Oats vs. Kale
Nutrition comparison of Oats and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and kale:
- Both kale and oats are high in calcium, dietary fiber and potassium.
- Kale has 5.8 times less saturated fat than oat.
- Kale is an excellent source of Vitamin A, Vitamin C and Vitamin K.
- Oat has more thiamin and pantothenic acid, however, kale contains more riboflavin.
- Oat is an excellent source of iron and protein.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oat is high in calories and kale has 91% less calories than oat - kale has 35 calories per 100 grams and oat has 389 calories.
For macronutrient ratios, oats is lighter in protein, much heavier in carbs and lighter in fat compared to kale per calorie. Oats has a macronutrient ratio of 17:67:16 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Kale | |
|---|---|---|
| Protein | 17% | 28% |
| Carbohydrates | 67% | 41% |
| Fat | 16% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and kale has 93% less carbohydrates than oat - kale has 4.4g of total carbs per 100 grams and oat has 66.3g of carbohydrates.
dietary fiber
Both kale and oats are high in dietary fiber. Oat has 159% more dietary fiber than kale - kale has 4.1g of dietary fiber per 100 grams and oat has 10.6g of dietary fiber.
sugar
Kale and oats contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Oat is an excellent source of protein and it has 478% more protein than kale - kale has 2.9g of protein per 100 grams and oat has 16.9g of protein.
Fat
saturated fat
Kale has 5.8 times less saturated fat than oat - kale has 0.18g of saturated fat per 100 grams and oat has 1.2g of saturated fat.
Vitamins
Vitamin C
Kale is an excellent source of Vitamin C and it has more Vitamin C than oat - kale has 93.4mg of Vitamin C per 100 grams and oat does not contain significant amounts.
Vitamin A
Kale is an excellent source of Vitamin A and it has more Vitamin A than oat - kale has 241ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin E
Kale has more Vitamin E than oat - kale has 0.66mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Kale is an excellent source of Vitamin K and it has more Vitamin K than oat - kale has 389.6ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin and pantothenic acid, however, kale contains more riboflavin. Both oats and kale contain significant amounts of niacin, Vitamin B6 and folate.
| Oats | Kale | |
|---|---|---|
| Thiamin | 0.763 MG | 0.113 MG |
| Riboflavin | 0.139 MG | 0.347 MG |
| Niacin | 0.961 MG | 1.18 MG |
| Pantothenic acid | 1.349 MG | 0.37 MG |
| Vitamin B6 | 0.119 MG | 0.147 MG |
| Folate | 56 UG | 62 UG |
Minerals
calcium
Both kale and oats are high in calcium. Kale has 370% more calcium than oat - kale has 254mg of calcium per 100 grams and oat has 54mg of calcium.
iron
Oat is an excellent source of iron and it has 195% more iron than kale - kale has 1.6mg of iron per 100 grams and oat has 4.7mg of iron.
potassium
Both kale and oats are high in potassium. Oat has 23% more potassium than kale - kale has 348mg of potassium per 100 grams and oat has 429mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than oat per 100 grams.
| Oats | Kale | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.378 G |
| Total | 0.111 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, oat has more linoleic acid than kale per 100 grams.
| Oats | Kale | |
|---|---|---|
| linoleic acid | 2.424 G | 0.291 G |
| other omega 6 | ~ | 0.003 G |
| Total | 2.424 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.
Oats 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 oats contain more calories in 100 grams?Oat is high in calories and kale has 90% less calories than oat - kale has 35 calories in 100g and oat has 389 calories.
Does kale or oats have more carbohydrates?
By weight, oat is high in carbohydrates and kale has 90% fewer carbohydrates than oat - kale has 4.4g of carbs for 100g and oat has 66.3g of carbohydrates.
Does kale or oats contain more calcium?
Both kale and oats are high in calcium. Kale has 370% more calcium than oat - kale has 254mg of calcium in 100 grams and oat has 54mg of calcium.
Does kale or oats contain more iron?
Oat is an abundant source of iron and it has 200% more iron than kale - kale has 1.6mg of iron in 100 grams and oat has 4.7mg of iron.
Does kale or oats contain more potassium?
Both kale and oats are high in potassium. Oat has 20% more potassium than kale - kale has 348mg of potassium in 100 grams and oat has 429mg of potassium.