Cheese vs. Kale
Nutrition comparison of Cheese and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cheese
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheese and kale:
- Both kale and cheese are high in Vitamin A and calcium.
- Cheese is an excellent source of protein.
- Kale has more thiamin, niacin, Vitamin B6 and folate, however, cheese contains more Vitamin B12.
- Kale is an excellent source of Vitamin C, Vitamin K, dietary fiber and potassium.
USDA sources for nutritional information: Cheese (Cheese, Mexican blend) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cheese is high in calories and kale has 91% less calories than cheese - kale has 35 calories per 100 grams and cheese has 384 calories.
For macronutrient ratios, cheese is much lighter in carbs, much heavier in fat and similar to kale for protein. Cheese has a macronutrient ratio of 25:0:75 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheese | Kale | |
|---|---|---|
| Protein | 25% | 28% |
| Carbohydrates | ~ | 41% |
| Fat | 75% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Both kale and cheese are low in carbohydrates - kale has 4.4g of total carbs per 100 grams and cheese has 0.13g of carbohydrates.
dietary fiber
Kale is an excellent source of dietary fiber and it has more dietary fiber than cheese - kale has 4.1g of dietary fiber per 100 grams and cheese does not contain significant amounts.
sugar
Kale and cheese contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and cheese does not contain significant amounts.
Protein
protein
Cheese is an excellent source of protein and it has 706% more protein than kale - kale has 2.9g of protein per 100 grams and cheese has 23.5g of protein.
Fat
saturated fat
Cheese is high in saturated fat and kale has 99% less saturated fat than cheese - kale has 0.18g of saturated fat per 100 grams and cheese has 16.1g of saturated fat.
cholesterol
Kale has less cholesterol than cheese - cheese has 95mg 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 cheese - kale has 93.4mg of Vitamin C per 100 grams and cheese does not contain significant amounts.
Vitamin A
Both kale and cheese are high in Vitamin A. Kale has 39% more Vitamin A than cheese - kale has 241ug of Vitamin A per 100 grams and cheese has 174ug of Vitamin A.
Vitamin D
Cheese has more Vitamin D than kale - cheese has 21iu of Vitamin D per 100 grams and kale does not contain significant amounts.
Vitamin E
Kale and cheese contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and cheese has 0.25mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has 154 times more Vitamin K than cheese - kale has 389.6ug of Vitamin K per 100 grams and cheese has 2.5ug of Vitamin K.
The B Vitamins
Kale has more thiamin, niacin, Vitamin B6 and folate, however, cheese contains more Vitamin B12. Both cheese and kale contain significant amounts of riboflavin and pantothenic acid.
| Cheese | Kale | |
|---|---|---|
| Thiamin | 0.023 MG | 0.113 MG |
| Riboflavin | 0.318 MG | 0.347 MG |
| Niacin | 0.114 MG | 1.18 MG |
| Pantothenic acid | 0.249 MG | 0.37 MG |
| Vitamin B6 | 0.061 MG | 0.147 MG |
| Folate | 13 UG | 62 UG |
| Vitamin B12 | 1.23 UG | ~ |
Minerals
calcium
Both kale and cheese are high in calcium. Cheese has 159% more calcium than kale - kale has 254mg of calcium per 100 grams and cheese has 659mg of calcium.
iron
Kale has 171% more iron than cheese - kale has 1.6mg of iron per 100 grams and cheese has 0.59mg of iron.
potassium
Kale is an excellent source of potassium and it has 309% more potassium than cheese - kale has 348mg of potassium per 100 grams and cheese has 85mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cheese and kale contain significant amounts of alpha linoleic acid (ALA).
| Cheese | Kale | |
|---|---|---|
| alpha linoleic acid | 0.332 G | 0.378 G |
| Total | 0.332 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, both cheese and kale contain significant amounts of linoleic acid.
| Cheese | Kale | |
|---|---|---|
| linoleic acid | 0.532 G | 0.291 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.532 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.
Cheese 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 cheese contain more calories in 100 grams?Cheese is high in calories and kale has 90% less calories than cheese - kale has 35 calories in 100g and cheese has 384 calories.
Does kale or cheese have more carbohydrates?
By weight, both kale and cheese are low in carbohydrates - kale has 4.4g of carbs for 100g and cheese has 0.13g of carbohydrates.
Does kale or cheese contain more calcium?
Both kale and cheese are high in calcium. Cheese has 160% more calcium than kale - kale has 254mg of calcium in 100 grams and cheese has 659mg of calcium.
Does kale or cheese contain more potassium?
Kale is a rich source of potassium and it has 310% more potassium than cheese - kale has 348mg of potassium in 100 grams and cheese has 85mg of potassium.