Oatmeal vs. Kale
Nutrition comparison of Oatmeal and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oatmeal
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and kale:
- Both kale and oatmeal are high in calcium, dietary fiber and potassium.
- Kale is an excellent source of Vitamin A, Vitamin C and Vitamin K.
- Oatmeal has more thiamin, however, kale contains more riboflavin and pantothenic acid.
- Oatmeal is an excellent source of iron and protein.
USDA sources for nutritional information: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oatmeal is high in calories and kale has 90% less calories than oatmeal - kale has 35 calories per 100 grams and oatmeal has 367 calories.
For macronutrient ratios, oatmeal is lighter in protein, much heavier in carbs and lighter in fat compared to kale per calorie. Oatmeal has a macronutrient ratio of 17:69:15 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | Kale | |
|---|---|---|
| Protein | 17% | 28% |
| Carbohydrates | 69% | 41% |
| Fat | 15% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Oatmeal is high in carbohydrates and kale has 93% less carbohydrates than oatmeal - kale has 4.4g of total carbs per 100 grams and oatmeal has 67g of carbohydrates.
dietary fiber
Both kale and oatmeal are high in dietary fiber. Oatmeal has 139% more dietary fiber than kale - kale has 4.1g of dietary fiber per 100 grams and oatmeal has 9.8g of dietary fiber.
sugar
Kale and oatmeal contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and oatmeal has 1g of sugar.
Protein
protein
Oatmeal is an excellent source of protein and it has 448% more protein than kale - kale has 2.9g of protein per 100 grams and oatmeal has 16g of protein.
Fat
saturated fat
Kale and oatmeal contain similar amounts of saturated fat - kale has 0.18g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.
Vitamins
Vitamin C
Kale is an excellent source of Vitamin C and it has more Vitamin C than oatmeal - kale has 93.4mg of Vitamin C per 100 grams and oatmeal does not contain significant amounts.
Vitamin A
Kale is an excellent source of Vitamin A and it has more Vitamin A than oatmeal - kale has 241ug of Vitamin A per 100 grams and oatmeal does not contain significant amounts.
Vitamin E
Kale and oatmeal contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and oatmeal has 0.47mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has more Vitamin K than oatmeal - kale has 389.6ug of Vitamin K per 100 grams and oatmeal does not contain significant amounts.
The B Vitamins
Oatmeal has more thiamin, however, kale contains more riboflavin and pantothenic acid. Both oatmeal and kale contain significant amounts of niacin, Vitamin B6 and folate.
| Oatmeal | Kale | |
|---|---|---|
| Thiamin | 0.73 MG | 0.113 MG |
| Riboflavin | 0.14 MG | 0.347 MG |
| Niacin | 0.78 MG | 1.18 MG |
| Pantothenic acid | ~ | 0.37 MG |
| Vitamin B6 | 0.12 MG | 0.147 MG |
| Folate | 32 UG | 62 UG |
Minerals
calcium
Both kale and oatmeal are high in calcium. Kale has 388% more calcium than oatmeal - kale has 254mg of calcium per 100 grams and oatmeal has 52mg of calcium.
iron
Oatmeal is an excellent source of iron and it has 163% more iron than kale - kale has 1.6mg of iron per 100 grams and oatmeal has 4.2mg of iron.
potassium
Both kale and oatmeal are high in potassium. Kale is very similar to kale for potassium - kale has 348mg of potassium per 100 grams and oatmeal has 350mg of potassium.
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.
Oatmeal 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 oatmeal contain more calories in 100 grams?Oatmeal is high in calories and kale has 90% less calories than oatmeal - kale has 35 calories in 100g and oatmeal has 367 calories.
Does kale or oatmeal have more carbohydrates?
By weight, oatmeal is high in carbohydrates and kale has 90% fewer carbohydrates than oatmeal - kale has 4.4g of carbs for 100g and oatmeal has 67g of carbohydrates.
Does kale or oatmeal contain more calcium?
Both kale and oatmeal are high in calcium. Kale has 390% more calcium than oatmeal - kale has 254mg of calcium in 100 grams and oatmeal has 52mg of calcium.
Does kale or oatmeal contain more iron?
Oatmeal is an abundant source of iron and it has 160% more iron than kale - kale has 1.6mg of iron in 100 grams and oatmeal has 4.2mg of iron.
Does kale or oatmeal contain more potassium?
Both kale and oatmeal are high in potassium. Kale is very similar to kale for potassium - kale has 348mg of potassium in 100 grams and oatmeal has 350mg of potassium.