Big Mac vs. Kale
Nutrition comparison of Big Mac and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
big mac
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in big mac and kale:
- Both kale and big mac are high in calcium.
- Big mac has more niacin and Vitamin B12, however, kale contains more pantothenic acid and Vitamin B6.
- Big mac is a great source of protein.
- Kale has 3.5 times less carbohydrates than big mac.
- Kale has signficantly less saturated fat than big mac.
- Kale is an excellent source of Vitamin A, Vitamin C, Vitamin K, dietary fiber and potassium.
USDA sources for nutritional information: Big Mac (McDONALD'S, BIG MAC) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Big mac is high in calories and kale has 86% less calories than big mac - kale has 35 calories per 100 grams and big mac has 257 calories.
For macronutrient ratios, big mac is lighter in protein, lighter in carbs and heavier in fat compared to kale per calorie. Big mac has a macronutrient ratio of 18:31:51 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Big Mac | Kale | |
|---|---|---|
| Protein | 18% | 28% |
| Carbohydrates | 31% | 41% |
| Fat | 51% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Kale has 3.5 times less carbohydrates than big mac - kale has 4.4g of total carbs per 100 grams and big mac has 20.1g of carbohydrates.
dietary fiber
Kale is an excellent source of dietary fiber and it has 156% more dietary fiber than big mac - kale has 4.1g of dietary fiber per 100 grams and big mac has 1.6g of dietary fiber.
sugar
Kale and big mac contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and big mac has 4g of sugar.
Protein
protein
Big mac is a great source of protein and it has 305% more protein than kale - kale has 2.9g of protein per 100 grams and big mac has 11.8g of protein.
Fat
saturated fat
Kale has signficantly less saturated fat than big mac - kale has 0.18g of saturated fat per 100 grams and big mac has 3.8g of saturated fat.
cholesterol
Kale has less cholesterol than big mac - big mac has 36mg 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 232 times more Vitamin C than big mac - kale has 93.4mg of Vitamin C per 100 grams and big mac has 0.4mg of Vitamin C.
Vitamin A
Kale is an excellent source of Vitamin A and it has more Vitamin A than big mac - kale has 241ug of Vitamin A per 100 grams and big mac does not contain significant amounts.
Vitamin E
Kale has more Vitamin E than big mac - kale has 0.66mg of Vitamin E per 100 grams and big mac does not contain significant amounts.
Vitamin K
Kale is an excellent source of Vitamin K and it has more Vitamin K than big mac - kale has 389.6ug of Vitamin K per 100 grams and big mac does not contain significant amounts.
The B Vitamins
Big mac has more niacin and Vitamin B12, however, kale contains more pantothenic acid and Vitamin B6. Both big mac and kale contain significant amounts of thiamin, riboflavin and folate.
| Big Mac | Kale | |
|---|---|---|
| Thiamin | 0.176 MG | 0.113 MG |
| Riboflavin | 0.209 MG | 0.347 MG |
| Niacin | 3.384 MG | 1.18 MG |
| Pantothenic acid | ~ | 0.37 MG |
| Vitamin B6 | ~ | 0.147 MG |
| Folate | 46 UG | 62 UG |
| Vitamin B12 | 0.88 UG | ~ |
Minerals
calcium
Both kale and big mac are high in calcium. Kale has 119% more calcium than big mac - kale has 254mg of calcium per 100 grams and big mac has 116mg of calcium.
iron
Kale and big mac contain similar amounts of iron - kale has 1.6mg of iron per 100 grams and big mac has 2mg of iron.
potassium
Kale is an excellent source of potassium and it has 92% more potassium than big mac - kale has 348mg of potassium per 100 grams and big mac has 181mg 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.
Big Mac 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 big mac contain more calories in 100 grams?Big mac is high in calories and kale has 90% less calories than big mac - kale has 35 calories in 100g and big mac has 257 calories.
Does kale or big mac have more carbohydrates?
By weight, kale has 3.5 times fewer carbohydrates than big mac - kale has 4.4g of carbs for 100g and big mac has 20.1g of carbohydrates.
Does kale or big mac contain more calcium?
Both kale and big mac are high in calcium. Kale has 120% more calcium than big mac - kale has 254mg of calcium in 100 grams and big mac has 116mg of calcium.
Does kale or big mac contain more potassium?
Kale is a rich source of potassium and it has 90% more potassium than big mac - kale has 348mg of potassium in 100 grams and big mac has 181mg of potassium.