Quick Summary
When to Choose Kale
Choose Kale for more vitamin C (41mg vs 4.4mg) and more fiber (3.6g vs 2.1g) per 100g. It is also lower in calories (35 vs 43 per 100g).
When to Choose Beets (Beetroot)
Beets (Beetroot) and Kale have a broadly similar nutrient profile, so choose Beets (Beetroot) based on taste, texture, cost or what you have to hand.
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Kale | Beets (Beetroot) | Winner |
|---|---|---|---|
| Calories | 35 | 43.4 | 🏆 Kale |
| Protein | 4.3g | 0g | 🏆 Kale |
| Carbohydrates | 8.8g | 9.6g | |
| Fiber | 3.6g | 2.1g | 🏆 Kale |
| Total Fat | 0.9g | 0g |
Key Vitamins & Minerals
Vitamin C
🏆 Kale has 9.3x more
Health Benefits Comparison
Kale Benefits
- Supports bone health
- Promotes eye health
- May reduce cancer risk
- Supports heart health
- Rich in antioxidants
Beets (Beetroot) Benefits
- High in nitrates for blood flow and pressure
- Supports athletic endurance and performance
- Liver detoxification support from betaine
- Rich in folate for cell health
- Anti-inflammatory betalain pigments
Practical Considerations
💰 Cost
Kale: Moderate
Beets (Beetroot): Moderate
🕒 Preparation
Kale: Easy
Beets (Beetroot): Easy
📦 Storage
Kale: Refrigerate
Beets (Beetroot): Refrigerate
🍽️ Versatility
Kale: Very versatile
Beets (Beetroot): Very versatile
The Bottom Line
Both Kale and Beets (Beetroot) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Kale if: Choose Kale for more vitamin C (41mg vs 4.4mg) and more fiber (3.6g vs 2.1g) per 100g. It is also lower in calories (35 vs 43 per 100g).
Choose Beets (Beetroot) if: Beets (Beetroot) and Kale have a broadly similar nutrient profile, so choose Beets (Beetroot) based on taste, texture, cost or what you have to hand.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Kale and Beets (Beetroot) in Nutrivio
Compare how Kale and Beets (Beetroot) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
