Chicken Breast vs. Kale
Nutrition comparison of Cooked Chicken Breast and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
chicken breast
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chicken breast and kale:
- Both kale and chicken breast are high in potassium.
- Chicken breast is an excellent source of protein.
- Kale has more riboflavin and folate, however, chicken breast contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Kale is an excellent source of Vitamin A, Vitamin C, Vitamin K, calcium and dietary fiber.
USDA sources for nutritional information: Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chicken breast is high in calories and kale has 79% less calories than chicken breast - kale has 35 calories per 100 grams and chicken breast has 165 calories.
For macronutrient ratios, chicken breast is much heavier in protein, much lighter in carbs and lighter in fat compared to kale per calorie. Chicken breast has a macronutrient ratio of 79:0:21 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chicken Breast | Kale | |
|---|---|---|
| Protein | 79% | 28% |
| Carbohydrates | ~ | 41% |
| Fat | 21% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Both kale and chicken breast are low in carbohydrates - kale has 4.4g of total carbs per 100 grams and chicken breast does not contain significant amounts.
dietary fiber
Kale is an excellent source of dietary fiber and it has more dietary fiber than chicken breast - kale has 4.1g of dietary fiber per 100 grams and chicken breast does not contain significant amounts.
sugar
Kale and chicken breast contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and chicken breast does not contain significant amounts.
Protein
protein
Chicken breast is an excellent source of protein and it has 962% more protein than kale - kale has 2.9g of protein per 100 grams and chicken breast has 31g of protein.
Fat
saturated fat
Kale and chicken breast contain similar amounts of saturated fat - kale has 0.18g of saturated fat per 100 grams and chicken breast has 1g of saturated fat.
cholesterol
Kale has less cholesterol than chicken breast - chicken breast has 85mg 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 chicken breast - kale has 93.4mg of Vitamin C per 100 grams and chicken breast does not contain significant amounts.
Vitamin A
Kale is an excellent source of Vitamin A and it has 39 times more Vitamin A than chicken breast - kale has 241ug of Vitamin A per 100 grams and chicken breast has 6ug of Vitamin A.
Vitamin D
Chicken breast has more Vitamin D than kale - chicken breast has 5iu of Vitamin D per 100 grams and kale does not contain significant amounts.
Vitamin E
Kale and chicken breast contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and chicken breast has 0.27mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has 1297 times more Vitamin K than chicken breast - kale has 389.6ug of Vitamin K per 100 grams and chicken breast has 0.3ug of Vitamin K.
The B Vitamins
Kale has more riboflavin and folate, however, chicken breast contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both chicken breast and kale contain significant amounts of thiamin.
| Chicken Breast | Kale | |
|---|---|---|
| Thiamin | 0.07 MG | 0.113 MG |
| Riboflavin | 0.114 MG | 0.347 MG |
| Niacin | 13.712 MG | 1.18 MG |
| Pantothenic acid | 0.965 MG | 0.37 MG |
| Vitamin B6 | 0.6 MG | 0.147 MG |
| Folate | 4 UG | 62 UG |
| Vitamin B12 | 0.34 UG | ~ |
Minerals
calcium
Kale is an excellent source of calcium and it has 15 times more calcium than chicken breast - kale has 254mg of calcium per 100 grams and chicken breast has 15mg of calcium.
iron
Kale has 54% more iron than chicken breast - kale has 1.6mg of iron per 100 grams and chicken breast has 1mg of iron.
potassium
Both kale and chicken breast are high in potassium. Kale has 36% more potassium than chicken breast - kale has 348mg of potassium per 100 grams and chicken breast has 256mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than chicken breast per 100 grams, however, chicken breast contains more dha than kale per 100 grams.
| Chicken Breast | Kale | |
|---|---|---|
| alpha linoleic acid | 0.03 G | 0.378 G |
| DHA | 0.02 G | ~ |
| EPA | 0.01 G | ~ |
| DPA | 0.01 G | ~ |
| Total | 0.07 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, chicken breast has more linoleic acid than kale per 100 grams.
| Chicken Breast | Kale | |
|---|---|---|
| linoleic acid | 0.59 G | 0.291 G |
| other omega 6 | 0.06 G | 0.003 G |
| Total | 0.65 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.
Note: The specific food items compared are: Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) and Kale (Kale, raw) .
Cooked Chicken Breast 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 chicken breast contain more calories in 100 grams?Chicken breast is high in calories and kale has 80% less calories than chicken breast - kale has 35 calories in 100g and chicken breast has 165 calories.
Is kale or chicken breast better for protein?
Chicken breast is a fantastic source of protein and it has 960% more protein than kale - kale has 2.9g of protein per 100 grams and chicken breast has 31g of protein.
Does kale or chicken breast have more carbohydrates?
By weight, both kale and chicken breast are low in carbohydrates - kale has 4.4g of carbs for 100g and chicken breast has no carbs..
Does kale or chicken breast contain more calcium?
Kale is a rich source of calcium and it has 15 times more calcium than chicken breast - kale has 254mg of calcium in 100 grams and chicken breast has 15mg of calcium.
Does kale or chicken breast contain more potassium?
Both kale and chicken breast are high in potassium. Kale has 40% more potassium than chicken breast - kale has 348mg of potassium in 100 grams and chicken breast has 256mg of potassium.