Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple and kale:
Kale and apple contain similar amounts of calories - kale has 35 calories per 100 grams and apple has 52 calories.
For macronutrient ratios, apple is much lighter in protein, much heavier in carbs and much lighter in fat compared to kale per calorie. Apple has a macronutrient ratio of 2:95:3 and for kale, 27:41:32 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Apple | Kale | |
---|---|---|
Protein | 2% | 27% |
Carbohydrates | 95% | 41% |
Fat | 3% | 32% |
Alcohol | ~ | ~ |
Kale has 68% less carbohydrates than apple - kale has 4.4g of total carbs per 100 grams and apple has 13.8g of carbohydrates.
The carbs in kale are made of 81% dietary fiber and 19% sugar, whereas the carbs in apple comprise of 81% sugar and 19% dietary fiber.
Both kale and apple are high in dietary fiber. Kale has 71% more dietary fiber than apple - kale has 4.1g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.
Kale has 9.4 times less sugar than apple - kale has 0.99g of sugar per 100 grams and apple has 10.4g of sugar.
Kale has 10 times more protein than apple - kale has 2.9g of protein per 100 grams and apple has 0.26g of protein.
Both kale and apple are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and apple has 0.03g of saturated fat.
Kale is an excellent source of Vitamin C and it has 19 times more Vitamin C than apple - kale has 93.4mg of Vitamin C per 100 grams and apple has 4.6mg of Vitamin C.
Kale is an excellent source of Vitamin A and it has 79 times more Vitamin A than apple - kale has 241ug of Vitamin A per 100 grams and apple has 3ug of Vitamin A.
Kale and apple contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and apple has 0.18mg of Vitamin E.
Kale is an excellent source of Vitamin K and it has 176 times more Vitamin K than apple - kale has 389.6ug of Vitamin K per 100 grams and apple has 2.2ug of Vitamin K.
Kale has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
Apple | Kale | |
---|---|---|
Thiamin | 0.017 MG | 0.113 MG |
Riboflavin | 0.026 MG | 0.347 MG |
Niacin | 0.091 MG | 1.18 MG |
Pantothenic acid | 0.061 MG | 0.37 MG |
Vitamin B6 | 0.041 MG | 0.147 MG |
Folate | 3 UG | 62 UG |
Kale is an excellent source of calcium and it has 41 times more calcium than apple - kale has 254mg of calcium per 100 grams and apple has 6mg of calcium.
Kale has signficantly more iron than apple - kale has 1.6mg of iron per 100 grams and apple has 0.12mg of iron.
Kale is an excellent source of potassium and it has 225% more potassium than apple - kale has 348mg of potassium per 100 grams and apple has 107mg of potassium.
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds,
Apple | Kale | |
---|---|---|
luteolin | 0.12 mg | ~ |
kaempferol | 0.14 mg | 46.8 mg |
Quercetin | 4.01 mg | 22.58 mg |
isorhamnetin | ~ | 23.6 mg |
For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than apple per 100 grams.
Apple | Kale | |
---|---|---|
alpha linoleic acid | 0.009 G | 0.378 G |
Total | 0.009 G | 0.378 G |
Comparing omega-6 fatty acids, kale has more linoleic acid than apple per 100 grams.
Apple | Kale | |
---|---|---|
linoleic acid | 0.043 G | 0.291 G |
other omega 6 | ~ | 0.003 G |
Total | 0.043 G | 0.294 G |
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 Apple or Kale .
Apple 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 | |||