Beet greens, raw vs Kale, raw
Original comparison by NutriVerdict
Bottom line: Beet greens, raw is the more nutrient-dense of the two, scoring 100 of 100 to 99 for Kale, raw.
Beet greens score 100 of 100 for nutrient density, just ahead of kale's 99. Kale carries more calories per 100 g (35 vs 22) and more than ten times the fat (1.49 g vs 0.13 g), while beet greens carry far more sodium (226 mg vs 53 mg). Kale has a slight edge in fiber (4.1 g vs 3.7 g) and protein (2.92 g vs 2.2 g).
Choose beet greens when you want a lower-calorie, lower-fat leafy green and can manage the higher sodium. Choose kale when a bit more protein and fiber matter and the extra calories and fat aren't a concern. Both scores sit at the top of the vegetable category, so the practical difference between them is small.
Head to head, per 100 g
| Metric | Beet greens, raw | Kale, raw |
|---|---|---|
| Nutrient Density Score | 100 | 99 |
| Calories | 22 kcal | 35 kcal |
| Protein | 2.2 g | 2.9 g |
| Carbohydrate | 4.3 g | 4.4 g |
| Dietary fiber | 3.7 g | 4.1 g |
| Sugars | 0.5 g | 1 g |
| Total fat | 0.1 g | 1.5 g |
| Saturated fat | 0 g | 0.2 g |
| Sodium | 226 mg | 53 mg |
| Potassium | 762 mg | 348 mg |
| Calcium | 117 mg | 254 mg |
| Iron | 2.6 mg | 1.6 mg |
| Magnesium | 70 mg | 33 mg |
| Vitamin C | 30 mg | 93 mg |
| Vitamin A | 316 ug | 241 ug |
| Vitamin E | 1.5 mg | 0.7 mg |
| Cholesterol | 0 mg | 0 mg |
Source: USDA FoodData Central · Public domain
Frequently asked questions
Is Beet greens, raw healthier than Kale, raw?
On our Nutrient Density Score, which measures beneficial nutrients per calorie, Beet greens, raw scores higher, 100 of 100 to 99. Both can fit a balanced diet; the score reflects nutrients per calorie, not a whole-diet judgement.
Which has more protein, Beet greens, raw or Kale, raw?
Kale, raw has more protein, 2.9 g per 100 g to 2.2 g.
Which has fewer calories?
Beet greens, raw is lower in calories, 22 kcal per 100 g to 35 kcal.
Which has more fiber?
Kale, raw has more dietary fiber, 4.1 g per 100 g to 3.7 g.