Tangerine vs. Kale
Nutrition comparison of Tangerine and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tangerine
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tangerine and kale:
- Both kale and tangerine are high in Vitamin C.
- Kale has 67% less carbohydrates than tangerine.
- Kale has 9.6 times less sugar than tangerine.
- Kale has more beta-carotene and lutein + zeaxanthin than tangerine, however, tangerine contains more alpha-carotene than kale.
- Kale has more riboflavin, niacin and folate.
- Kale has signficantly more iron than tangerine.
- Kale is an excellent source of Vitamin A, Vitamin K, calcium, dietary fiber and potassium.
USDA sources for nutritional information: Tangerine (Tangerines, (mandarin oranges), raw) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kale and tangerine contain similar amounts of calories - kale has 35 calories per 100 grams and tangerine has 53 calories.
For macronutrient ratios, tangerine is much lighter in protein, much heavier in carbs and much lighter in fat compared to kale per calorie. Tangerine has a macronutrient ratio of 6:90:5 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tangerine | Kale | |
|---|---|---|
| Protein | 6% | 28% |
| Carbohydrates | 90% | 41% |
| Fat | 5% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Kale has 67% less carbohydrates than tangerine - kale has 4.4g of total carbs per 100 grams and tangerine has 13.3g of carbohydrates.
The carbs in kale are made of 81% dietary fiber and 19% sugar, whereas the carbs in tangerine comprise of 85% sugar and 15% dietary fiber.
dietary fiber
Kale is an excellent source of dietary fiber and it has 128% more dietary fiber than tangerine - kale has 4.1g of dietary fiber per 100 grams and tangerine has 1.8g of dietary fiber.
sugar
Kale has 9.6 times less sugar than tangerine - kale has 0.99g of sugar per 100 grams and tangerine has 10.6g of sugar.
Protein
protein
Kale has 260% more protein than tangerine - kale has 2.9g of protein per 100 grams and tangerine has 0.81g of protein.
Fat
saturated fat
Both kale and tangerine are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and tangerine has 0.04g of saturated fat.
Vitamins
Vitamin C
Both kale and tangerine are high in Vitamin C. Kale has 250% more Vitamin C than tangerine - kale has 93.4mg of Vitamin C per 100 grams and tangerine has 26.7mg of Vitamin C.
Vitamin A
Kale is an excellent source of Vitamin A and it has 609% more Vitamin A than tangerine - kale has 241ug of Vitamin A per 100 grams and tangerine has 34ug of Vitamin A.
Vitamin E
Kale and tangerine contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and tangerine has 0.2mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has more Vitamin K than tangerine - kale has 389.6ug of Vitamin K per 100 grams and tangerine does not contain significant amounts.
The B Vitamins
Kale has more riboflavin, niacin and folate. Both tangerine and kale contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Tangerine | Kale | |
|---|---|---|
| Thiamin | 0.058 MG | 0.113 MG |
| Riboflavin | 0.036 MG | 0.347 MG |
| Niacin | 0.376 MG | 1.18 MG |
| Pantothenic acid | 0.216 MG | 0.37 MG |
| Vitamin B6 | 0.078 MG | 0.147 MG |
| Folate | 16 UG | 62 UG |
Minerals
calcium
Kale is an excellent source of calcium and it has 586% more calcium than tangerine - kale has 254mg of calcium per 100 grams and tangerine has 37mg of calcium.
iron
Kale has signficantly more iron than tangerine - kale has 1.6mg of iron per 100 grams and tangerine has 0.15mg of iron.
potassium
Kale is an excellent source of potassium and it has 110% more potassium than tangerine - kale has 348mg of potassium per 100 grams and tangerine has 166mg of potassium.
Antioxidants and Phytonutrients
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, kale has more beta-carotene and lutein + zeaxanthin than tangerine per 100 grams, however, tangerine contains more alpha-carotene than kale per 100 grams.
| Tangerine | Kale | |
|---|---|---|
| beta-carotene | 155 UG | 2873 UG |
| alpha-carotene | 101 UG | ~ |
| lutein + zeaxanthin | 138 UG | 6261 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than tangerine per 100 grams.
| Tangerine | Kale | |
|---|---|---|
| alpha linoleic acid | 0.018 G | 0.378 G |
| Total | 0.018 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, kale has more linoleic acid than tangerine per 100 grams.
| Tangerine | Kale | |
|---|---|---|
| linoleic acid | 0.048 G | 0.291 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.048 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.
Tangerine g
()
|
Daily Values (%) |
Kale g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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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 % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 tangerine contain more calories in 100 grams?Kale and tangerine contain similar amounts of calories - kale has 35 calories in 100g and tangerine has 53 calories.
Does kale or tangerine have more carbohydrates?
By weight, kale has 70% fewer carbohydrates than tangerine - kale has 4.4g of carbs for 100g and tangerine has 13.3g of carbohydrates. the carbs in kale are made of 80% dietary fiber and 20% sugar, whereas the carbs in tangerine comprise of 90% sugar and 20% dietary fiber.
Does kale or tangerine contain more calcium?
Kale is a rich source of calcium and it has 590% more calcium than tangerine - kale has 254mg of calcium in 100 grams and tangerine has 37mg of calcium.
Does kale or tangerine contain more potassium?
Kale is a rich source of potassium and it has 110% more potassium than tangerine - kale has 348mg of potassium in 100 grams and tangerine has 166mg of potassium.