Caramel vs. Kale
Nutrition comparison of Caramel and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
caramel
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in caramel and kale:
- Both kale and caramel are high in calcium.
- Kale has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, caramel contains more Vitamin B12.
- Kale has signficantly more iron than caramel.
- Kale is an excellent source of Vitamin A, Vitamin C, Vitamin K, dietary fiber and potassium.
USDA sources for nutritional information: Caramel (Toppings, butterscotch or caramel) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Caramel is high in calories and kale has 84% less calories than caramel - kale has 35 calories per 100 grams and caramel has 216 calories.
For macronutrient ratios, caramel is much lighter in protein, much heavier in carbs and much lighter in fat compared to kale per calorie. Caramel has a macronutrient ratio of 2:98:0 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Caramel | Kale | |
|---|---|---|
| Protein | 2% | 28% |
| Carbohydrates | 98% | 41% |
| Fat | ~ | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Caramel is high in carbohydrates and kale has 92% less carbohydrates than caramel - kale has 4.4g of total carbs per 100 grams and caramel has 57g of carbohydrates.
The carbs in kale are made of 81% dietary fiber and 19% sugar, whereas the carbs in caramel comprise of 100% sugar.
dietary fiber
Kale is an excellent source of dietary fiber and it has more dietary fiber than caramel - kale has 4.1g of dietary fiber per 100 grams and caramel does not contain significant amounts.
sugar
Caramel is high in sugar and kale has 98% less sugar than caramel - kale has 0.99g of sugar per 100 grams and caramel has 57g of sugar.
Protein
protein
Kale has 141% more protein than caramel - kale has 2.9g of protein per 100 grams and caramel has 1.2g of protein.
Fat
saturated fat
Both kale and caramel are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and caramel does not contain significant amounts.
Vitamins
Vitamin C
Kale is an excellent source of Vitamin C and it has 185 times more Vitamin C than caramel - kale has 93.4mg of Vitamin C per 100 grams and caramel has 0.5mg of Vitamin C.
Vitamin A
Kale is an excellent source of Vitamin A and it has 11 times more Vitamin A than caramel - kale has 241ug of Vitamin A per 100 grams and caramel has 19ug of Vitamin A.
Vitamin E
Kale and caramel contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and caramel has 0.05mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has more Vitamin K than caramel - kale has 389.6ug of Vitamin K per 100 grams and caramel does not contain significant amounts.
The B Vitamins
Kale has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, caramel contains more Vitamin B12.
| Caramel | Kale | |
|---|---|---|
| Thiamin | ~ | 0.113 MG |
| Riboflavin | ~ | 0.347 MG |
| Niacin | ~ | 1.18 MG |
| Pantothenic acid | ~ | 0.37 MG |
| Vitamin B6 | ~ | 0.147 MG |
| Folate | 2 UG | 62 UG |
| Vitamin B12 | 0.18 UG | ~ |
Minerals
calcium
Both kale and caramel are high in calcium. Kale has 418% more calcium than caramel - kale has 254mg of calcium per 100 grams and caramel has 49mg of calcium.
iron
Kale has signficantly more iron than caramel - kale has 1.6mg of iron per 100 grams and caramel does not contain significant amounts.
potassium
Kale is an excellent source of potassium and it has 427% more potassium than caramel - kale has 348mg of potassium per 100 grams and caramel has 66mg of potassium.
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.
Caramel 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 caramel contain more calories in 100 grams?Caramel is high in calories and kale has 80% less calories than caramel - kale has 35 calories in 100g and caramel has 216 calories.
Does kale or caramel have more carbohydrates?
By weight, caramel is high in carbohydrates and kale has 90% fewer carbohydrates than caramel - kale has 4.4g of carbs for 100g and caramel has 57g of carbohydrates. the carbs in kale are made of 80% dietary fiber and 20% sugar, whereas the carbs in caramel comprise of 100% sugar.
Does kale or caramel contain more calcium?
Both kale and caramel are high in calcium. Kale has 420% more calcium than caramel - kale has 254mg of calcium in 100 grams and caramel has 49mg of calcium.
Does kale or caramel contain more potassium?
Kale is a rich source of potassium and it has 430% more potassium than caramel - kale has 348mg of potassium in 100 grams and caramel has 66mg of potassium.