Kale vs Onions
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Kale has more protein per 100 calories: 8.17 g against 2.84 g.
- Kale leads in 40 micronutrients, including Vitamin A, Thiamin (B1), Riboflavin (B2).
- Onions leads in 4 micronutrients, including Vitamin B6, Choline, Sugar.
Per 100 calories
| Nutrient | Kale | Onions |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 8.17 g | 2.84 g |
| Carbs | 14.7 g | 23.5 g |
| Fat | 3.36 g | 0.339 g |
| Vitamins | ||
| Vitamin A | 406 µg | 0 µg |
| Thiamin (B1) | 0.175 mg | 0.081 mg |
| Riboflavin (B2) | 0.389 mg | 0.066 mg |
| Niacin (B3) | 1.27 mg | 0.435 mg |
| Pantothenic Acid (B5) | 0.472 mg | 0.291 mg |
| Vitamin B6 | 0.175 mg | 0.267 mg |
| Folate | 181 µg | 41 µg |
| Choline | 1.25 mg | 15.6 mg |
| Vitamin C | 49.4 mg | 12.9 mg |
| Vitamin E | 4.47 mg | 0.039 mg |
| Vitamin K | 1,161 µg | 1.1 µg |
| Minerals | ||
| Calcium | 417 mg | 65 mg |
| Iron | 2.33 mg | 0.879 mg |
| Magnesium | 69.4 mg | 25 mg |
| Phosphorus | 117 mg | 56 mg |
| Potassium | 400 mg | 375 mg |
| Sodium | 44.4 mg | 23 mg |
| Zinc | 0.75 mg | 0.369 mg |
| Copper | 0.186 mg | 0.111 mg |
| Manganese | 1.51 mg | 0.264 mg |
| Selenium | 2.64 µg | 1.4 µg |
| Carbohydrates | ||
| Fiber | 8.75 g | 4.6 g |
| Sugar | 3.36 g | 10.5 g |
| Fructose | 1.17 g | 4.32 g |
| Fats | ||
| Polyunsaturated Fat | 1.75 g | 0.132 g |
| Monounsaturated Fat | 0.269 g | 0.048 g |
| Saturated Fat | 0.461 g | 0.057 g |
| Omega-6 (Linoleic Acid) | 0.756 g | 0.126 g |
| Amino Acids | ||
| Histidine | 0.478 g | 0.045 g |
| Isoleucine | 0.489 g | 0.099 g |
| Leucine | 0.569 g | 0.099 g |
| Lysine | 0.489 g | 0.135 g |
| Methionine | 0.081 g | 0.024 g |
| Cystine | 0.108 g | 0.051 g |
| Phenylalanine | 0.417 g | 0.072 g |
| Tyrosine | 0.289 g | 0.072 g |
| Threonine | 0.364 g | 0.069 g |
| Tryptophan | 0.097 g | 0.042 g |
| Valine | 0.444 g | 0.066 g |
| Arginine | 0.453 g | 0.381 g |
| Alanine | 0.411 g | 0.078 g |
| Serine | 0.731 g | 0.156 g |
| Proline | 0.922 g | 0.456 g |
| Glycine | 0.392 g | 0.117 g |
| Aspartic Acid | 0.483 g | 0.087 g |
| Glutamic Acid | 0.344 g | 0.084 g |
Per 100 grams
| Nutrient | Kale | Onions |
|---|---|---|
| Calories | 36 kcal | 33.3 kcal |
| Protein | 2.94 g | 0.947 g |
| Carbs | 5.3 g | 7.83 g |
| Fat | 1.21 g | 0.113 g |
| Vitamins | ||
| Vitamin A | 146 µg | 0 µg |
| Thiamin (B1) | 0.063 mg | 0.027 mg |
| Riboflavin (B2) | 0.14 mg | 0.022 mg |
| Niacin (B3) | 0.457 mg | 0.145 mg |
| Pantothenic Acid (B5) | 0.17 mg | 0.097 mg |
| Vitamin B6 | 0.063 mg | 0.089 mg |
| Folate | 65 µg | 13.7 µg |
| Choline | 0.45 mg | 5.2 mg |
| Vitamin C | 17.8 mg | 4.3 mg |
| Vitamin E | 1.61 mg | 0.013 mg |
| Vitamin K | 418 µg | 0.367 µg |
| Minerals | ||
| Calcium | 150 mg | 21.7 mg |
| Iron | 0.84 mg | 0.293 mg |
| Magnesium | 25 mg | 8.33 mg |
| Phosphorus | 42 mg | 18.7 mg |
| Potassium | 144 mg | 125 mg |
| Sodium | 16 mg | 7.67 mg |
| Zinc | 0.27 mg | 0.123 mg |
| Copper | 0.067 mg | 0.037 mg |
| Manganese | 0.542 mg | 0.088 mg |
| Selenium | 0.95 µg | 0.467 µg |
| Carbohydrates | ||
| Fiber | 3.15 g | 1.53 g |
| Sugar | 1.21 g | 3.51 g |
| Fructose | 0.42 g | 1.44 g |
| Fats | ||
| Polyunsaturated Fat | 0.629 g | 0.044 g |
| Monounsaturated Fat | 0.097 g | 0.016 g |
| Saturated Fat | 0.166 g | 0.019 g |
| Omega-6 (Linoleic Acid) | 0.272 g | 0.042 g |
| Amino Acids | ||
| Histidine | 0.172 g | 0.015 g |
| Isoleucine | 0.176 g | 0.033 g |
| Leucine | 0.205 g | 0.033 g |
| Lysine | 0.176 g | 0.045 g |
| Methionine | 0.029 g | 0.008 g |
| Cystine | 0.039 g | 0.017 g |
| Phenylalanine | 0.15 g | 0.024 g |
| Tyrosine | 0.104 g | 0.024 g |
| Threonine | 0.131 g | 0.023 g |
| Tryptophan | 0.035 g | 0.014 g |
| Valine | 0.16 g | 0.022 g |
| Arginine | 0.163 g | 0.127 g |
| Alanine | 0.148 g | 0.026 g |
| Serine | 0.263 g | 0.052 g |
| Proline | 0.332 g | 0.152 g |
| Glycine | 0.141 g | 0.039 g |
| Aspartic Acid | 0.174 g | 0.029 g |
| Glutamic Acid | 0.124 g | 0.028 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Kale and Onions, including preparation variants and research-cited compound levels, or compare any two foods.