearic acid) | 0.006 g | 1.25 g | -100% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | 0.120 g | -100% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.092 g | 1.75 g | -95% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0 g | = |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 0.597 g | 1.76 g | -66% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.258 g | 0.530 g | -51% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.336 g | 1.23 g | -73% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.003 g | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Phytosterols | — | 244 mg | |
| Tryptophan (EAA) | 0.035 g | — | |
| Threonine (EAA) | 0.131 g | — | |
| Isoleucine (EAA, BCAA) | 0.176 g | — | |
| Leucine (EAA, BCAA) | 0.205 g | — | |
| Lysine (EAA) | 0.176 g | — | |
| Methionine (EAA) | 0.029 g | — | |
| Cystine (conditionally essential) | 0.039 g | — | |
| Phenylalanine (EAA) | 0.150 g | — | |
| Tyrosine (conditionally essential) | 0.104 g | — | |
| Valine (EAA, BCAA) | 0.160 g | — | |
| Arginine (conditionally essential) | 0.163 g | — | |
| Histidine (EAA) | 0.172 g | — | |
| Alanine | 0.148 g | — | |
| Aspartic acid | 0.263 g | — | |
| Glutamic acid | 0.332 g | — | |
| Glycine (conditionally essential) | 0.141 g | — | |
| Proline (conditionally essential) | 0.174 g | — | |
| Serine | 0.124 g | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Kale, frozen, cooked, boiled, drained, with salt nutrition facts Spices, sage, ground nutrition facts Compare other foods →
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