Kale vs Whole Milk: All Nutritional Differences

Where is more calories, protein, carbs - what is more healthy?

Kale - calories, kcal, weight, nutrition
Whole milk - calories, kcal, weight, nutrition

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

Whole milk vs Kale: Vitamins and Minerals Comparison

per 100gKaleWhole milk
Calories49 61
Carbohydrates8.75 g4.46 g
Fat0.93 g3.46 g
Protein4.28 g3.1 g
Calcium150 mg101 mg
Iron1.47 mg0.05 mg
Magnessium47 mg5 mg
Phosphorus92 mg0.3 mg
Potassium491 mg253 mg
Sodium38 mg3 mg
Zink0.56 mg0.3 mg
Vitaminium B1 (Thiamine)0.11 mg0.02 mg
Vitaminium B2 (riboflavin)0.13 mg0.105 mg
Vitaminium B3 (Niacin)1 mg0.043 mg
Vitaminium B60.271 mg0.034 mg
Vitaminium B9 (Folic acid)141 mg0.005 mg
Vitaminium C120 mg0.9 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%.


  • Calories49
  • Carbohydrates8.75 g
  • Fat0.93 g
  • Protein4.28 g
Kale calories per:
100g | ounce | handfull | cup | chopped

Calories source

  • 58% CARBS.
  • 28% PROTEIN
  • 14% FAT

Whole milk

  • Calories61
  • Carbohydrates4.46 g
  • Fat3.46 g
  • Protein3.1 g
Whole milk calories per:
100g | ounce | glass | cup | small glass | cup | half cup

Calories source

  • 29% CARBS
  • 20% PROTEIN
  • 51% FAT

Vitamins: whole milk vs kale

Minerals: kale vs whole milk

Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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