Brown Rice vs. Kale
Nutrition comparison of Cooked Brown Rice and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
brown rice
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown rice and kale:
- Kale has more riboflavin and folate, however, brown rice contains more niacin.
- Kale has signficantly less carbohydrates than brown rice.
- Kale is an excellent source of Vitamin A, Vitamin C, Vitamin K, calcium, dietary fiber and potassium.
USDA sources for nutritional information: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Brown rice is high in calories and kale has 72% less calories than brown rice - kale has 35 calories per 100 grams and brown rice has 123 calories.
For macronutrient ratios, brown rice is lighter in protein, much heavier in carbs and much lighter in fat compared to kale per calorie. Brown rice has a macronutrient ratio of 9:84:7 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brown Rice | Kale | |
|---|---|---|
| Protein | 9% | 28% |
| Carbohydrates | 84% | 41% |
| Fat | 7% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Kale has signficantly less carbohydrates than brown rice - kale has 4.4g of total carbs per 100 grams and brown rice has 25.6g of carbohydrates.
dietary fiber
Kale is an excellent source of dietary fiber and it has 156% more dietary fiber than brown rice - kale has 4.1g of dietary fiber per 100 grams and brown rice has 1.6g of dietary fiber.
sugar
Kale and brown rice contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and brown rice has 0.24g of sugar.
Protein
protein
Kale and brown rice contain similar amounts of protein - kale has 2.9g of protein per 100 grams and brown rice has 2.7g of protein.
Fat
saturated fat
Both kale and brown rice are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and brown rice has 0.26g of saturated fat.
Vitamins
Vitamin C
Kale is an excellent source of Vitamin C and it has more Vitamin C than brown rice - kale has 93.4mg of Vitamin C per 100 grams and brown rice does not contain significant amounts.
Vitamin A
Kale is an excellent source of Vitamin A and it has more Vitamin A than brown rice - kale has 241ug of Vitamin A per 100 grams and brown rice does not contain significant amounts.
Vitamin E
Kale and brown rice contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and brown rice has 0.17mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has 1947 times more Vitamin K than brown rice - kale has 389.6ug of Vitamin K per 100 grams and brown rice has 0.2ug of Vitamin K.
The B Vitamins
Kale has more riboflavin and folate, however, brown rice contains more niacin. Both brown rice and kale contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Brown Rice | Kale | |
|---|---|---|
| Thiamin | 0.178 MG | 0.113 MG |
| Riboflavin | 0.069 MG | 0.347 MG |
| Niacin | 2.561 MG | 1.18 MG |
| Pantothenic acid | 0.38 MG | 0.37 MG |
| Vitamin B6 | 0.123 MG | 0.147 MG |
| Folate | 9 UG | 62 UG |
Minerals
calcium
Kale is an excellent source of calcium and it has 83 times more calcium than brown rice - kale has 254mg of calcium per 100 grams and brown rice has 3mg of calcium.
iron
Kale has 186% more iron than brown rice - kale has 1.6mg of iron per 100 grams and brown rice has 0.56mg of iron.
potassium
Kale is an excellent source of potassium and it has 305% more potassium than brown rice - kale has 348mg of potassium per 100 grams and brown rice has 86mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than brown rice per 100 grams.
| Brown Rice | Kale | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.378 G |
| Total | 0.011 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, both brown rice and kale contain significant amounts of linoleic acid.
| Brown Rice | Kale | |
|---|---|---|
| other omega 6 | ~ | 0.003 G |
| linoleic acid | 0.355 G | 0.291 G |
| Total | 0.355 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: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Kale (Kale, raw) .
Cooked Brown Rice 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 brown rice contain more calories in 100 grams?Brown rice is high in calories and kale has 70% less calories than brown rice - kale has 35 calories in 100g and brown rice has 123 calories.
Does kale or brown rice have more carbohydrates?
By weight, kale has signficantly fewer carbohydrates than brown rice - kale has 4.4g of carbs for 100g and brown rice has 25.6g of carbohydrates.
Does kale or brown rice contain more calcium?
Kale is a rich source of calcium and it has 83 times more calcium than brown rice - kale has 254mg of calcium in 100 grams and brown rice has 3mg of calcium.
Does kale or brown rice contain more potassium?
Kale is a rich source of potassium and it has 310% more potassium than brown rice - kale has 348mg of potassium in 100 grams and brown rice has 86mg of potassium.