Greek Yogurt vs. Kale

Nutrition comparison of Greek Yogurt and Kale

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of greek yogurt versus kale (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in greek yogurt and kale:

  • Both kale and greek yogurt are high in calcium.
  • Greek yogurt is a great source of protein.
  • Kale has 5.9 times less saturated fat than greek yogurt.
  • Kale has 52% less calories than greek yogurt.
  • Kale has more thiamin, niacin, Vitamin B6 and folate, however, greek yogurt contains more Vitamin B12.
  • Kale has signficantly more iron than greek yogurt.
  • Kale is an excellent source of Vitamin A, Vitamin C, Vitamin K, dietary fiber and potassium.
Detailed nutritional comparison of greek yogurt and kale is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.

Image of Greek Yogurt src
Image of Kale src

Calories and Carbs

calories

Kale has 52% less calories than greek yogurt - kale has 35 calories per 100 grams and greek yogurt has 73 calories.

For macronutrient ratios, greek yogurt is much heavier in protein, lighter in carbs and lighter in fat compared to kale per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for kale, 27:41:32 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Greek Yogurt Kale
Protein 55% 27%
Carbohydrates 22% 41%
Fat 24% 32%
Alcohol ~ ~

carbohydrates

Both kale and greek yogurt are low in carbohydrates - kale has 4.4g of total carbs per 100 grams and greek yogurt has 3.9g of carbohydrates.

The carbs in kale are made of 81% dietary fiber and 19% sugar, whereas the carbs in greek yogurt comprise of 100% sugar.

dietary fiber

Kale is an excellent source of dietary fiber and it has more dietary fiber than greek yogurt - kale has 4.1g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.

sugar

Kale and greek yogurt contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and greek yogurt has 3.6g of sugar.

Protein

protein

Greek yogurt is a great source of protein and it has 241% more protein than kale - kale has 2.9g of protein per 100 grams and greek yogurt has 10g of protein.

Fat

saturated fat

Kale has 5.9 times less saturated fat than greek yogurt - kale has 0.18g of saturated fat per 100 grams and greek yogurt has 1.2g of saturated fat.

trans fat

Both greek yogurt and kale are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and kale does not contain significant amounts.

cholesterol

Kale has less cholesterol than greek yogurt - greek yogurt has 10mg 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 115 times more Vitamin C than greek yogurt - kale has 93.4mg of Vitamin C per 100 grams and greek yogurt has 0.8mg of Vitamin C.

Vitamin A

Kale is an excellent source of Vitamin A and it has 168% more Vitamin A than greek yogurt - kale has 241ug of Vitamin A per 100 grams and greek yogurt has 90ug of Vitamin A.

Vitamin E

Kale and greek yogurt contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and greek yogurt has 0.04mg of Vitamin E.

Vitamin K

Kale is an excellent source of Vitamin K and it has 1947 times more Vitamin K than greek yogurt - kale has 389.6ug of Vitamin K per 100 grams and greek yogurt has 0.2ug of Vitamin K.

The B Vitamins

Kale has more thiamin, niacin, Vitamin B6 and folate, however, greek yogurt contains more Vitamin B12. Both greek yogurt and kale contain significant amounts of riboflavin and pantothenic acid.

Greek Yogurt Kale
Thiamin 0.044 MG 0.113 MG
Riboflavin 0.233 MG 0.347 MG
Niacin 0.197 MG 1.18 MG
Pantothenic acid 0.47 MG 0.37 MG
Vitamin B6 0.055 MG 0.147 MG
Folate 12 UG 62 UG
Vitamin B12 0.52 UG ~

Minerals

calcium

Both kale and greek yogurt are high in calcium. Kale has 121% more calcium than greek yogurt - kale has 254mg of calcium per 100 grams and greek yogurt has 115mg of calcium.

iron

Kale has signficantly more iron than greek yogurt - kale has 1.6mg of iron per 100 grams and greek yogurt has 0.04mg of iron.

potassium

Kale is an excellent source of potassium and it has 147% more potassium than greek yogurt - kale has 348mg of potassium per 100 grams and greek yogurt has 141mg 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,

Greek Yogurt Kale
beta-carotene 6 UG 2873 UG
lutein + zeaxanthin 1 UG 6261 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than greek yogurt per 100 grams.

Greek Yogurt 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 greek yogurt per 100 grams.

Greek Yogurt Kale
other omega 6 0.002 G 0.003 G
linoleic acid 0.065 G 0.291 G
Total 0.067 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 Greek Yogurt or Kale .

Note: The specific food items compared are: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Kale (Kale, raw) .

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FAQ

Does kale or greek yogurt contain more calories in 100 grams?
Kale has 50% less calories than greek yogurt - kale has 35 calories in 100g and greek yogurt has 73 calories.

Is kale or greek yogurt better for protein?
Greek yogurt is a great source of protein and it has 240% more protein than kale - kale has 2.9g of protein per 100 grams and greek yogurt has 10g of protein.

Does kale or greek yogurt have more carbohydrates?
By weight, both kale and greek yogurt are low in carbohydrates - kale has 4.4g of carbs for 100g and greek yogurt has 3.9g of carbohydrates. the carbs in kale are made of 80% dietary fiber and 20% sugar, whereas the carbs in greek yogurt comprise of 100% sugar.

Does kale or greek yogurt contain more calcium?
Both kale and greek yogurt are high in calcium. Kale has 120% more calcium than greek yogurt - kale has 254mg of calcium in 100 grams and greek yogurt has 115mg of calcium.

Does kale or greek yogurt contain more potassium?
Kale is a rich source of potassium and it has 150% more potassium than greek yogurt - kale has 348mg of potassium in 100 grams and greek yogurt has 141mg of potassium.