Compare Kale Nutrition Facts: The Ultimate Superfood Guide vs Pork Tamale Nutrition Facts: A Traditional Latino Favorite
Kale Nutrition Facts: The Ultimate Superfood Guide
Vegetables
VS
Pork Tamale Nutrition Facts: A Traditional Latino Favorite
Meat & Poultry
Nutrient
Food A
Food B
Protein
3.5 G
✓7.4 G
Total Fat
0.9 G
✓9 G
Carbs
9.7 G
✓15.8 G
Calories
53 KCAL
✓174 KCAL
Total Sugars
0 G
0 G
Fiber
1.8 G
✓2.4 G
Calcium
✓133 MG
75 MG
Iron
✓1.6 MG
0.9 MG
Magnesium
✓35 MG
26.2 MG
Phosphorus
53 MG
✓120 MG
Potassium
✓447 MG
152 MG
Sodium
44 MG
✓473 MG
Copper, Cu
✓0.3 MG
0.1 MG
Manganese, Mn
✓1 MG
0.2 MG
Vitamin A, IU
✓15500 IU
0 IU
Carotene, beta
✓9230 UG
113 UG
Lutein + zeaxanthin
✓39600 UG
110 UG
Vitamin C
✓122 MG
0 MG
Thiamin
0 MG
✓0 MG
Riboflavin
✓0.1 MG
0.1 MG
Niacin
1.1 MG
✓1.3 MG
Vitamin B6
✓0.3 MG
0.1 MG
Folate
✓28 UG
0 UG
Vitamin K
✓828 UG
5.1 UG
Cholesterol
0 MG
✓20 MG
Fatty acids, total trans
0 G
✓0.1 G
Saturated Fat
0 G
✓2.7 G
Ash
0 G
✓1.8 G
Starch
0 G
✓12.5 G
Fructose
0 G
✓0.2 G
Lactose
0 G
0 G
Galactose
0 G
0 G
Retinol
0 UG
✓1 UG
Vitamin A
0 UG
✓12 UG
Carotene, alpha
0 UG
0 UG
Cryptoxanthin, beta
0 UG
✓58 UG
Lycopene
0 UG
✓85 UG
Tocopherol, delta
0 MG
✓0.4 MG
Tocotrienol, gamma
0 MG
✓0.1 MG
Tocotrienol, delta
0 MG
✓0.1 MG
Tryptophan
0 G
✓0.1 G
Threonine
0 G
✓0.3 G
Methionine
0 G
✓0.2 G
Phenylalanine
0 G
✓0.2 G
Tyrosine
0 G
✓0.2 G
Alanine
0 G
✓0.4 G
Glutamic acid
0 G
✓1 G
Glycine
0 G
✓0.3 G
Proline
0 G
✓0.3 G
SFA 8:0
0 G
✓0 G
SFA 12:0
0 G
✓0 G
SFA 14:0
0 G
✓0.1 G
PUFA 22:6 n-3 (DHA)
0 G
✓0 G
SFA 22:0
0 G
✓0 G
PUFA 20:5 n-3 (EPA)
0 G
✓0 G
PUFA 22:5 n-3 (DPA)
0 G
✓0 G
SFA 17:0
0 G
✓0 G
SFA 24:0
0 G
✓0 G
TFA 16:1 t
0 G
✓0 G
MUFA 24:1 c
0 G
0 G
MUFA 18:1 c
0 G
✓3 G
PUFA 18:2 n-6 c,c
0 G
✓1.8 G
MUFA 22:1 c
0 G
✓0 G
MUFA 17:1
0 G
✓0 G
Fatty acids, total trans-monoenoic
0 G
✓0 G
MUFA 15:1
0 G
0 G
PUFA 18:3 n-3 c,c,c (ALA)
0 G
✓0.1 G
PUFA 20:3 n-3
0 G
✓0 G
PUFA 22:4
0 G
✓0 G
Vitamin B12
0 UG
✓0.1 UG
Sucrose
0 G
✓0.2 G
Glucose
0 G
0 G
Maltose
0 G
0 G
Water
0 G
✓66 G
Tocopherol, beta
0 MG
✓0 MG
Tocopherol, gamma
0 MG
✓4.1 MG
Tocotrienol, alpha
0 MG
✓0.1 MG
Tocotrienol, beta
0 MG
0 MG
Pantothenic acid
0 MG
✓0.4 MG
Zinc
0 MG
✓1.2 MG
Selenium, Se
0 UG
✓9.8 UG
Vitamin E
0 MG
✓0.5 MG
Vitamin K (Menaquinone-4)
0 UG
✓2.8 UG
Isoleucine
0 G
✓0.2 G
Leucine
0 G
✓0.5 G
Lysine
0 G
✓0.4 G
Cystine
0 G
✓0.1 G
Valine
0 G
✓0.3 G
Arginine
0 G
✓0.4 G
Histidine
0 G
✓0.2 G
Aspartic acid
0 G
✓0.6 G
Serine
0 G
✓0.2 G
SFA 4:0
0 G
✓0 G
SFA 6:0
0 G
✓0 G
SFA 10:0
0 G
✓0 G
SFA 16:0
0 G
✓1.7 G
SFA 18:0
0 G
✓0.8 G
SFA 20:0
0 G
✓0 G
PUFA 20:4
0 G
✓0 G
PUFA 18:4
0 G
0 G
MUFA 20:1
0 G
✓0.1 G
Monounsaturated Fat
0 G
✓3.2 G
Polyunsaturated Fat
0 G
✓2 G
SFA 15:0
0 G
✓0 G
TFA 18:1 t
0 G
✓0 G
TFA 22:1 t
0 G
0 G
TFA 18:2 t not further defined
0 G
✓0 G
PUFA 18:2 CLAs
0 G
✓0 G
PUFA 20:2 n-6 c,c
0 G
✓0 G
MUFA 16:1 c
0 G
✓0.1 G
PUFA 18:3 n-6 c,c,c
0 G
✓0 G
PUFA 20:3 n-6
0 G
✓0 G
PUFA 22:2
0 G
✓0 G
SFA 11:0
0 G
0 G
Nitrogen
0 G
✓1.2 G
Sugars, Total
0 G
✓0.5 G
Carbohydrate, by summation
0 G
✓15.4 G
Fatty acids, total trans-dienoic
0 G
✓0 G
MUFA 14:1 c
0 G
✓0 G
MUFA 17:1 c
0 G
✓0 G
MUFA 20:1 c
0 G
✓0.1 G
PUFA 18:2 c
0 G
✓1.8 G
PUFA 18:3 c
0 G
✓0.1 G
PUFA 20:3 c
0 G
✓0 G
PUFA 20:4c
0 G
✓0 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
✓8 G
Visual Comparison
Protein3.5 G vs 7.4 G
Kale Nutrition Facts: The Ultimate Superfood GuidePork Tamale Nutrition Facts: A Traditional Latino Favorite
Calories53 vs 174
Kale Nutrition Facts: The Ultimate Superfood GuidePork Tamale Nutrition Facts: A Traditional Latino Favorite
Total Fat0.9 vs 9
Kale Nutrition Facts: The Ultimate Superfood GuidePork Tamale Nutrition Facts: A Traditional Latino Favorite
Calcium133 vs 75
Kale Nutrition Facts: The Ultimate Superfood GuidePork Tamale Nutrition Facts: A Traditional Latino Favorite
Comparison Verdict
If your goal is weight management or increasing your intake of micronutrients, kale is the superior choice due to its low calorie density and nutrient-rich profile. However, if you are looking for a more substantial meal to support muscle recovery or sustained energy after a workout, the pork tamale is a better option because its higher protein and fat content provide more satiety and fuel.