Olive Oil vs. Kale
Nutrition comparison of Olive Oil and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olive oil
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olive oil and kale:
- Kale has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Kale is an excellent source of Vitamin A, Vitamin C, Vitamin K, calcium, dietary fiber and potassium.
- Olive oil is an excellent source of Vitamin E.
USDA sources for nutritional information: Olive Oil (Oil, olive, salad or cooking) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Olive oil is high in calories and kale has 96% less calories than olive oil - kale has 35 calories per 100 grams and olive oil has 884 calories.
For macronutrient ratios, olive oil is much lighter in protein, much lighter in carbs and much heavier in fat compared to kale per calorie. Olive 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:
| Olive Oil | Kale | |
|---|---|---|
| Protein | ~ | 28% |
| Carbohydrates | ~ | 41% |
| Fat | 100% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Both kale and olive oil are low in carbohydrates - kale has 4.4g of total carbs per 100 grams and olive oil does not contain significant amounts.
dietary fiber
Kale is an excellent source of dietary fiber and it has more dietary fiber than olive oil - kale has 4.1g of dietary fiber per 100 grams and olive oil does not contain significant amounts.
sugar
Kale and olive oil contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and olive oil does not contain significant amounts.
Protein
protein
Kale has more protein than olive oil - kale has 2.9g of protein per 100 grams and olive oil does not contain significant amounts.
Fat
saturated fat
Olive oil is high in saturated fat and kale has 99% less saturated fat than olive oil - kale has 0.18g of saturated fat per 100 grams and olive oil has 13.8g of saturated fat.
Vitamins
Vitamin C
Kale is an excellent source of Vitamin C and it has more Vitamin C than olive oil - kale has 93.4mg of Vitamin C per 100 grams and olive oil does not contain significant amounts.
Vitamin A
Kale is an excellent source of Vitamin A and it has more Vitamin A than olive oil - kale has 241ug of Vitamin A per 100 grams and olive oil does not contain significant amounts.
Vitamin E
Olive oil is an excellent source of Vitamin E and it has 20 times more Vitamin E than kale - kale has 0.66mg of Vitamin E per 100 grams and olive oil has 14.4mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has 547% more Vitamin K than olive oil - kale has 389.6ug of Vitamin K per 100 grams and olive oil has 60.2ug of Vitamin K.
The B Vitamins
Kale has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Olive 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 253 times more calcium than olive oil - kale has 254mg of calcium per 100 grams and olive oil has 1mg of calcium.
iron
Kale has 186% more iron than olive oil - kale has 1.6mg of iron per 100 grams and olive oil has 0.56mg of iron.
potassium
Kale is an excellent source of potassium and it has 347 times more potassium than olive oil - kale has 348mg of potassium per 100 grams and olive oil has 1mg 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,
| Olive Oil | Kale | |
|---|---|---|
| apigenin | 0.09 mg | ~ |
| luteolin | 0.12 mg | ~ |
| isorhamnetin | ~ | 23.6 mg |
| kaempferol | ~ | 46.8 mg |
| Quercetin | ~ | 22.58 mg |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, olive oil has more alpha linoleic acid (ALA) than kale per 100 grams.
| Olive Oil | Kale | |
|---|---|---|
| alpha linoleic acid | 0.761 G | 0.378 G |
| Total | 0.761 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, olive oil has more linoleic acid than kale per 100 grams.
| Olive Oil | Kale | |
|---|---|---|
| other omega 6 | ~ | 0.003 G |
| linoleic acid | 9.762 G | 0.291 G |
| Total | 9.762 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.
Olive 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 olive oil contain more calories in 100 grams?Olive oil is high in calories and kale has 100% less calories than olive oil - kale has 35 calories in 100g and olive oil has 884 calories.
Does kale or olive oil have more carbohydrates?
By weight, both kale and olive oil are low in carbohydrates - kale has 4.4g of carbs for 100g and olive oil has no carbs..
Does kale or olive oil contain more calcium?
Kale is a rich source of calcium and it has 253 times more calcium than olive oil - kale has 254mg of calcium in 100 grams and olive oil has 1mg of calcium.
Does kale or olive oil contain more potassium?
Kale is a rich source of potassium and it has 347 times more potassium than olive oil - kale has 348mg of potassium in 100 grams and olive oil has 1mg of potassium.