Orange Juice vs. Kale
Nutrition comparison of Orange Juice and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
orange juice
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange juice and kale:
- Both kale and orange juice are high in Vitamin C.
- Kale has 7.4 times less sugar than orange juice.
- Kale has more riboflavin, niacin and Vitamin B6.
- Kale has signficantly more iron than orange juice.
- Kale is an excellent source of Vitamin A, Vitamin K, calcium, dietary fiber and potassium.
USDA sources for nutritional information: Orange Juice (Orange juice, raw (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
Kale and orange juice contain similar amounts of calories - kale has 35 calories per 100 grams and orange juice has 45 calories.
For macronutrient ratios, orange juice is much lighter in protein, much heavier in carbs and much lighter in fat compared to kale per calorie. Orange juice has a macronutrient ratio of 6:90:4 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange Juice | Kale | |
|---|---|---|
| Protein | 6% | 28% |
| Carbohydrates | 90% | 41% |
| Fat | 4% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Kale and orange juice contain similar amounts of carbs - kale has 4.4g of total carbs per 100 grams and orange juice has 10.4g of carbohydrates.
dietary fiber
Kale is an excellent source of dietary fiber and it has 19 times more dietary fiber than orange juice - kale has 4.1g of dietary fiber per 100 grams and orange juice has 0.2g of dietary fiber.
sugar
Kale has 7.4 times less sugar than orange juice - kale has 0.99g of sugar per 100 grams and orange juice has 8.4g of sugar.
Protein
protein
Kale has 317% more protein than orange juice - kale has 2.9g of protein per 100 grams and orange juice has 0.7g of protein.
Fat
saturated fat
Both kale and orange juice are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and orange juice has 0.02g of saturated fat.
Vitamins
Vitamin C
Both kale and orange juice are high in Vitamin C. Kale has 87% more Vitamin C than orange juice - kale has 93.4mg of Vitamin C per 100 grams and orange juice has 50mg of Vitamin C.
Vitamin A
Kale is an excellent source of Vitamin A and it has 23 times more Vitamin A than orange juice - kale has 241ug of Vitamin A per 100 grams and orange juice has 10ug of Vitamin A.
Vitamin E
Kale and orange juice contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and orange juice has 0.04mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has 3895 times more Vitamin K than orange juice - kale has 389.6ug of Vitamin K per 100 grams and orange juice has 0.1ug of Vitamin K.
The B Vitamins
Kale has more riboflavin, niacin and Vitamin B6. Both orange juice and kale contain significant amounts of thiamin, pantothenic acid and folate.
| Orange Juice | Kale | |
|---|---|---|
| Thiamin | 0.09 MG | 0.113 MG |
| Riboflavin | 0.03 MG | 0.347 MG |
| Niacin | 0.4 MG | 1.18 MG |
| Pantothenic acid | 0.19 MG | 0.37 MG |
| Vitamin B6 | 0.04 MG | 0.147 MG |
| Folate | 30 UG | 62 UG |
Minerals
calcium
Kale is an excellent source of calcium and it has 22 times more calcium than orange juice - kale has 254mg of calcium per 100 grams and orange juice has 11mg of calcium.
iron
Kale has signficantly more iron than orange juice - kale has 1.6mg of iron per 100 grams and orange juice has 0.2mg of iron.
potassium
Kale is an excellent source of potassium and it has 74% more potassium than orange juice - kale has 348mg of potassium per 100 grams and orange juice has 200mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds,
| Orange Juice | Kale | |
|---|---|---|
| myricetin | 0.05 mg | ~ |
| Quercetin | 0.25 mg | 22.58 mg |
| isorhamnetin | ~ | 23.6 mg |
| kaempferol | ~ | 46.8 mg |
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Orange Juice | Kale | |
|---|---|---|
| beta-carotene | 33 UG | 2873 UG |
| alpha-carotene | 6 UG | ~ |
| lutein + zeaxanthin | 115 UG | 6261 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than orange juice per 100 grams.
| Orange Juice | Kale | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.378 G |
| Total | 0.011 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, kale has more linoleic acid than orange juice per 100 grams.
| Orange Juice | Kale | |
|---|---|---|
| linoleic acid | 0.029 G | 0.291 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.029 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: Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) and Kale (Kale, raw) .
Orange Juice 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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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 orange juice contain more calories in 100 grams?Kale and orange juice contain similar amounts of calories - kale has 35 calories in 100g and orange juice has 45 calories.
Does kale or orange juice have more carbohydrates?
By weight, kale and orange juice contain similar amounts of carbs - kale has 4.4g of carbs for 100g and orange juice has 10.4g of carbohydrates.
Does kale or orange juice contain more calcium?
Kale is a rich source of calcium and it has 22 times more calcium than orange juice - kale has 254mg of calcium in 100 grams and orange juice has 11mg of calcium.
Does kale or orange juice contain more potassium?
Kale is a rich source of potassium and it has 70% more potassium than orange juice - kale has 348mg of potassium in 100 grams and orange juice has 200mg of potassium.