Chicory greens, raw vs Kale, raw
Original comparison by NutriVerdict
Bottom line: Chicory greens, raw is the more nutrient-dense of the two, scoring 100 of 100 to 99 for Kale, raw.
Chicory greens score 100 of 100 for nutrient density versus kale's 99, a narrow lead. Chicory is lower in calories (23 vs 35 per 100 g) and lower in fat (0.3 g vs 1.49 g), while kale has notably more protein (2.92 g vs 1.7 g). Sodium is close, 45 mg for chicory against 53 mg for kale.
Choose chicory greens for a lighter option with fewer calories and less fat. Choose kale when protein per serving matters more, since it delivers close to 3 g per 100 g against chicory's 1.7 g. The one-point score gap is small enough that either can anchor a salad or side dish.
Head to head, per 100 g
| Metric | Chicory greens, raw | Kale, raw |
|---|---|---|
| Nutrient Density Score | 100 | 99 |
| Calories | 23 kcal | 35 kcal |
| Protein | 1.7 g | 2.9 g |
| Carbohydrate | 4.7 g | 4.4 g |
| Dietary fiber | 4 g | 4.1 g |
| Sugars | 0.7 g | 1 g |
| Total fat | 0.3 g | 1.5 g |
| Saturated fat | 0.1 g | 0.2 g |
| Sodium | 45 mg | 53 mg |
| Potassium | 420 mg | 348 mg |
| Calcium | 100 mg | 254 mg |
| Iron | 0.9 mg | 1.6 mg |
| Magnesium | 30 mg | 33 mg |
| Vitamin C | 24 mg | 93 mg |
| Vitamin A | 286 ug | 241 ug |
| Vitamin E | 2.3 mg | 0.7 mg |
| Cholesterol | 0 mg | 0 mg |
Source: USDA FoodData Central · Public domain
Frequently asked questions
Is Chicory greens, raw healthier than Kale, raw?
On our Nutrient Density Score, which measures beneficial nutrients per calorie, Chicory 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, Chicory greens, raw or Kale, raw?
Kale, raw has more protein, 2.9 g per 100 g to 1.7 g.
Which has fewer calories?
Chicory greens, raw is lower in calories, 23 kcal per 100 g to 35 kcal.
Which has more fiber?
Kale, raw has more dietary fiber, 4.1 g per 100 g to 4 g.