White Rice vs. Kale
Nutrition comparison of Cooked White Rice and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
white rice
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and kale:
- Kale has more riboflavin and Vitamin B6.
- Kale has signficantly less carbohydrates than white rice.
- Kale is an excellent source of Vitamin A, Vitamin C, Vitamin K, calcium, dietary fiber and potassium.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White rice is high in calories and kale has 73% less calories than white rice - kale has 35 calories per 100 grams and white rice has 130 calories.
For macronutrient ratios, white rice is lighter in protein, much heavier in carbs and much lighter in fat compared to kale per calorie. White rice has a macronutrient ratio of 8:91:2 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Kale | |
|---|---|---|
| Protein | 8% | 28% |
| Carbohydrates | 91% | 41% |
| Fat | 2% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Kale has signficantly less carbohydrates than white rice - kale has 4.4g of total carbs per 100 grams and white rice has 28.6g of carbohydrates.
dietary fiber
Kale is an excellent source of dietary fiber and it has 12 times more dietary fiber than white rice - kale has 4.1g of dietary fiber per 100 grams and white rice has 0.3g of dietary fiber.
sugar
Kale and white rice contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
Kale and white rice contain similar amounts of protein - kale has 2.9g of protein per 100 grams and white rice has 2.4g of protein.
Fat
saturated fat
Both kale and white rice are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and white rice has 0.06g of saturated fat.
Vitamins
Vitamin C
Kale is an excellent source of Vitamin C and it has more Vitamin C than white rice - kale has 93.4mg of Vitamin C per 100 grams and white rice does not contain significant amounts.
Vitamin A
Kale is an excellent source of Vitamin A and it has more Vitamin A than white rice - kale has 241ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
Vitamin E
Kale has more Vitamin E than white rice - kale has 0.66mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Vitamin K
Kale is an excellent source of Vitamin K and it has more Vitamin K than white rice - kale has 389.6ug of Vitamin K per 100 grams and white rice does not contain significant amounts.
The B Vitamins
Kale has more riboflavin and Vitamin B6. Both white rice and kale contain significant amounts of thiamin, niacin, pantothenic acid and folate.
| White Rice | Kale | |
|---|---|---|
| Thiamin | 0.167 MG | 0.113 MG |
| Riboflavin | 0.016 MG | 0.347 MG |
| Niacin | 1.835 MG | 1.18 MG |
| Pantothenic acid | 0.411 MG | 0.37 MG |
| Vitamin B6 | 0.05 MG | 0.147 MG |
| Folate | 58 UG | 62 UG |
Minerals
calcium
Kale is an excellent source of calcium and it has 83 times more calcium than white rice - kale has 254mg of calcium per 100 grams and white rice has 3mg of calcium.
iron
Kale and white rice contain similar amounts of iron - kale has 1.6mg of iron per 100 grams and white rice has 1.5mg of iron.
potassium
Kale is an excellent source of potassium and it has 11 times more potassium than white rice - kale has 348mg of potassium per 100 grams and white rice has 29mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than white rice per 100 grams.
| White Rice | Kale | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.378 G |
| Total | 0.01 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, kale has more linoleic acid than white rice per 100 grams.
| White Rice | Kale | |
|---|---|---|
| linoleic acid | 0.046 G | 0.291 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.046 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: White Rice (Rice, white, medium-grain, enriched, cooked) and Kale (Kale, raw) .
Cooked White Rice 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 white rice contain more calories in 100 grams?White rice is high in calories and kale has 70% less calories than white rice - kale has 35 calories in 100g and white rice has 130 calories.
Does kale or white rice have more carbohydrates?
By weight, kale has signficantly fewer carbohydrates than white rice - kale has 4.4g of carbs for 100g and white rice has 28.6g of carbohydrates.
Does kale or white rice contain more calcium?
Kale is a rich source of calcium and it has 83 times more calcium than white rice - kale has 254mg of calcium in 100 grams and white rice has 3mg of calcium.
Does kale or white rice contain more potassium?
Kale is a rich source of potassium and it has 11 times more potassium than white rice - kale has 348mg of potassium in 100 grams and white rice has 29mg of potassium.