Butter, Unsalted vs. Kale
Nutrition comparison of Butter, Unsalted and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
butter, unsalted
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in butter, unsalted and kale:
- Both kale and butter, unsalted are high in Vitamin A.
- Kale has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, butter, unsalted contains more Vitamin B12.
- Kale has signficantly more iron than butter, unsalted.
- Kale is an excellent source of Vitamin C, Vitamin K, calcium, dietary fiber and potassium.
USDA sources for nutritional information: Butter, Unsalted (Butter, without salt) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Butter, unsalted is high in calories and kale has 95% less calories than butter, unsalted - kale has 35 calories per 100 grams and butter, unsalted has 717 calories.
For macronutrient ratios, butter, unsalted is much lighter in protein, much lighter in carbs and much heavier in fat compared to kale per calorie. Butter, unsalted has a macronutrient ratio of 1:0:100 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Butter, Unsalted | Kale | |
|---|---|---|
| Protein | 1% | 28% |
| Carbohydrates | ~ | 41% |
| Fat | 100% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Both kale and butter, unsalted are low in carbohydrates - kale has 4.4g of total carbs per 100 grams and butter, unsalted has 0.06g of carbohydrates.
The carbs in kale are made of 81% dietary fiber and 19% sugar, whereas the carbs in butter, unsalted comprise of 100% sugar.
dietary fiber
Kale is an excellent source of dietary fiber and it has more dietary fiber than butter, unsalted - kale has 4.1g of dietary fiber per 100 grams and butter, unsalted does not contain significant amounts.
sugar
Kale and butter, unsalted contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and butter, unsalted has 0.06g of sugar.
Protein
protein
Kale has 244% more protein than butter, unsalted - kale has 2.9g of protein per 100 grams and butter, unsalted has 0.85g of protein.
Fat
saturated fat
Butter, unsalted is high in saturated fat and kale has 100% less saturated fat than butter, unsalted - kale has 0.18g of saturated fat per 100 grams and butter, unsalted has 50.5g of saturated fat.
cholesterol
Butter, unsalted is high in cholesterol and kale has less cholesterol than butter, unsalted - butter, unsalted has 215mg of cholesterol 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 butter, unsalted - kale has 93.4mg of Vitamin C per 100 grams and butter, unsalted does not contain significant amounts.
Vitamin A
Both kale and butter, unsalted are high in Vitamin A. Butter, unsalted has 184% more Vitamin A than kale - kale has 241ug of Vitamin A per 100 grams and butter, unsalted has 684ug of Vitamin A.
Vitamin E
Butter, unsalted has 252% more Vitamin E than kale - kale has 0.66mg of Vitamin E per 100 grams and butter, unsalted has 2.3mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has 54 times more Vitamin K than butter, unsalted - kale has 389.6ug of Vitamin K per 100 grams and butter, unsalted has 7ug of Vitamin K.
The B Vitamins
Kale has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, butter, unsalted contains more Vitamin B12.
| Butter, Unsalted | Kale | |
|---|---|---|
| Thiamin | 0.005 MG | 0.113 MG |
| Riboflavin | 0.034 MG | 0.347 MG |
| Niacin | 0.042 MG | 1.18 MG |
| Pantothenic acid | 0.11 MG | 0.37 MG |
| Vitamin B6 | 0.003 MG | 0.147 MG |
| Folate | 3 UG | 62 UG |
| Vitamin B12 | 0.17 UG | ~ |
Minerals
calcium
Kale is an excellent source of calcium and it has 958% more calcium than butter, unsalted - kale has 254mg of calcium per 100 grams and butter, unsalted has 24mg of calcium.
iron
Kale has signficantly more iron than butter, unsalted - kale has 1.6mg of iron per 100 grams and butter, unsalted has 0.02mg of iron.
potassium
Kale is an excellent source of potassium and it has 13 times more potassium than butter, unsalted - kale has 348mg of potassium per 100 grams and butter, unsalted has 24mg 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,
| Butter, Unsalted | Kale | |
|---|---|---|
| beta-carotene | 158 UG | 2873 UG |
| lutein + zeaxanthin | ~ | 6261 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, butter, unsalted has more alpha linoleic acid (ALA) than kale per 100 grams.
| Butter, Unsalted | Kale | |
|---|---|---|
| alpha linoleic acid | 1.18 G | 0.378 G |
| Total | 1.18 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, butter, unsalted has more linoleic acid than kale per 100 grams.
| Butter, Unsalted | Kale | |
|---|---|---|
| other omega 6 | ~ | 0.003 G |
| linoleic acid | 1.83 G | 0.291 G |
| Total | 1.83 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: Butter, Unsalted (Butter, without salt) and Kale (Kale, raw) .
Butter, Unsalted 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 butter, unsalted contain more calories in 100 grams?Butter, unsalted is high in calories and kale has 100% less calories than butter, unsalted - kale has 35 calories in 100g and butter, unsalted has 717 calories.
Does kale or butter, unsalted have more carbohydrates?
By weight, both kale and butter, unsalted are low in carbohydrates - kale has 4.4g of carbs for 100g and butter, unsalted has 0.06g of carbohydrates. the carbs in kale are made of 80% dietary fiber and 20% sugar, whereas the carbs in butter, unsalted comprise of 100% sugar.
Does kale or butter, unsalted contain more calcium?
Kale is a rich source of calcium and it has 960% more calcium than butter, unsalted - kale has 254mg of calcium in 100 grams and butter, unsalted has 24mg of calcium.
Does kale or butter, unsalted contain more potassium?
Kale is a rich source of potassium and it has 13 times more potassium than butter, unsalted - kale has 348mg of potassium in 100 grams and butter, unsalted has 24mg of potassium.