Agave Syrup vs. Kale
Nutrition comparison of Agave Syrup and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
agave syrup
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in agave syrup and kale:
- Both kale and agave syrup are high in Vitamin C.
- Kale has more riboflavin and pantothenic acid.
- Kale has signficantly more iron than agave syrup.
- Kale is an excellent source of Vitamin A, Vitamin K, calcium, dietary fiber and potassium.
USDA sources for nutritional information: Agave Syrup (Sweetener, syrup, agave) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Agave syrup is high in calories and kale has 89% less calories than agave syrup - kale has 35 calories per 100 grams and agave syrup has 310 calories.
For macronutrient ratios, agave syrup is much lighter in protein, much heavier in carbs and much lighter in fat compared to kale per calorie. Agave syrup has a macronutrient ratio of 0:100:0 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Agave Syrup | Kale | |
|---|---|---|
| Protein | ~ | 28% |
| Carbohydrates | 100% | 41% |
| Fat | ~ | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Agave syrup is high in carbohydrates and kale has 94% less carbohydrates than agave syrup - kale has 4.4g of total carbs per 100 grams and agave syrup has 76.4g of carbohydrates.
dietary fiber
Kale is an excellent source of dietary fiber and it has 19 times more dietary fiber than agave syrup - kale has 4.1g of dietary fiber per 100 grams and agave syrup has 0.2g of dietary fiber.
sugar
Agave syrup is high in sugar and kale has 99% less sugar than agave syrup - kale has 0.99g of sugar per 100 grams and agave syrup has 68g of sugar.
Protein
protein
Kale has 31 times more protein than agave syrup - kale has 2.9g of protein per 100 grams and agave syrup has 0.09g of protein.
Fat
saturated fat
Both kale and agave syrup are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and agave syrup does not contain significant amounts.
Vitamins
Vitamin C
Both kale and agave syrup are high in Vitamin C. Kale has 449% more Vitamin C than agave syrup - kale has 93.4mg of Vitamin C per 100 grams and agave syrup has 17mg of Vitamin C.
Vitamin A
Kale is an excellent source of Vitamin A and it has 29 times more Vitamin A than agave syrup - kale has 241ug of Vitamin A per 100 grams and agave syrup has 8ug of Vitamin A.
Vitamin E
Kale and agave syrup contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and agave syrup has 0.98mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has 16 times more Vitamin K than agave syrup - kale has 389.6ug of Vitamin K per 100 grams and agave syrup has 22.5ug of Vitamin K.
The B Vitamins
Kale has more riboflavin and pantothenic acid. Both agave syrup and kale contain significant amounts of thiamin, niacin, Vitamin B6 and folate.
| Agave Syrup | Kale | |
|---|---|---|
| Thiamin | 0.122 MG | 0.113 MG |
| Riboflavin | 0.165 MG | 0.347 MG |
| Niacin | 0.689 MG | 1.18 MG |
| Pantothenic acid | ~ | 0.37 MG |
| Vitamin B6 | 0.234 MG | 0.147 MG |
| Folate | 30 UG | 62 UG |
Minerals
calcium
Kale is an excellent source of calcium and it has 253 times more calcium than agave syrup - kale has 254mg of calcium per 100 grams and agave syrup has 1mg of calcium.
iron
Kale has signficantly more iron than agave syrup - kale has 1.6mg of iron per 100 grams and agave syrup has 0.09mg of iron.
potassium
Kale is an excellent source of potassium and it has 86 times more potassium than agave syrup - kale has 348mg of potassium per 100 grams and agave syrup has 4mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Agave Syrup | Kale | |
|---|---|---|
| beta-carotene | 94 UG | 2873 UG |
| lutein + zeaxanthin | ~ | 6261 UG |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Agave Syrup (Sweetener, syrup, agave) and Kale (Kale, raw) .
Agave Syrup g
()
|
Daily Values (%) |
Kale g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does kale or agave syrup contain more calories in 100 grams?Agave syrup is high in calories and kale has 90% less calories than agave syrup - kale has 35 calories in 100g and agave syrup has 310 calories.
Does kale or agave syrup have more carbohydrates?
By weight, agave syrup is high in carbohydrates and kale has 90% fewer carbohydrates than agave syrup - kale has 4.4g of carbs for 100g and agave syrup has 76.4g of carbohydrates.
Does kale or agave syrup contain more calcium?
Kale is a rich source of calcium and it has 253 times more calcium than agave syrup - kale has 254mg of calcium in 100 grams and agave syrup has 1mg of calcium.
Does kale or agave syrup contain more potassium?
Kale is a rich source of potassium and it has 86 times more potassium than agave syrup - kale has 348mg of potassium in 100 grams and agave syrup has 4mg of potassium.