Honey vs. Kale
Nutrition comparison of Honey and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
honey
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in honey and kale:
- Kale has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Kale is an excellent source of Vitamin A, Vitamin C, Vitamin K, calcium, dietary fiber and potassium.
USDA sources for nutritional information: Honey (Honey) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Honey is high in calories and kale has 88% less calories than honey - kale has 35 calories per 100 grams and honey has 304 calories.
For macronutrient ratios, honey is much lighter in protein, much heavier in carbs and much lighter in fat compared to kale per calorie. Honey has a macronutrient ratio of 0:100:0 and for kale, 27:41:32 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Honey | Kale | |
|---|---|---|
| Protein | ~ | 27% |
| Carbohydrates | 100% | 41% |
| Fat | ~ | 32% |
| Alcohol | ~ | ~ |
carbohydrates
Honey is high in carbohydrates and kale has 95% less carbohydrates than honey - kale has 4.4g of total carbs per 100 grams and honey has 82.4g of carbohydrates.
The carbs in kale are made of 81% dietary fiber and 19% sugar, whereas the carbs in honey comprise of 100% sugar.
dietary fiber
Kale is an excellent source of dietary fiber and it has 19 times more dietary fiber than honey - kale has 4.1g of dietary fiber per 100 grams and honey has 0.2g of dietary fiber.
sugar
Honey is high in sugar and kale has 99% less sugar than honey - kale has 0.99g of sugar per 100 grams and honey has 82.1g of sugar.
Protein
protein
Kale has 873% more protein than honey - kale has 2.9g of protein per 100 grams and honey has 0.3g of protein.
Fat
saturated fat
Both kale and honey are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and honey 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 honey - kale has 93.4mg of Vitamin C per 100 grams and honey has 0.5mg of Vitamin C.
Vitamin A
Kale is an excellent source of Vitamin A and it has more Vitamin A than honey - kale has 241ug of Vitamin A per 100 grams and honey does not contain significant amounts.
Vitamin E
Kale has more Vitamin E than honey - kale has 0.66mg of Vitamin E per 100 grams and honey does not contain significant amounts.
Vitamin K
Kale is an excellent source of Vitamin K and it has more Vitamin K than honey - kale has 389.6ug of Vitamin K per 100 grams and honey does not contain significant amounts.
The B Vitamins
Kale has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Honey | Kale | |
|---|---|---|
| Thiamin | ~ | 0.113 MG |
| Riboflavin | 0.038 MG | 0.347 MG |
| Niacin | 0.121 MG | 1.18 MG |
| Pantothenic acid | 0.068 MG | 0.37 MG |
| Vitamin B6 | 0.024 MG | 0.147 MG |
| Folate | 2 UG | 62 UG |
Minerals
calcium
Kale is an excellent source of calcium and it has 41 times more calcium than honey - kale has 254mg of calcium per 100 grams and honey has 6mg of calcium.
iron
Kale has 281% more iron than honey - kale has 1.6mg of iron per 100 grams and honey has 0.42mg of iron.
potassium
Kale is an excellent source of potassium and it has 569% more potassium than honey - kale has 348mg of potassium per 100 grams and honey has 52mg of potassium.
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 Honey or Kale .
Honey 100g
(
100 g
)
|
Daily Values (%) |
Kale 100g
(
100 g
)
|
|||||
|---|---|---|---|---|---|---|---|
| 304KCAL 15% |
|
769% | calories | 5% |
|
35KCAL 2% | |
| 82G 33% |
|
>999% | carbohydrates | 5% |
|
4.4G 2% | |
| 0.2G 1% |
|
5% | dietary fiber | >999% |
|
4.1G 16% | |
| 82G | >999% | sugar | 5% | 0.99G | |||
|
|
5% | total fat | >999% |
|
1.5G 2% | ||
|
|
5% | saturated fat | >999% |
|
0.18G 1% | ||
| 5% | monounsaturated fat | >999% | 0.1G | ||||
| 5% | polyunsaturated fat | >999% | 0.67G | ||||
| 4MG 0.3% |
|
5% | sodium | >999% |
|
53MG 4% | |
| 5% | Vitamins and Minerals | 5% | |||||
|
|
5% | Vitamin A | >999% |
|
241UG 34% | ||
| 0.5MG 1% |
|
5% | Vitamin C | >999% |
|
93MG 125% | |
| 6MG 1% |
|
5% | calcium | >999% |
|
254MG 25% | |
| 0.42MG 2% |
|
5% | iron | 281% |
|
1.6MG 9% | |
| 2MG 1% |
|
5% | magnesium | >999% |
|
33MG 11% | |
| 52MG 2% |
|
5% | potassium | 569% |
|
348MG 15% | |
|
|
5% | thiamin (Vit B1) | >999% |
|
0.11MG 10% | ||
| 0.04MG 4% |
|
5% | riboflavin (Vit B2) | 773% |
|
0.35MG 32% | |
| 0.12MG 1% |
|
5% | niacin (Vit B3) | 899% |
|
1.2MG 8% | |
| 0.02MG 2% |
|
5% | Vitamin B6 | 647% |
|
0.15MG 11% | |
| 0.07MG 1% |
|
5% | pantothenic acid (Vit B5) | 428% |
|
0.37MG 7% | |
| 2UG 1% |
|
5% | folate (Vit B9) | >999% |
|
62UG 16% | |
|
|
5% | Vitamin E | >999% |
|
0.66MG 4% | ||
|
|
5% | Vitamin K | >999% |
|
390UG 433% | ||
| 0.3G 1% |
|
5% | protein | 866% |
|
2.9G 6% | |
| 2.2MG 1% |
|
340% | choline | 5% |
|
0.5MG 0.1% | |
| 0.04MG 3% |
|
5% | copper | 25% |
|
0.05MG 4% | |
| 7UG 0.2% |
|
>999% | fluoride | 5% |
|
||
| 0.08MG 4% |
|
5% | manganese | >999% |
|
0.92MG 51% | |
| 4MG 1% |
|
5% | phosphorus | >999% |
|
55MG 8% | |
| 0.8UG 2% |
|
5% | selenium | 12% |
|
0.9UG 2% | |
| 0.22MG 3% |
|
5% | zinc | 77% |
|
0.39MG 5% | |
| 17G | 5% | Water | 429% | 90G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat. |
|||||||
FAQ
Does kale or honey contain more calories in 100 grams?Honey is high in calories and kale has 90% less calories than honey - kale has 35 calories in 100g and honey has 304 calories.
Does kale or honey have more carbohydrates?
By weight, honey is high in carbohydrates and kale has 100% fewer carbohydrates than honey - kale has 4.4g of carbs for 100g and honey has 82.4g of carbohydrates. the carbs in kale are made of 80% dietary fiber and 20% sugar, whereas the carbs in honey comprise of 100% sugar.
Does kale or honey contain more calcium?
Kale is a rich source of calcium and it has 41 times more calcium than honey - kale has 254mg of calcium in 100 grams and honey has 6mg of calcium.
Does kale or honey contain more potassium?
Kale is a rich source of potassium and it has 570% more potassium than honey - kale has 348mg of potassium in 100 grams and honey has 52mg of potassium.