Compare Kale Nutrition Facts: The Ultimate Superfood Guide vs Cheddar Cheese Nutrition: Benefits & Facts
Kale Nutrition Facts: The Ultimate Superfood Guide
Vegetables
VS
Cheddar Cheese Nutrition: Benefits & Facts
Dairy & Eggs
Nutrient
Food A
Food B
Protein
3.5 G
✓23.3 G
Total Fat
0.9 G
✓34 G
Carbs
✓9.7 G
2.4 G
Calories
53 KCAL
✓1710 KCAL
Total Sugars
0 G
0 G
Fiber
✓1.8 G
0 G
Calcium
133 MG
✓707 MG
Iron
✓1.6 MG
0.2 MG
Magnesium
✓35 MG
26.8 MG
Phosphorus
53 MG
✓458 MG
Potassium
✓447 MG
77 MG
Sodium
44 MG
✓654 MG
Copper, Cu
✓0.3 MG
0 MG
Manganese, Mn
✓1 MG
0 MG
Vitamin A, IU
✓15500 IU
0 IU
Carotene, beta
✓9230 UG
0 UG
Lutein + zeaxanthin
✓39600 UG
0 UG
Vitamin C
✓122 MG
0 MG
Thiamin
0 MG
✓0 MG
Riboflavin
0.1 MG
✓0.4 MG
Niacin
✓1.1 MG
0.1 MG
Vitamin B6
✓0.3 MG
0.1 MG
Folate
✓28 UG
21 UG
Vitamin K
✓828 UG
2.4 UG
Cholesterol
0 MG
✓100 MG
Fatty acids, total trans
0 G
✓1.1 G
Saturated Fat
0 G
✓19.2 G
Tocopherol, delta
0 MG
0 MG
Vitamin K (Dihydrophylloquinone)
0 UG
0 UG
SFA 4:0
0 G
✓0.7 G
SFA 6:0
0 G
✓0.5 G
SFA 10:0
0 G
✓0.8 G
SFA 16:0
0 G
✓8.8 G
SFA 18:0
0 G
✓3.4 G
PUFA 18:4
0 G
✓0 G
Polyunsaturated Fat
0 G
✓1.2 G
SFA 15:0
0 G
✓0.3 G
TFA 18:1 t
0 G
✓0.8 G
TFA 18:2 t not further defined
0 G
✓0.2 G
PUFA 18:2 CLAs
0 G
✓0.2 G
MUFA 16:1 c
0 G
✓0.4 G
Water
0 G
✓36.6 G
Zinc
0 MG
✓3.7 MG
SFA 8:0
0 G
✓0.3 G
SFA 12:0
0 G
✓1 G
SFA 14:0
0 G
✓3.1 G
PUFA 22:6 n-3 (DHA)
0 G
✓0 G
SFA 22:0
0 G
✓0 G
SFA 17:0
0 G
✓0.2 G
MUFA 18:1 c
0 G
✓6.6 G
PUFA 18:2 n-6 c,c
0 G
✓0.8 G
MUFA 22:1 c
0 G
✓0 G
MUFA 17:1
0 G
✓0.1 G
PUFA 18:3 n-3 c,c,c (ALA)
0 G
✓0.1 G
PUFA 18:3i
0 G
✓0 G
Ash
0 G
✓3.7 G
Vitamin A
0 UG
✓316 UG
MUFA 15:1
0 G
0 G
Tocotrienol, gamma
0 MG
0 MG
Tocotrienol, delta
0 MG
0 MG
PUFA 20:3 n-6
0 G
✓0 G
PUFA 20:2 n-6 c,c
0 G
✓0 G
TFA 22:1 t
0 G
0 G
Tocotrienol, alpha
0 MG
0 MG
Tocotrienol, beta
0 MG
0 MG
Tocopherol, beta
0 MG
0 MG
Vitamin K (Menaquinone-4)
0 UG
✓9.3 UG
PUFA 22:4
0 G
✓0 G
PUFA 20:3 n-3
0 G
✓0 G
Tocopherol, gamma
0 MG
✓0 MG
Pantothenic acid
0 MG
✓0.4 MG
SFA 20:0
0 G
✓0 G
MUFA 20:1
0 G
✓0.1 G
PUFA 20:4
0 G
✓0.1 G
PUFA 18:3 n-6 c,c,c
0 G
✓0 G
Selenium, Se
0 UG
✓28.3 UG
Vitamin E
0 MG
✓0.8 MG
Glucose
0 G
✓0.1 G
SFA 24:0
0 G
✓0 G
TFA 16:1 t
0 G
✓0.1 G
MUFA 24:1 c
0 G
0 G
Vitamin B12
0 UG
✓1.1 UG
PUFA 20:5 n-3 (EPA)
0 G
✓0 G
PUFA 22:5 n-3 (DPA)
0 G
✓0 G
Retinol
0 UG
✓316 UG
Lactose
0 G
✓0.2 G
Galactose
0 G
✓0.1 G
Sucrose
0 G
0 G
Maltose
0 G
0 G
Fructose
0 G
0 G
Monounsaturated Fat
0 G
✓7.4 G
SFA 11:0
0 G
0 G
PUFA 20:3 n-9
0 G
0 G
PUFA 22:2
0 G
✓0 G
Nitrogen
0 G
✓3.7 G
Sugars, Total
0 G
✓0.3 G
Fatty acids, total trans-monoenoic
0 G
✓0.9 G
Fatty acids, total trans-dienoic
0 G
✓0.2 G
MUFA 14:1 c
0 G
✓0.3 G
MUFA 17:1 c
0 G
✓0.1 G
MUFA 20:1 c
0 G
✓0.1 G
PUFA 18:2 c
0 G
✓0.9 G
PUFA 18:3 c
0 G
✓0.1 G
PUFA 20:3 c
0 G
✓0 G
PUFA 20:4c
0 G
✓0.1 G
PUFA 20:5c
0 G
✓0 G
PUFA 22:5 c
0 G
✓0 G
PUFA 22:6 c
0 G
✓0 G
PUFA 20:2 c
0 G
✓0 G
Total fat (NLEA)
0 G
✓29 G
Visual Comparison
Protein3.5 G vs 23.3 G
Kale Nutrition Facts: The Ultimate Superfood GuideCheddar Cheese Nutrition: Benefits & Facts
Calories53 vs 1710
Kale Nutrition Facts: The Ultimate Superfood GuideCheddar Cheese Nutrition: Benefits & Facts
Total Fat0.9 vs 34
Kale Nutrition Facts: The Ultimate Superfood GuideCheddar Cheese Nutrition: Benefits & Facts
Calcium133 vs 707
Kale Nutrition Facts: The Ultimate Superfood GuideCheddar Cheese Nutrition: Benefits & Facts
Comparison Verdict
If your goal is weight management or increasing your intake of essential vitamins and fiber, kale is the superior choice due to its incredibly low calorie density and nutrient profile. However, if you are focused on muscle building or need a concentrated source of energy and protein to hit specific caloric targets, cheddar cheese is much more effective. Both foods offer unique benefits, so choosing between them simply depends on whether you are looking to maximize volume or fuel your body with denser macronutrients.