Kale vs Whole Milk: All Nutritional Differences
Where is more calories, protein, carbs - what is more healthy?
Less Calories in Kale
At first glance, you can see that in kale is less calories than in whole milk.
Kale has 49 kcal per 100g and whole milk 61 kcal per 100g so it is pretty easy to calculate that the difference is about 24%.
In kale and in whole milk most calories came from carbs.
See tables below to compare kale with whole milk in details.
Kale And Whole milk Nutrition Difference
- Calories:
whole milk - 24% more than kale - Carbohydrates:
kale - 96% more than whole milk - Fat:
whole milk - 272% more than kale - Protein:
kale - 38% more than whole milk
Whole milk vs Kale: Vitamins and Minerals Comparison
| per 100g | Kale | Whole milk |
|---|---|---|
| Calories | 49 | 61 |
| Carbohydrates | 8.75 g | 4.46 g |
| Fat | 0.93 g | 3.46 g |
| Protein | 4.28 g | 3.1 g |
| Calcium | 150 mg | 101 mg |
| Iron | 1.47 mg | 0.05 mg |
| Magnessium | 47 mg | 5 mg |
| Phosphorus | 92 mg | 0.3 mg |
| Potassium | 491 mg | 253 mg |
| Sodium | 38 mg | 3 mg |
| Zink | 0.56 mg | 0.3 mg |
| Vitaminium B1 (Thiamine) | 0.11 mg | 0.02 mg |
| Vitaminium B2 (riboflavin) | 0.13 mg | 0.105 mg |
| Vitaminium B3 (Niacin) | 1 mg | 0.043 mg |
| Vitaminium B6 | 0.271 mg | 0.034 mg |
| Vitaminium B9 (Folic acid) | 141 mg | 0.005 mg |
| Vitaminium C | 120 mg | 0.9 mg |
More protein in kale
It is aslo easy to see see that in kale is more protein than in whole milk.
There is 3.1g per 100g of whole milk and 4.28g per 100g of kale so using simple math we can see that difference is about 38%.
More carbohydrates in kale
In kale is more carbohydrates than in whole milk.
There is 4.46g/100g of carbohydrates in whole milk and 8.75g/100g in kale so let me do the math for you again - difference is about 96%.
Less fat in kale
In kale is less fats than in whole milk.
The tables above show us that there is 3.46g/100g of fats in whole milk and 0.93g/100g in kale. In this case difference is about 272%.
Kale
49kcal- Calories49
- Carbohydrates8.75 g
- Fat0.93 g
- Protein4.28 g
100g | ounce | handfull | cup | chopped
Calories source
- 58% CARBS.
- 28% PROTEIN
- 14% FAT
Whole milk
61kcal- Calories61
- Carbohydrates4.46 g
- Fat3.46 g
- Protein3.1 g
100g | ounce | glass | cup | small glass | cup | half cup
Calories source
- 29% CARBS
- 20% PROTEIN
- 51% FAT
Vitamins: whole milk vs kale
- Vitaminium B1 (Thiamine):
kale - 450% more than whole milk - Vitaminium B2 (riboflavin):
kale - 24% more than whole milk - Vitaminium B3 (Niacin):
kale - 2226% more than whole milk - Vitaminium B6:
kale - 697% more than whole milk - Vitaminium B9 (Folic acid):
kale - 2819900% more than whole milk - Vitaminium C:
kale - 13233% more than whole milk
Minerals: kale vs whole milk
- Calcium:
kale - 49% more than whole milk - Iron:
kale - 2840% more than whole milk - Magnessium:
kale - 840% more than whole milk - Phosphorus:
kale - 30567% more than whole milk - Potassium:
kale - 94% more than whole milk - Sodium:
kale - 1167% more than whole milk - Zink:
kale - 87% more than whole milk
Compares of kale
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- Kale vs Bitter Melon
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- see all compares of kale
Compares of whole milk
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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