Bacon vs. Kale
Nutrition comparison of Cooked Bacon and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
bacon
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in bacon and kale:
- Kale has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate, however, bacon contains more Vitamin B12.
- Kale has signficantly more iron than bacon.
- Kale is an excellent source of Vitamin A, Vitamin C, Vitamin K, calcium, dietary fiber and potassium.
USDA sources for nutritional information: Bacon (Pork, bacon, rendered fat, cooked) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Bacon is high in calories and kale has 96% less calories than bacon - bacon has 898 calories per 100 grams and kale has 35 calories.
For macronutrient ratios, bacon is much lighter in protein, much lighter in carbs and much heavier in fat compared to kale per calorie. Bacon has a macronutrient ratio of 0:0:100 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Bacon | Kale | |
|---|---|---|
| Protein | ~ | 28% |
| Carbohydrates | ~ | 41% |
| Fat | 100% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Both kale and bacon are low in carbohydrates - kale has 4.4g of total carbs per 100 grams and bacon does not contain significant amounts.
dietary fiber
Kale is an excellent source of dietary fiber and it has more dietary fiber than bacon - kale has 4.1g of dietary fiber per 100 grams and bacon does not contain significant amounts.
sugar
Kale and bacon contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and bacon does not contain significant amounts.
Protein
protein
Kale has 40 times more protein than bacon - bacon has 0.07g of protein per 100 grams and kale has 2.9g of protein.
Fat
saturated fat
Bacon is high in saturated fat and kale has 99% less saturated fat than bacon - bacon has 32g of saturated fat per 100 grams and kale has 0.18g of saturated fat.
cholesterol
Kale has less cholesterol than bacon - bacon has 97mg 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 more Vitamin C than bacon - kale has 93.4mg of Vitamin C per 100 grams and bacon does not contain significant amounts.
Vitamin A
Kale is an excellent source of Vitamin A and it has 20 times more Vitamin A than bacon - bacon has 11ug of Vitamin A per 100 grams and kale has 241ug of Vitamin A.
Vitamin E
Kale has more Vitamin E than bacon - kale has 0.66mg of Vitamin E per 100 grams and bacon does not contain significant amounts.
Vitamin K
Kale is an excellent source of Vitamin K and it has more Vitamin K than bacon - kale has 389.6ug of Vitamin K per 100 grams and bacon does not contain significant amounts.
The B Vitamins
Kale has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate, however, bacon contains more Vitamin B12. Both bacon and kale contain significant amounts of niacin.
| Bacon | Kale | |
|---|---|---|
| Thiamin | 0.004 MG | 0.113 MG |
| Riboflavin | 0.015 MG | 0.347 MG |
| Niacin | 0.725 MG | 1.18 MG |
| Pantothenic acid | 0.007 MG | 0.37 MG |
| Vitamin B6 | 0.005 MG | 0.147 MG |
| Folate | ~ | 62 UG |
| Vitamin B12 | 0.09 UG | ~ |
Minerals
calcium
Kale is an excellent source of calcium and it has 253 times more calcium than bacon - bacon has 1mg of calcium per 100 grams and kale has 254mg of calcium.
iron
Kale has signficantly more iron than bacon - bacon has 0.13mg of iron per 100 grams and kale has 1.6mg of iron.
potassium
Kale is an excellent source of potassium and it has 22 times more potassium than bacon - bacon has 15mg of potassium per 100 grams and kale has 348mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both bacon and kale contain significant amounts of alpha linoleic acid (ALA).
| Bacon | Kale | |
|---|---|---|
| alpha linoleic acid | 0.476 G | 0.378 G |
| Total | 0.476 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, bacon has more linoleic acid than kale per 100 grams.
| Bacon | Kale | |
|---|---|---|
| other omega 6 | 0.191 G | 0.003 G |
| linoleic acid | 9.426 G | 0.291 G |
| Total | 9.617 G | 0.294 G |
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.
Cooked Bacon 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 bacon or kale contain more calories in 100 grams?Bacon is high in calories and kale has 100% less calories than bacon - bacon has 898 calories in 100g and kale has 35 calories.
Does kale or bacon have more carbohydrates?
By weight, both kale and bacon are low in carbohydrates - kale has 4.4g of carbs for 100g and bacon has no carbs..
Does bacon or kale contain more calcium?
Kale is a rich source of calcium and it has 253 times more calcium than bacon - bacon has 1mg of calcium in 100 grams and kale has 254mg of calcium.
Does bacon or kale contain more potassium?
Kale is a rich source of potassium and it has 22 times more potassium than bacon - bacon has 15mg of potassium in 100 grams and kale has 348mg of potassium.