Grapes vs. Kale
Nutrition comparison of Grapes and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grapes
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grapes and kale:
- Kale has 3.1 times less carbohydrates than grape.
- Kale has more riboflavin, niacin, pantothenic acid and folate.
- Kale has signficantly less sugar than grape.
- Kale is an excellent source of Vitamin A, Vitamin C, Vitamin K, calcium, dietary fiber and potassium.
USDA sources for nutritional information: Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kale has 49% less calories than grape - kale has 35 calories per 100 grams and grape has 69 calories.
For macronutrient ratios, grapes is much lighter in protein, much heavier in carbs and much lighter in fat compared to kale per calorie. Grapes has a macronutrient ratio of 4:95:2 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grapes | Kale | |
|---|---|---|
| Protein | 4% | 28% |
| Carbohydrates | 95% | 41% |
| Fat | 2% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Kale has 3.1 times less carbohydrates than grape - kale has 4.4g of total carbs per 100 grams and grape has 18.1g of carbohydrates.
dietary fiber
Kale is an excellent source of dietary fiber and it has 356% more dietary fiber than grape - kale has 4.1g of dietary fiber per 100 grams and grape has 0.9g of dietary fiber.
sugar
Kale has signficantly less sugar than grape - kale has 0.99g of sugar per 100 grams and grape has 15.5g of sugar.
Protein
protein
Kale has 306% more protein than grape - kale has 2.9g of protein per 100 grams and grape has 0.72g of protein.
Fat
saturated fat
Both kale and grapes are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and grape has 0.05g of saturated fat.
Vitamins
Vitamin C
Kale is an excellent source of Vitamin C and it has 28 times more Vitamin C than grape - kale has 93.4mg of Vitamin C per 100 grams and grape has 3.2mg of Vitamin C.
Vitamin A
Kale is an excellent source of Vitamin A and it has 79 times more Vitamin A than grape - kale has 241ug of Vitamin A per 100 grams and grape has 3ug of Vitamin A.
Vitamin E
Kale and grapes contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and grape has 0.19mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has 25 times more Vitamin K than grape - kale has 389.6ug of Vitamin K per 100 grams and grape has 14.6ug of Vitamin K.
The B Vitamins
Kale has more riboflavin, niacin, pantothenic acid and folate. Both grapes and kale contain significant amounts of thiamin and Vitamin B6.
| Grapes | Kale | |
|---|---|---|
| Thiamin | 0.069 MG | 0.113 MG |
| Riboflavin | 0.07 MG | 0.347 MG |
| Niacin | 0.188 MG | 1.18 MG |
| Pantothenic acid | 0.05 MG | 0.37 MG |
| Vitamin B6 | 0.086 MG | 0.147 MG |
| Folate | 2 UG | 62 UG |
Minerals
calcium
Kale is an excellent source of calcium and it has 24 times more calcium than grape - kale has 254mg of calcium per 100 grams and grape has 10mg of calcium.
iron
Kale has 344% more iron than grape - kale has 1.6mg of iron per 100 grams and grape has 0.36mg of iron.
potassium
Kale is an excellent source of potassium and it has 82% more potassium than grape - kale has 348mg of potassium per 100 grams and grape has 191mg 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,
| Grapes | Kale | |
|---|---|---|
| beta-carotene | 39 UG | 2873 UG |
| alpha-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 72 UG | 6261 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than grape per 100 grams.
| Grapes | Kale | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.378 G |
| Total | 0.011 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, kale has more linoleic acid than grape per 100 grams.
| Grapes | Kale | |
|---|---|---|
| linoleic acid | 0.037 G | 0.291 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.037 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.
Grapes 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 grapes contain more calories in 100 grams?Kale has 50% less calories than grape - kale has 35 calories in 100g and grape has 69 calories.
Does kale or grapes have more carbohydrates?
By weight, kale has 3.1 times fewer carbohydrates than grape - kale has 4.4g of carbs for 100g and grape has 18.1g of carbohydrates.
Does kale or grapes contain more calcium?
Kale is a rich source of calcium and it has 24 times more calcium than grape - kale has 254mg of calcium in 100 grams and grape has 10mg of calcium.
Does kale or grapes contain more potassium?
Kale is a rich source of potassium and it has 80% more potassium than grape - kale has 348mg of potassium in 100 grams and grape has 191mg of potassium.