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  6. Peppers vs. Kale

Peppers vs. Kale — In-Depth Nutrition Comparison

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The main differences between Peppers and Kale

  • Peppers have more Vitamin C, and Vitamin B6, however, Kale have more Vitamin K, Vitamin A RAE, Manganese, and Calcium.
  • Daily need coverage for Vitamin K from Kale is 669% higher.
  • Kale has 28 times less Choline than Peppers. Peppers have 11.1mg of Choline, while Kale has 0.4mg.
  • Kale is lower in Sugar.

Food types used in this article are Peppers, hot chili, green, raw and Kale, cooked, boiled, drained, without salt.

Infographic

Peppers vs Kale infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Peppers
Peppers
7
:
3
Kale
Kale
Contains more Iron +33.3%
Contains more Magnesium +38.9%
Contains more Phosphorus +64.3%
Contains more Potassium +49.1%
Contains less Sodium -69.6%
Contains more Zinc +25%
Contains more Copper +11.5%
Contains more Calcium +300%
Contains more Manganese +75.5%
Contains more Selenium +80%
Peppers
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 45% 18% 20% 30% 1% 9% 58% 31% 3%
Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
Contains more Iron +33.3%
Contains more Magnesium +38.9%
Contains more Phosphorus +64.3%
Contains more Potassium +49.1%
Contains less Sodium -69.6%
Contains more Zinc +25%
Contains more Copper +11.5%
Contains more Calcium +300%
Contains more Manganese +75.5%
Contains more Selenium +80%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Peppers
Peppers
7
:
3
Kale
Kale
Contains more Vitamin C +491.5%
Contains more Vitamin B1 +69.8%
Contains more Vitamin B2 +28.6%
Contains more Vitamin B3 +90%
Contains more Vitamin B5 +24.5%
Contains more Vitamin B6 +101.4%
Contains more Folate +76.9%
Contains more Vitamin A +1055.3%
Contains more Vitamin E +23.2%
Contains more Vitamin K +5613.3%
Peppers
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 71% 14% 0% 809% 23% 21% 18% 4% 65% 18% 0% 36%
Kale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 818% 17% 0% 137% 14% 17% 10% 3% 32% 10% 0% 2043%
Contains more Vitamin C +491.5%
Contains more Vitamin B1 +69.8%
Contains more Vitamin B2 +28.6%
Contains more Vitamin B3 +90%
Contains more Vitamin B5 +24.5%
Contains more Vitamin B6 +101.4%
Contains more Folate +76.9%
Contains more Vitamin A +1055.3%
Contains more Vitamin E +23.2%
Contains more Vitamin K +5613.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Peppers
Peppers
2
:
3
Kale
Kale
Contains more Carbs +68%
Contains more Fats +100%
Contains more Other +45%
Equal in Protein - 1.9
Equal in Water - 91.2
Peppers
2% 9% 88%
Protein: 2 g
Fats: 0.2 g
Carbs: 9.46 g
Water: 87.74 g
Other: 0.6 g
Kale
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
Contains more Carbs +68%
Contains more Fats +100%
Contains more Other +45%
Equal in Protein - 1.9
Equal in Water - 91.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Peppers
Peppers
1
:
2
Kale
Kale
Contains less Saturated Fat -59.6%
Contains more Monounsaturated Fat +172.7%
Contains more Polyunsaturated fat +77.1%
Peppers
15% 8% 77%
Saturated Fat: 0.021 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.109 g
Kale
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 g
Contains less Saturated Fat -59.6%
Contains more Monounsaturated Fat +172.7%
Contains more Polyunsaturated fat +77.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Peppers Kale
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Peppers Kale Opinion
Net carbs 7.96g 3.63g Peppers
Protein 2g 1.9g Peppers
Fats 0.2g 0.4g Kale
Carbs 9.46g 5.63g Peppers
Calories 40kcal 28kcal Peppers
Sugar 5.1g 1.25g Kale
Fiber 1.5g 2g Kale
Calcium 18mg 72mg Kale
Iron 1.2mg 0.9mg Peppers
Magnesium 25mg 18mg Peppers
Phosphorus 46mg 28mg Peppers
Potassium 340mg 228mg Peppers
Sodium 7mg 23mg Peppers
Zinc 0.3mg 0.24mg Peppers
Copper 0.174mg 0.156mg Peppers
Manganese 0.237mg 0.416mg Kale
Selenium 0.5µg 0.9µg Kale
Vitamin A 1179IU 13621IU Kale
Vitamin A RAE 59µg 681µg Kale
Vitamin E 0.69mg 0.85mg Kale
Vitamin C 242.5mg 41mg Peppers
Vitamin B1 0.09mg 0.053mg Peppers
Vitamin B2 0.09mg 0.07mg Peppers
Vitamin B3 0.95mg 0.5mg Peppers
Vitamin B5 0.061mg 0.049mg Peppers
Vitamin B6 0.278mg 0.138mg Peppers
Folate 23µg 13µg Peppers
Vitamin K 14.3µg 817µg Kale
Tryptophan 0.026mg 0.023mg Peppers
Threonine 0.074mg 0.085mg Kale
Isoleucine 0.065mg 0.114mg Kale
Leucine 0.105mg 0.133mg Kale
Lysine 0.089mg 0.114mg Kale
Methionine 0.024mg 0.018mg Peppers
Phenylalanine 0.062mg 0.097mg Kale
Valine 0.084mg 0.104mg Kale
Histidine 0.041mg 0.04mg Peppers
Saturated Fat 0.021g 0.052g Peppers
Monounsaturated Fat 0.011g 0.03g Kale
Polyunsaturated fat 0.109g 0.193g Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peppers Kale
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
90%
Peppers
258%
Kale
Minerals Daily Need Coverage Score
22%
Peppers
22%
Kale

Comparison summary

Which food contains less Sodium?
Peppers
Peppers contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Peppers
Peppers is lower in Saturated Fat (difference - 0.031g)
Which food is richer in vitamins?
Peppers
Peppers is relatively richer in vitamins
Which food is lower in Sugar?
Kale
Kale is lower in Sugar (difference - 3.85g)
Which food is lower in glycemic index?
Kale
Kale is lower in glycemic index (difference - 10)
Which food is cheaper?
Kale
Kale is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Peppers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170497/nutrients
  2. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.