Almond Butter vs. Kale
Nutrition comparison of Almond Butter and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almond butter
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almond butter and kale:
- Both kale and almond butter are high in calcium, dietary fiber and potassium.
- Almond butter is an excellent source of Vitamin E, iron and protein.
- Kale has 3.2 times less carbohydrates than almond butter.
- Kale has 5.3 times less sugar than almond butter.
- Kale has more thiamin, however, almond butter contains more riboflavin and niacin.
- Kale is an excellent source of Vitamin A, Vitamin C and Vitamin K.
USDA sources for nutritional information: Almond Butter (Nuts, almond butter, plain, with salt added) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond butter is high in calories and kale has 94% less calories than almond butter - kale has 35 calories per 100 grams and almond butter has 614 calories.
For macronutrient ratios, almond butter is lighter in protein, much lighter in carbs and much heavier in fat compared to kale per calorie. Almond butter has a macronutrient ratio of 13:11:76 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almond Butter | Kale | |
|---|---|---|
| Protein | 13% | 28% |
| Carbohydrates | 11% | 41% |
| Fat | 76% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Kale has 3.2 times less carbohydrates than almond butter - kale has 4.4g of total carbs per 100 grams and almond butter has 18.8g of carbohydrates.
dietary fiber
Both kale and almond butter are high in dietary fiber. Almond butter has 151% more dietary fiber than kale - kale has 4.1g of dietary fiber per 100 grams and almond butter has 10.3g of dietary fiber.
sugar
Kale has 5.3 times less sugar than almond butter - kale has 0.99g of sugar per 100 grams and almond butter has 6.3g of sugar.
Protein
protein
Almond butter is an excellent source of protein and it has 618% more protein than kale - kale has 2.9g of protein per 100 grams and almond butter has 21g of protein.
Fat
saturated fat
Almond butter is high in saturated fat and kale has 97% less saturated fat than almond butter - kale has 0.18g of saturated fat per 100 grams and almond butter has 6.6g of saturated fat.
Vitamins
Vitamin C
Kale is an excellent source of Vitamin C and it has more Vitamin C than almond butter - kale has 93.4mg of Vitamin C per 100 grams and almond butter does not contain significant amounts.
Vitamin A
Kale is an excellent source of Vitamin A and it has more Vitamin A than almond butter - kale has 241ug of Vitamin A per 100 grams and almond butter does not contain significant amounts.
Vitamin E
Almond butter is an excellent source of Vitamin E and it has 35 times more Vitamin E than kale - kale has 0.66mg of Vitamin E per 100 grams and almond butter has 24.2mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has more Vitamin K than almond butter - kale has 389.6ug of Vitamin K per 100 grams and almond butter does not contain significant amounts.
The B Vitamins
Kale has more thiamin, however, almond butter contains more riboflavin and niacin. Both almond butter and kale contain significant amounts of pantothenic acid, Vitamin B6 and folate.
| Almond Butter | Kale | |
|---|---|---|
| Thiamin | 0.041 MG | 0.113 MG |
| Riboflavin | 0.939 MG | 0.347 MG |
| Niacin | 3.155 MG | 1.18 MG |
| Pantothenic acid | 0.318 MG | 0.37 MG |
| Vitamin B6 | 0.103 MG | 0.147 MG |
| Folate | 53 UG | 62 UG |
Minerals
calcium
Both kale and almond butter are high in calcium. Almond butter has 37% more calcium than kale - kale has 254mg of calcium per 100 grams and almond butter has 347mg of calcium.
iron
Almond butter is an excellent source of iron and it has 118% more iron than kale - kale has 1.6mg of iron per 100 grams and almond butter has 3.5mg of iron.
potassium
Both kale and almond butter are high in potassium. Almond butter has 115% more potassium than kale - kale has 348mg of potassium per 100 grams and almond butter has 748mg 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,
| Almond Butter | Kale | |
|---|---|---|
| beta-carotene | 1 UG | 2873 UG |
| lutein + zeaxanthin | 1 UG | 6261 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than almond butter per 100 grams.
| Almond Butter | Kale | |
|---|---|---|
| alpha linoleic acid | 0.007 G | 0.378 G |
| Total | 0.007 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, almond butter has more linoleic acid than kale per 100 grams.
| Almond Butter | Kale | |
|---|---|---|
| other omega 6 | ~ | 0.003 G |
| linoleic acid | 13.605 G | 0.291 G |
| Total | 13.605 G | 0.294 G |
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: Almond Butter (Nuts, almond butter, plain, with salt added) and Kale (Kale, raw) .
Almond Butter 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 almond butter contain more calories in 100 grams?Almond butter is high in calories and kale has 90% less calories than almond butter - kale has 35 calories in 100g and almond butter has 614 calories.
Does kale or almond butter have more carbohydrates?
By weight, kale has 3.2 times fewer carbohydrates than almond butter - kale has 4.4g of carbs for 100g and almond butter has 18.8g of carbohydrates.
Does kale or almond butter contain more calcium?
Both kale and almond butter are high in calcium. Almond butter has 40% more calcium than kale - kale has 254mg of calcium in 100 grams and almond butter has 347mg of calcium.
Does kale or almond butter contain more iron?
Almond butter is an abundant source of iron and it has 120% more iron than kale - kale has 1.6mg of iron in 100 grams and almond butter has 3.5mg of iron.
Does kale or almond butter contain more potassium?
Both kale and almond butter are high in potassium. Almond butter has 120% more potassium than kale - kale has 348mg of potassium in 100 grams and almond butter has 748mg of potassium.