Compare Kale Nutrition Facts: The Ultimate Superfood Guide vs Walnuts: Nutrition Facts and Health Benefits Explained
Kale Nutrition Facts: The Ultimate Superfood Guide
Vegetables
VS
Walnuts: Nutrition Facts and Health Benefits Explained
Nuts & Seeds
Nutrient
Food A
Food B
Protein
3.5 G
✓15.6 G
Total Fat
0.9 G
✓65.6 G
Carbs
9.7 G
✓12.5 G
Calories
53 KCAL
✓656 KCAL
Total Sugars
0 G
✓3.1 G
Fiber
1.8 G
✓6.2 G
Calcium
✓133 MG
94 MG
Iron
1.6 MG
✓2.8 MG
Magnesium
✓35 MG
0 MG
Phosphorus
✓53 MG
0 MG
Potassium
✓447 MG
438 MG
Sodium
✓44 MG
0 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 MG
Niacin
✓1.1 MG
0 MG
Vitamin B6
✓0.3 MG
0 MG
Folate
✓28 UG
0 UG
Vitamin K
✓828 UG
0 UG
Cholesterol
0 MG
0 MG
Fatty acids, total trans
0 G
0 G
Saturated Fat
0 G
✓6.3 G
Vitamin D (D2 + D3), International Units
0 IU
0 IU
Monounsaturated Fat
0 G
✓9.4 G
Polyunsaturated Fat
0 G
✓46.9 G
Visual Comparison
Protein3.5 G vs 15.6 G
Kale Nutrition Facts: The Ultimate Superfood GuideWalnuts: Nutrition Facts and Health Benefits Explained
Calories53 vs 656
Kale Nutrition Facts: The Ultimate Superfood GuideWalnuts: Nutrition Facts and Health Benefits Explained
Total Fat0.9 vs 65.6
Kale Nutrition Facts: The Ultimate Superfood GuideWalnuts: Nutrition Facts and Health Benefits Explained
Calcium133 vs 94
Kale Nutrition Facts: The Ultimate Superfood GuideWalnuts: Nutrition Facts and Health Benefits Explained
Comparison Verdict
If your goal is weight management or increasing your intake of micronutrients like vitamins A, C, and K, kale is the superior choice because it is incredibly low in calories and nutrient-dense. However, if you are looking to support heart health or need a calorie-dense snack to fuel muscle growth and satiety, walnuts are the better option due to their high healthy fat and protein content.