Compare Kale Nutrition Facts: The Ultimate Superfood Guide vs Pupusas con Frijoles: Nutrition Facts & Health Benefits
Kale Nutrition Facts: The Ultimate Superfood Guide
Vegetables
VS
Pupusas con Frijoles: Nutrition Facts & Health Benefits
Legumes
Nutrient
Food A
Food B
Protein
3.5 G
✓5.6 G
Total Fat
0.9 G
✓9 G
Carbs
9.7 G
✓31.5 G
Calories
53 KCAL
✓229 KCAL
Total Sugars
0 G
0 G
Fiber
1.8 G
✓5.8 G
Calcium
✓133 MG
51 MG
Iron
✓1.6 MG
1.5 MG
Magnesium
35 MG
✓53.6 MG
Phosphorus
53 MG
✓144 MG
Potassium
✓447 MG
305 MG
Sodium
44 MG
✓305 MG
Copper, Cu
✓0.3 MG
0.1 MG
Manganese, Mn
✓1 MG
0.3 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
✓0.1 MG
Riboflavin
✓0.1 MG
0 MG
Niacin
✓1.1 MG
0.9 MG
Vitamin B6
✓0.3 MG
0.2 MG
Folate
✓28 UG
0 UG
Vitamin K
✓828 UG
7.4 UG
Cholesterol
0 MG
0 MG
Fatty acids, total trans
0 G
✓0.1 G
Saturated Fat
0 G
✓2.2 G
Ash
0 G
✓1.7 G
Starch
0 G
✓23.6 G
Fructose
0 G
✓0.2 G
Lactose
0 G
0 G
Galactose
0 G
0 G
Tocopherol, delta
0 MG
✓0.7 MG
Tocotrienol, gamma
0 MG
✓0.3 MG
Tocotrienol, delta
0 MG
✓0 MG
Tryptophan
0 G
✓0.1 G
Threonine
0 G
✓0.2 G
Methionine
0 G
✓0.1 G
Phenylalanine
0 G
✓0.3 G
Tyrosine
0 G
✓0.1 G
Alanine
0 G
✓0.3 G
Glutamic acid
0 G
✓1 G
Glycine
0 G
✓0.2 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
✓2.8 G
PUFA 18:2 n-6 c,c
0 G
✓2.5 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
✓0.3 G
PUFA 20:3 n-3
0 G
✓0 G
PUFA 22:4
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
Sucrose
0 G
✓0.8 G
Glucose
0 G
0 G
Maltose
0 G
✓0.3 G
Water
0 G
✓52.2 G
Zinc
0 MG
✓0.9 MG
Selenium, Se
0 UG
✓7 UG
Vitamin E
0 MG
✓0.4 MG
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
✓0.3 MG
Choline, total
0 MG
✓39.6 MG
Vitamin K (Menaquinone-4)
0 UG
✓0.8 UG
Betaine
0 MG
✓0.8 MG
Isoleucine
0 G
✓0.2 G
Leucine
0 G
✓0.5 G
Lysine
0 G
✓0.3 G
Cystine
0 G
✓0.1 G
Valine
0 G
✓0.3 G
Arginine
0 G
✓0.3 G
Histidine
0 G
✓0.2 G
Aspartic acid
0 G
✓0.6 G
Serine
0 G
✓0.3 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
✓1.4 G
SFA 18:0
0 G
✓0.6 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 G
Polyunsaturated Fat
0 G
✓2.9 G
SFA 15:0
0 G
✓0 G
PUFA 22:2
0 G
✓0 G
SFA 11:0
0 G
0 G
Nitrogen
0 G
✓0.9 G
Choline, free
0 MG
✓21.9 MG
Choline, from glycerophosphocholine
0 MG
✓1.4 MG
Choline, from phosphotidyl choline
0 MG
✓0.4 MG
Choline, from phosphocholine
0 MG
✓13.7 MG
Choline, from sphingomyelin
0 MG
✓2.3 MG
Sugars, Total
0 G
✓1.3 G
Carbohydrate, by summation
0 G
✓30.7 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
✓2.5 G
PUFA 18:3 c
0 G
✓0.3 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
✓8.1 G
Visual Comparison
Protein3.5 G vs 5.6 G
Kale Nutrition Facts: The Ultimate Superfood GuidePupusas con Frijoles: Nutrition Facts & Health Benefits
Calories53 vs 229
Kale Nutrition Facts: The Ultimate Superfood GuidePupusas con Frijoles: Nutrition Facts & Health Benefits
Total Fat0.9 vs 9
Kale Nutrition Facts: The Ultimate Superfood GuidePupusas con Frijoles: Nutrition Facts & Health Benefits
Calcium133 vs 51
Kale Nutrition Facts: The Ultimate Superfood GuidePupusas con Frijoles: Nutrition Facts & Health Benefits
Comparison Verdict
If your goal is weight management or maximizing nutrient density per calorie, kale is the superior choice because it offers significant vitamins and fiber with very few calories. However, if you are looking for a more substantial, energy-dense meal to fuel an active day or support muscle recovery, the pupusas con frijoles provide a better balance of protein and healthy carbohydrates to keep you satiated for longer.