Green Tea vs. Kale
Nutrition comparison of Green Tea and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
green tea
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in green tea and kale:
- Green tea has 34 times less calories than kale.
- Kale has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Kale has signficantly more iron than green tea.
- Kale is an excellent source of Vitamin A, Vitamin C, Vitamin K, calcium, dietary fiber and potassium.
USDA sources for nutritional information: Green Tea (Beverages, tea, green, brewed, regular) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Green tea has 34 times less calories than kale - kale has 35 calories per 100 grams and green tea has 1 calories.
For macronutrient ratios, green tea is much heavier in protein, much lighter in carbs and much lighter in fat compared to kale per calorie. Green tea has a macronutrient ratio of 100:0:0 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Green Tea | Kale | |
|---|---|---|
| Protein | 100% | 28% |
| Carbohydrates | ~ | 41% |
| Fat | ~ | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Both kale and green tea are low in carbohydrates - kale has 4.4g of total carbs per 100 grams and green tea does not contain significant amounts.
dietary fiber
Kale is an excellent source of dietary fiber and it has more dietary fiber than green tea - kale has 4.1g of dietary fiber per 100 grams and green tea does not contain significant amounts.
sugar
Kale and green tea contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and green tea does not contain significant amounts.
Protein
protein
Kale has 12 times more protein than green tea - kale has 2.9g of protein per 100 grams and green tea has 0.22g of protein.
Fat
saturated fat
Both kale and green tea are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and green tea does not contain significant amounts.
Vitamins
Vitamin C
Kale is an excellent source of Vitamin C and it has more Vitamin C than green tea - kale has 93.4mg of Vitamin C per 100 grams and green tea does not contain significant amounts.
Vitamin A
Kale is an excellent source of Vitamin A and it has more Vitamin A than green tea - kale has 241ug of Vitamin A per 100 grams and green tea does not contain significant amounts.
Vitamin E
Kale has more Vitamin E than green tea - kale has 0.66mg of Vitamin E per 100 grams and green tea does not contain significant amounts.
Vitamin K
Kale is an excellent source of Vitamin K and it has more Vitamin K than green tea - kale has 389.6ug of Vitamin K per 100 grams and green tea does not contain significant amounts.
The B Vitamins
Kale has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Green Tea | Kale | |
|---|---|---|
| Thiamin | 0.007 MG | 0.113 MG |
| Riboflavin | 0.058 MG | 0.347 MG |
| Niacin | 0.03 MG | 1.18 MG |
| Pantothenic acid | ~ | 0.37 MG |
| Vitamin B6 | 0.005 MG | 0.147 MG |
| Folate | ~ | 62 UG |
Minerals
calcium
Kale is an excellent source of calcium and it has more calcium than green tea - kale has 254mg of calcium per 100 grams and green tea does not contain significant amounts.
iron
Kale has signficantly more iron than green tea - kale has 1.6mg of iron per 100 grams and green tea has 0.02mg of iron.
potassium
Kale is an excellent source of potassium and it has 42 times more potassium than green tea - kale has 348mg of potassium per 100 grams and green tea has 8mg 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.
Green Tea 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 green tea contain more calories in 100 grams?Green tea has 34 times less calories than kale - kale has 35 calories in 100g and green tea has 1 calories.
Is kale or green tea better for protein?
Kale has 12 times more protein than green tea - kale has 2.9g of protein per 100 grams and green tea has 0.22g of protein.
Does kale or green tea have more carbohydrates?
By weight, both kale and green tea are low in carbohydrates - kale has 4.4g of carbs for 100g and green tea has no carbs..
Does kale or green tea contain more calcium?
Kale is a rich source of calcium and it has more calcium than green tea - kale has 254mg of calcium in 100 grams and green tea does not contain significant amounts.
Does kale or green tea contain more potassium?
Kale is a rich source of potassium and it has 42 times more potassium than green tea - kale has 348mg of potassium in 100 grams and green tea has 8mg of potassium.