Kale vs Snacks Corn-Based
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 1.21 g.
- Kale is lighter per 100 g: 36 kcal against 531 kcal.
- Kale leads in 40 micronutrients, including Vitamin A, Thiamin (B1), Riboflavin (B2).
- Snacks Corn-Based leads in 14 micronutrients, including Vitamin B12, Choline, Vitamin D.
Per 100 calories
| Nutrient | Kale | Snacks Corn-Based |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 8.17 g | 1.21 g |
| Carbs | 14.7 g | 10.9 g |
| Fat | 3.36 g | 5.93 g |
| Vitamins | ||
| Vitamin A | 406 µg | 2.74 µg |
| Thiamin (B1) | 0.175 mg | 0.038 mg |
| Riboflavin (B2) | 0.389 mg | 0.051 mg |
| Niacin (B3) | 1.27 mg | 0.585 mg |
| Pantothenic Acid (B5) | 0.472 mg | 0.062 mg |
| Vitamin B6 | 0.175 mg | 0.027 mg |
| Folate | 181 µg | 15.1 µg |
| Vitamin B12 | 0 µg | 0.018 µg |
| Choline | 1.25 mg | 2.82 mg |
| Vitamin C | 49.4 mg | 0.142 mg |
| Vitamin D | 0 µg | 0.005 µg |
| Vitamin E | 4.47 mg | 0.904 mg |
| Vitamin K | 1,161 µg | 2.3 µg |
| Minerals | ||
| Calcium | 417 mg | 14.6 mg |
| Iron | 2.33 mg | 0.449 mg |
| Magnesium | 69.4 mg | 8.15 mg |
| Phosphorus | 117 mg | 25.8 mg |
| Potassium | 400 mg | 32.7 mg |
| Sodium | 44.4 mg | 157 mg |
| Zinc | 0.75 mg | 0.132 mg |
| Copper | 0.186 mg | 0.019 mg |
| Manganese | 1.51 mg | 0.062 mg |
| Selenium | 2.64 µg | 1.18 µg |
| Iodine | 0 µg | 0.376 µg |
| Carbohydrates | ||
| Fiber | 8.75 g | 0.54 g |
| Sugar | 3.36 g | 0.538 g |
| Starch | 0 g | 9.59 g |
| Fructose | 1.17 g | 0 g |
| Fats | ||
| Polyunsaturated Fat | 1.75 g | 2.4 g |
| Monounsaturated Fat | 0.269 g | 1.45 g |
| Saturated Fat | 0.461 g | 1.34 g |
| Trans Fat | 0 g | 0.073 g |
| Cholesterol | 0 mg | 0.296 mg |
| Omega-3 (ALA) | 0 g | 0.067 g |
| Omega-3 (EPA) | 0 g | 0 g |
| Omega-6 (Linoleic Acid) | 0.756 g | 2.29 g |
| Amino Acids | ||
| Histidine | 0.478 g | 0.038 g |
| Isoleucine | 0.489 g | 0.054 g |
| Leucine | 0.569 g | 0.147 g |
| Lysine | 0.489 g | 0.055 g |
| Methionine | 0.081 g | 0.027 g |
| Cystine | 0.108 g | 0.022 g |
| Phenylalanine | 0.417 g | 0.062 g |
| Tyrosine | 0.289 g | 0.051 g |
| Threonine | 0.364 g | 0.052 g |
| Tryptophan | 0.097 g | 0.012 g |
| Valine | 0.444 g | 0.069 g |
| Arginine | 0.453 g | 0.062 g |
| Alanine | 0.411 g | 0.085 g |
| Serine | 0.731 g | 0.1 g |
| Proline | 0.922 g | 0.249 g |
| Glycine | 0.392 g | 0.048 g |
| Aspartic Acid | 0.483 g | 0.11 g |
| Glutamic Acid | 0.344 g | 0.064 g |
Per 100 grams
| Nutrient | Kale | Snacks Corn-Based |
|---|---|---|
| Calories | 36 kcal | 531 kcal |
| Protein | 2.94 g | 6.41 g |
| Carbs | 5.3 g | 58 g |
| Fat | 1.21 g | 31.5 g |
| Vitamins | ||
| Vitamin A | 146 µg | 14.6 µg |
| Thiamin (B1) | 0.063 mg | 0.202 mg |
| Riboflavin (B2) | 0.14 mg | 0.271 mg |
| Niacin (B3) | 0.457 mg | 3.11 mg |
| Pantothenic Acid (B5) | 0.17 mg | 0.331 mg |
| Vitamin B6 | 0.063 mg | 0.142 mg |
| Folate | 65 µg | 80 µg |
| Vitamin B12 | 0 µg | 0.097 µg |
| Choline | 0.45 mg | 15 mg |
| Vitamin C | 17.8 mg | 0.757 mg |
| Vitamin D | 0 µg | 0.025 µg |
| Vitamin E | 1.61 mg | 4.81 mg |
| Vitamin K | 418 µg | 12.2 µg |
| Minerals | ||
| Calcium | 150 mg | 77.6 mg |
| Iron | 0.84 mg | 2.38 mg |
| Magnesium | 25 mg | 43.3 mg |
| Phosphorus | 42 mg | 137 mg |
| Potassium | 144 mg | 174 mg |
| Sodium | 16 mg | 833 mg |
| Zinc | 0.27 mg | 0.703 mg |
| Copper | 0.067 mg | 0.099 mg |
| Manganese | 0.542 mg | 0.332 mg |
| Selenium | 0.95 µg | 6.27 µg |
| Iodine | 0 µg | 2 µg |
| Carbohydrates | ||
| Fiber | 3.15 g | 2.87 g |
| Sugar | 1.21 g | 2.86 g |
| Starch | 0 g | 51 g |
| Fructose | 0.42 g | 0 g |
| Fats | ||
| Polyunsaturated Fat | 0.629 g | 12.7 g |
| Monounsaturated Fat | 0.097 g | 7.72 g |
| Saturated Fat | 0.166 g | 7.09 g |
| Trans Fat | 0 g | 0.389 g |
| Cholesterol | 0 mg | 1.57 mg |
| Omega-3 (ALA) | 0 g | 0.354 g |
| Omega-3 (EPA) | 0 g | 0.002 g |
| Omega-6 (Linoleic Acid) | 0.272 g | 12.2 g |
| Amino Acids | ||
| Histidine | 0.172 g | 0.202 g |
| Isoleucine | 0.176 g | 0.288 g |
| Leucine | 0.205 g | 0.783 g |
| Lysine | 0.176 g | 0.291 g |
| Methionine | 0.029 g | 0.144 g |
| Cystine | 0.039 g | 0.116 g |
| Phenylalanine | 0.15 g | 0.331 g |
| Tyrosine | 0.104 g | 0.272 g |
| Threonine | 0.131 g | 0.275 g |
| Tryptophan | 0.035 g | 0.063 g |
| Valine | 0.16 g | 0.365 g |
| Arginine | 0.163 g | 0.329 g |
| Alanine | 0.148 g | 0.452 g |
| Serine | 0.263 g | 0.529 g |
| Proline | 0.332 g | 1.32 g |
| Glycine | 0.141 g | 0.254 g |
| Aspartic Acid | 0.174 g | 0.585 g |
| Glutamic Acid | 0.124 g | 0.341 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Kale and Snacks Corn-Based, including preparation variants and research-cited compound levels, or compare any two foods.