Apple Cider vs. Kale
Nutrition comparison of Apple Cider and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple cider
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple cider and kale:
- Kale has 61% less carbohydrates than apple cider.
- Kale has 8.7 times less sugar than apple cider.
- Kale has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Kale has signficantly more iron than apple cider.
- Kale is an excellent source of Vitamin A, Vitamin C, Vitamin K, calcium, dietary fiber and potassium.
USDA sources for nutritional information: Apple Cider (Apple cider) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kale and apple cider contain similar amounts of calories - kale has 35 calories per 100 grams and apple cider has 46 calories.
For macronutrient ratios, apple cider is much lighter in protein, much heavier in carbs and much lighter in fat compared to kale per calorie. Apple cider has a macronutrient ratio of 1:97:2 and for kale, 27:41:32 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple Cider | Kale | |
|---|---|---|
| Protein | 1% | 27% |
| Carbohydrates | 97% | 41% |
| Fat | 2% | 32% |
| Alcohol | ~ | ~ |
carbohydrates
Kale has 61% less carbohydrates than apple cider - kale has 4.4g of total carbs per 100 grams and apple cider has 11.3g of carbohydrates.
dietary fiber
Kale is an excellent source of dietary fiber and it has 19 times more dietary fiber than apple cider - kale has 4.1g of dietary fiber per 100 grams and apple cider has 0.2g of dietary fiber.
sugar
Kale has 8.7 times less sugar than apple cider - kale has 0.99g of sugar per 100 grams and apple cider has 9.6g of sugar.
Protein
protein
Kale has 28 times more protein than apple cider - kale has 2.9g of protein per 100 grams and apple cider has 0.1g of protein.
Fat
saturated fat
Both kale and apple cider are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and apple cider has 0.02g of saturated fat.
Vitamins
Vitamin C
Kale is an excellent source of Vitamin C and it has 102 times more Vitamin C than apple cider - kale has 93.4mg of Vitamin C per 100 grams and apple cider has 0.9mg of Vitamin C.
Vitamin A
Kale is an excellent source of Vitamin A and it has more Vitamin A than apple cider - kale has 241ug of Vitamin A per 100 grams and apple cider does not contain significant amounts.
Vitamin E
Kale and apple cider contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and apple cider has 0.01mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has more Vitamin K than apple cider - kale has 389.6ug of Vitamin K per 100 grams and apple cider does not contain significant amounts.
The B Vitamins
Kale has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Apple Cider | Kale | |
|---|---|---|
| Thiamin | 0.021 MG | 0.113 MG |
| Riboflavin | 0.017 MG | 0.347 MG |
| Niacin | 0.073 MG | 1.18 MG |
| Pantothenic acid | ~ | 0.37 MG |
| Vitamin B6 | 0.018 MG | 0.147 MG |
| Folate | ~ | 62 UG |
Minerals
calcium
Kale is an excellent source of calcium and it has 30 times more calcium than apple cider - kale has 254mg of calcium per 100 grams and apple cider has 8mg of calcium.
iron
Kale has signficantly more iron than apple cider - kale has 1.6mg of iron per 100 grams and apple cider has 0.12mg of iron.
potassium
Kale is an excellent source of potassium and it has 245% more potassium than apple cider - kale has 348mg of potassium per 100 grams and apple cider has 101mg 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,
| Apple Cider | Kale | |
|---|---|---|
| lutein + zeaxanthin | 16 UG | 6261 UG |
| beta-carotene | ~ | 2873 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than apple cider per 100 grams.
| Apple Cider | Kale | |
|---|---|---|
| alpha linoleic acid | 0.007 G | 0.378 G |
| Total | 0.007 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, kale has more linoleic acid than apple cider per 100 grams.
| Apple Cider | Kale | |
|---|---|---|
| linoleic acid | 0.033 G | 0.291 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.033 G | 0.294 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Apple Cider or Kale .
Note: The specific food items compared are: Apple Cider (Apple cider) and Kale (Kale, raw) .
Apple Cider 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 % |
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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 % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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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 apple cider contain more calories in 100 grams?Kale and apple cider contain similar amounts of calories - kale has 35 calories in 100g and apple cider has 46 calories.
Does kale or apple cider have more carbohydrates?
By weight, kale has 60% fewer carbohydrates than apple cider - kale has 4.4g of carbs for 100g and apple cider has 11.3g of carbohydrates.
Does kale or apple cider contain more calcium?
Kale is a rich source of calcium and it has 30 times more calcium than apple cider - kale has 254mg of calcium in 100 grams and apple cider has 8mg of calcium.
Does kale or apple cider contain more potassium?
Kale is a rich source of potassium and it has 250% more potassium than apple cider - kale has 348mg of potassium in 100 grams and apple cider has 101mg of potassium.