Almonds vs. Kale
Nutrition comparison of Almonds and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almonds
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almonds and kale:
- Both kale and almonds are high in calcium, dietary fiber and potassium.
- Almond has more riboflavin and niacin.
- Almond is an excellent source of Vitamin E, iron and protein.
- Kale has 3.8 times less carbohydrates than almond.
- Kale has signficantly less saturated fat than almond.
- Kale is an excellent source of Vitamin A, Vitamin C and Vitamin K.
USDA sources for nutritional information: Almonds (Nuts, almonds) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond is high in calories and kale has 94% less calories than almond - kale has 35 calories per 100 grams and almond has 579 calories.
For macronutrient ratios, almonds is lighter in protein, much lighter in carbs and much heavier in fat compared to kale per calorie. Almonds has a macronutrient ratio of 14:14:73 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almonds | Kale | |
|---|---|---|
| Protein | 14% | 28% |
| Carbohydrates | 14% | 41% |
| Fat | 73% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Kale has 3.8 times less carbohydrates than almond - kale has 4.4g of total carbs per 100 grams and almond has 21.6g of carbohydrates.
dietary fiber
Both kale and almonds are high in dietary fiber. Almond has 205% more dietary fiber than kale - kale has 4.1g of dietary fiber per 100 grams and almond has 12.5g of dietary fiber.
sugar
Kale and almonds contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and almond has 4.4g of sugar.
Protein
protein
Almond is an excellent source of protein and it has 624% more protein than kale - kale has 2.9g of protein per 100 grams and almond has 21.2g of protein.
Fat
saturated fat
Kale has signficantly less saturated fat than almond - kale has 0.18g of saturated fat per 100 grams and almond has 3.8g of saturated fat.
trans fat
Both almonds and kale are low in trans fat - almond has 0.02g of trans fat per 100 grams and kale does not contain significant amounts.
Vitamins
Vitamin C
Kale is an excellent source of Vitamin C and it has more Vitamin C than almond - kale has 93.4mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Kale is an excellent source of Vitamin A and it has more Vitamin A than almond - kale has 241ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 37 times more Vitamin E than kale - kale has 0.66mg of Vitamin E per 100 grams and almond has 25.6mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has more Vitamin K than almond - kale has 389.6ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more riboflavin and niacin. Both almonds and kale contain significant amounts of thiamin, pantothenic acid, Vitamin B6 and folate.
| Almonds | Kale | |
|---|---|---|
| Thiamin | 0.205 MG | 0.113 MG |
| Riboflavin | 1.138 MG | 0.347 MG |
| Niacin | 3.618 MG | 1.18 MG |
| Pantothenic acid | 0.471 MG | 0.37 MG |
| Vitamin B6 | 0.137 MG | 0.147 MG |
| Folate | 44 UG | 62 UG |
Minerals
calcium
Both kale and almonds are high in calcium. Almond has a little more calcium (6%) than kale by weight - kale has 254mg of calcium per 100 grams and almond has 269mg of calcium.
iron
Almond is an excellent source of iron and it has 132% more iron than kale - kale has 1.6mg of iron per 100 grams and almond has 3.7mg of iron.
potassium
Both kale and almonds are high in potassium. Almond has 111% more potassium than kale - kale has 348mg of potassium per 100 grams and almond has 733mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds,
| Almonds | Kale | |
|---|---|---|
| isorhamnetin | 2.64 mg | 23.6 mg |
| kaempferol | 0.39 mg | 46.8 mg |
| Quercetin | 0.36 mg | 22.58 mg |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than almond per 100 grams.
| Almonds | Kale | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.378 G |
| Total | 0.003 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than kale per 100 grams.
| Almonds | Kale | |
|---|---|---|
| other omega 6 | ~ | 0.003 G |
| linoleic acid | 12.324 G | 0.291 G |
| Total | 12.324 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.
Almonds 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 almonds contain more calories in 100 grams?Almond is high in calories and kale has 90% less calories than almond - kale has 35 calories in 100g and almond has 579 calories.
Does kale or almonds have more carbohydrates?
By weight, kale has 3.8 times fewer carbohydrates than almond - kale has 4.4g of carbs for 100g and almond has 21.6g of carbohydrates.
Does kale or almonds contain more calcium?
Both kale and almonds are high in calcium. Almond has a little more calcium ( 10%) than kale by weight - kale has 254mg of calcium in 100 grams and almond has 269mg of calcium.
Does kale or almonds contain more iron?
Almond is an abundant source of iron and it has 130% more iron than kale - kale has 1.6mg of iron in 100 grams and almond has 3.7mg of iron.
Does kale or almonds contain more potassium?
Both kale and almonds are high in potassium. Almond has 110% more potassium than kale - kale has 348mg of potassium in 100 grams and almond has 733mg of potassium.