Acai Berry Juice vs. Kale
Nutrition comparison of Acai Berry Juice and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
acai berry juice
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in acai berry juice and kale:
- Both kale and acai berry juice are high in Vitamin A and Vitamin C.
- Acai berry juice has more beta-carotene, alpha-carotene and lycopene than kale, however, kale contains more lutein + zeaxanthin than acai berry juice.
- Acai berry juice is an excellent source of Vitamin E.
- Kale has 10.2 times less sugar than acai berry juice.
- Kale has 66% less carbohydrates than acai berry juice.
- Kale has more thiamin, riboflavin and folate, however, acai berry juice contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Kale has signficantly more iron than acai berry juice.
- Kale is an excellent source of Vitamin K, calcium, dietary fiber and potassium.
USDA sources for nutritional information: Acai Berry Juice (Beverages, Acai berry drink, fortified) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kale has 44% less calories than acai berry juice - kale has 35 calories per 100 grams and acai berry juice has 62 calories.
For macronutrient ratios, acai berry juice is much lighter in protein, much heavier in carbs and lighter in fat compared to kale per calorie. Acai berry juice has a macronutrient ratio of 5:83:12 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Acai Berry Juice | Kale | |
|---|---|---|
| Protein | 5% | 28% |
| Carbohydrates | 83% | 41% |
| Fat | 12% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Kale has 66% less carbohydrates than acai berry juice - kale has 4.4g of total carbs per 100 grams and acai berry juice has 12.8g of carbohydrates.
The carbs in kale are made of 81% dietary fiber and 19% sugar, whereas the carbs in acai berry juice comprise of 90% sugar and 10% dietary fiber.
dietary fiber
Kale is an excellent source of dietary fiber and it has 242% more dietary fiber than acai berry juice - kale has 4.1g of dietary fiber per 100 grams and acai berry juice has 1.2g of dietary fiber.
sugar
Kale has 10.2 times less sugar than acai berry juice - kale has 0.99g of sugar per 100 grams and acai berry juice has 11.1g of sugar.
Protein
protein
Kale has 252% more protein than acai berry juice - kale has 2.9g of protein per 100 grams and acai berry juice has 0.83g of protein.
Fat
saturated fat
Both kale and acai berry juice are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and acai berry juice does not contain significant amounts.
Vitamins
Vitamin C
Both kale and acai berry juice are high in Vitamin C. Kale has 122% more Vitamin C than acai berry juice - kale has 93.4mg of Vitamin C per 100 grams and acai berry juice has 42.1mg of Vitamin C.
Vitamin A
Both kale and acai berry juice are high in Vitamin A. Acai berry juice has 101% more Vitamin A than kale - kale has 241ug of Vitamin A per 100 grams and acai berry juice has 485ug of Vitamin A.
Vitamin E
Acai berry juice is an excellent source of Vitamin E and it has 15 times more Vitamin E than kale - kale has 0.66mg of Vitamin E per 100 grams and acai berry juice has 11.1mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has 22 times more Vitamin K than acai berry juice - kale has 389.6ug of Vitamin K per 100 grams and acai berry juice has 16.7ug of Vitamin K.
The B Vitamins
Kale has more thiamin, riboflavin and folate, however, acai berry juice contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
| Acai Berry Juice | Kale | |
|---|---|---|
| Thiamin | 0.03 MG | 0.113 MG |
| Riboflavin | 0.04 MG | 0.347 MG |
| Niacin | 9.06 MG | 1.18 MG |
| Pantothenic acid | 3.333 MG | 0.37 MG |
| Vitamin B6 | 1.1 MG | 0.147 MG |
| Folate | 4 UG | 62 UG |
| Vitamin B12 | 0.4 UG | ~ |
Minerals
calcium
Kale is an excellent source of calcium and it has 12 times more calcium than acai berry juice - kale has 254mg of calcium per 100 grams and acai berry juice has 19mg of calcium.
iron
Kale has signficantly more iron than acai berry juice - kale has 1.6mg of iron per 100 grams and acai berry juice has 0.16mg of iron.
potassium
Kale is an excellent source of potassium and it has 168% more potassium than acai berry juice - kale has 348mg of potassium per 100 grams and acai berry juice has 130mg 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, acai berry juice has more beta-carotene, alpha-carotene and lycopene than kale per 100 grams, however, kale contains more lutein + zeaxanthin than acai berry juice per 100 grams.
| Acai Berry Juice | Kale | |
|---|---|---|
| beta-carotene | 5784 UG | 2873 UG |
| alpha-carotene | 46 UG | ~ |
| lycopene | 899 UG | ~ |
| lutein + zeaxanthin | 783 UG | 6261 UG |
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.
Note: The specific food items compared are: Acai Berry Juice (Beverages, Acai berry drink, fortified) and Kale (Kale, raw) .
Acai Berry Juice 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 acai berry juice contain more calories in 100 grams?Kale has 40% less calories than acai berry juice - kale has 35 calories in 100g and acai berry juice has 62 calories.
Does kale or acai berry juice have more carbohydrates?
By weight, kale has 70% fewer carbohydrates than acai berry juice - kale has 4.4g of carbs for 100g and acai berry juice has 12.8g of carbohydrates. the carbs in kale are made of 80% dietary fiber and 20% sugar, whereas the carbs in acai berry juice comprise of 90% sugar and 10% dietary fiber.
Does kale or acai berry juice contain more calcium?
Kale is a rich source of calcium and it has 12 times more calcium than acai berry juice - kale has 254mg of calcium in 100 grams and acai berry juice has 19mg of calcium.
Does kale or acai berry juice contain more potassium?
Kale is a rich source of potassium and it has 170% more potassium than acai berry juice - kale has 348mg of potassium in 100 grams and acai berry juice has 130mg of potassium.