Kale vs Tomato
Complete nutrition comparison per 100g serving
Which is Healthier?
Kale is generally healthier
Kale comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has more protein (2.2g vs 0.9g), more fiber (1.3g vs 1.2g), less sugar (0g vs 2.6g), making it the better choice for most health goals.
Quick Summary
Fewer Calories
Tomato
18 kcal
More Protein
Kale
2.2g
More Fiber
Kale
1.3g
Less Sugar
Kale
0g
Visual Comparison
Caloriesper 100g
Kale
49
Tomato
18
Proteinper 100g
Kale
2.2g
Tomato
0.9g
Carbohydratesper 100g
Kale
9g
Tomato
4g
Fatper 100g
Kale
0.9g
Tomato
0.2g
Side-by-Side Nutrition Table
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Kale
Per 100g:49 calories
Per cup (150g):74 calories
Per serving (85g):42 calories
Tomato
Per 100g:18 calories
Per cup (150g):27 calories
Per serving (85g):15 calories
Diet Compatibility
Kale
Low-CarbLow-CalorieVeganVegetarianPaleoLow-Sodium
Tomato
Low-CarbLow-CalorieVeganVegetarianPaleoLow-Sodium
When to Choose Kale
- ✓Higher in protein (2.2g vs 0.9g)
- ✓More fiber (1.3g vs 1.2g)
- ✓Less sugar (0g vs 2.6g)
Common Uses
SaladsStir-friesRoasted sidesSoups
When to Choose Tomato
- ✓Lower in calories (18 vs 49)
- ✓Lower in carbs (4g vs 9g)
- ✓Lower sodium (5mg vs 28mg)
Common Uses
SaladsStir-friesRoasted sidesSoups