Soybean Oil vs. Kale
Nutrition comparison of Soybean Oil and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soybean oil
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soybean oil and kale:
- Both kale and soybean oil are high in Vitamin K.
- Kale has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Kale has signficantly more iron than soybean oil.
- Kale is an excellent source of Vitamin A, Vitamin C, calcium, dietary fiber and potassium.
- Soybean oil is a great source of Vitamin E.
USDA sources for nutritional information: Soybean Oil (Oil, vegetable, soybean, refined) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Soybean oil is high in calories and kale has 96% less calories than soybean oil - kale has 35 calories per 100 grams and soybean oil has 884 calories.
For macronutrient ratios, soybean oil is much lighter in protein, much lighter in carbs and much heavier in fat compared to kale per calorie. Soybean oil has a macronutrient ratio of 0:0:100 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soybean Oil | Kale | |
|---|---|---|
| Protein | ~ | 28% |
| Carbohydrates | ~ | 41% |
| Fat | 100% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Both kale and soybean oil are low in carbohydrates - kale has 4.4g of total carbs per 100 grams and soybean oil does not contain significant amounts.
dietary fiber
Kale is an excellent source of dietary fiber and it has more dietary fiber than soybean oil - kale has 4.1g of dietary fiber per 100 grams and soybean oil does not contain significant amounts.
sugar
Kale and soybean oil contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and soybean oil does not contain significant amounts.
Protein
protein
Kale has more protein than soybean oil - kale has 2.9g of protein per 100 grams and soybean oil does not contain significant amounts.
Fat
saturated fat
Soybean oil is high in saturated fat and kale has 99% less saturated fat than soybean oil - kale has 0.18g of saturated fat per 100 grams and soybean oil has 15.3g of saturated fat.
trans fat
Both soybean oil and kale are low in trans fat - soybean oil has 0.68g of trans fat 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 soybean oil - kale has 93.4mg of Vitamin C per 100 grams and soybean oil does not contain significant amounts.
Vitamin A
Kale is an excellent source of Vitamin A and it has more Vitamin A than soybean oil - kale has 241ug of Vitamin A per 100 grams and soybean oil does not contain significant amounts.
Vitamin E
Soybean oil is a great source of Vitamin E and it has 11 times more Vitamin E than kale - kale has 0.66mg of Vitamin E per 100 grams and soybean oil has 8.2mg of Vitamin E.
Vitamin K
Both kale and soybean oil are high in Vitamin K. Kale has 112% more Vitamin K than soybean oil - kale has 389.6ug of Vitamin K per 100 grams and soybean oil has 183.9ug of Vitamin K.
The B Vitamins
Kale has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Soybean Oil | Kale | |
|---|---|---|
| Thiamin | ~ | 0.113 MG |
| Riboflavin | ~ | 0.347 MG |
| Niacin | ~ | 1.18 MG |
| Pantothenic acid | ~ | 0.37 MG |
| Vitamin B6 | ~ | 0.147 MG |
| Folate | ~ | 62 UG |
Minerals
calcium
Kale is an excellent source of calcium and it has more calcium than soybean oil - kale has 254mg of calcium per 100 grams and soybean oil does not contain significant amounts.
iron
Kale has signficantly more iron than soybean oil - kale has 1.6mg of iron per 100 grams and soybean oil has 0.02mg of iron.
potassium
Kale is an excellent source of potassium and it has more potassium than soybean oil - kale has 348mg of potassium per 100 grams and soybean oil does not contain significant amounts.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, soybean oil has more alpha linoleic acid (ALA) than kale per 100 grams.
| Soybean Oil | Kale | |
|---|---|---|
| alpha linoleic acid | 7.034 G | 0.378 G |
| Total | 7.034 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, soybean oil has more linoleic acid than kale per 100 grams.
| Soybean Oil | Kale | |
|---|---|---|
| other omega 6 | ~ | 0.003 G |
| linoleic acid | 50.299 G | 0.291 G |
| Total | 50.299 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: Soybean Oil (Oil, vegetable, soybean, refined) and Kale (Kale, raw) .
Soybean Oil 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 soybean oil contain more calories in 100 grams?Soybean oil is high in calories and kale has 100% less calories than soybean oil - kale has 35 calories in 100g and soybean oil has 884 calories.
Does kale or soybean oil have more carbohydrates?
By weight, both kale and soybean oil are low in carbohydrates - kale has 4.4g of carbs for 100g and soybean oil has no carbs..
Does kale or soybean oil contain more calcium?
Kale is a rich source of calcium and it has more calcium than soybean oil - kale has 254mg of calcium in 100 grams and soybean oil does not contain significant amounts.
Does kale or soybean oil contain more potassium?
Kale is a rich source of potassium and it has more potassium than soybean oil - kale has 348mg of potassium in 100 grams and soybean oil does not contain significant amounts.