Orange vs. Kale
Nutrition comparison of Orange and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
orange
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange and kale:
- Both kale and orange are high in Vitamin C, calcium and dietary fiber.
- Kale has 62% less carbohydrates than orange.
- Kale has 8.2 times less sugar than orange.
- Kale has more riboflavin, niacin, Vitamin B6 and folate.
- Kale has signficantly more iron than orange.
- Kale is an excellent source of Vitamin A, Vitamin K and potassium.
USDA sources for nutritional information: Orange (Oranges, raw, Florida) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kale and orange contain similar amounts of calories - kale has 35 calories per 100 grams and orange has 46 calories.
For macronutrient ratios, orange is much lighter in protein, much heavier in carbs and much lighter in fat compared to kale per calorie. Orange has a macronutrient ratio of 6:91:4 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange | Kale | |
|---|---|---|
| Protein | 6% | 28% |
| Carbohydrates | 91% | 41% |
| Fat | 4% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Kale has 62% less carbohydrates than orange - kale has 4.4g of total carbs per 100 grams and orange has 11.5g of carbohydrates.
The carbs in kale are made of 81% dietary fiber and 19% sugar, whereas the carbs in orange comprise of 79% sugar and 21% dietary fiber.
dietary fiber
Both kale and orange are high in dietary fiber. Kale has 71% more dietary fiber than orange - kale has 4.1g of dietary fiber per 100 grams and orange has 2.4g of dietary fiber.
sugar
Kale has 8.2 times less sugar than orange - kale has 0.99g of sugar per 100 grams and orange has 9.1g of sugar.
Protein
protein
Kale has 317% more protein than orange - kale has 2.9g of protein per 100 grams and orange has 0.7g of protein.
Fat
saturated fat
Both kale and orange are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and orange has 0.03g of saturated fat.
Vitamins
Vitamin C
Both kale and orange are high in Vitamin C. Kale has 108% more Vitamin C than orange - kale has 93.4mg of Vitamin C per 100 grams and orange has 45mg of Vitamin C.
Vitamin A
Kale is an excellent source of Vitamin A and it has 20 times more Vitamin A than orange - kale has 241ug of Vitamin A per 100 grams and orange has 11ug of Vitamin A.
Vitamin E
Kale and orange contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and orange has 0.18mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has more Vitamin K than orange - kale has 389.6ug of Vitamin K per 100 grams and orange does not contain significant amounts.
The B Vitamins
Kale has more riboflavin, niacin, Vitamin B6 and folate. Both orange and kale contain significant amounts of thiamin and pantothenic acid.
| Orange | Kale | |
|---|---|---|
| Thiamin | 0.1 MG | 0.113 MG |
| Riboflavin | 0.04 MG | 0.347 MG |
| Niacin | 0.4 MG | 1.18 MG |
| Pantothenic acid | 0.25 MG | 0.37 MG |
| Vitamin B6 | 0.051 MG | 0.147 MG |
| Folate | 17 UG | 62 UG |
Minerals
calcium
Both kale and orange are high in calcium. Kale has 491% more calcium than orange - kale has 254mg of calcium per 100 grams and orange has 43mg of calcium.
iron
Kale has signficantly more iron than orange - kale has 1.6mg of iron per 100 grams and orange has 0.09mg of iron.
potassium
Kale is an excellent source of potassium and it has 106% more potassium than orange - kale has 348mg of potassium per 100 grams and orange has 169mg 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,
| Orange | Kale | |
|---|---|---|
| beta-carotene | 71 UG | 2873 UG |
| alpha-carotene | 11 UG | ~ |
| lutein + zeaxanthin | 129 UG | 6261 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than orange per 100 grams.
| Orange | Kale | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.378 G |
| Total | 0.011 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, kale has more linoleic acid than orange per 100 grams.
| Orange | Kale | |
|---|---|---|
| linoleic acid | 0.031 G | 0.291 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.031 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.
Orange 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 orange contain more calories in 100 grams?Kale and orange contain similar amounts of calories - kale has 35 calories in 100g and orange has 46 calories.
Does kale or orange have more carbohydrates?
By weight, kale has 60% fewer carbohydrates than orange - kale has 4.4g of carbs for 100g and orange has 11.5g of carbohydrates. the carbs in kale are made of 80% dietary fiber and 20% sugar, whereas the carbs in orange comprise of 80% sugar and 20% dietary fiber.
Does kale or orange contain more calcium?
Both kale and orange are high in calcium. Kale has 490% more calcium than orange - kale has 254mg of calcium in 100 grams and orange has 43mg of calcium.
Does kale or orange contain more potassium?
Kale is a rich source of potassium and it has 110% more potassium than orange - kale has 348mg of potassium in 100 grams and orange has 169mg of potassium.