Oyster vs. Kale
Nutrition comparison of Oyster and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oyster
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oyster and kale:
- Both kale and oyster are high in calcium.
- Kale has more riboflavin, pantothenic acid, Vitamin B6 and folate, however, oyster contains more Vitamin B12.
- Kale is an excellent source of Vitamin A, Vitamin C, Vitamin K, dietary fiber and potassium.
- Oyster is an excellent source of iron.
USDA sources for nutritional information: Oyster (Mollusks, oyster, eastern, farmed, raw) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kale has 41% less calories than oyster - kale has 35 calories per 100 grams and oyster has 59 calories.
For macronutrient ratios, oyster is heavier in protein, lighter in fat and similar to kale for carbs. Oyster has a macronutrient ratio of 36:39:25 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oyster | Kale | |
|---|---|---|
| Protein | 36% | 28% |
| Carbohydrates | 39% | 41% |
| Fat | 25% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Kale and oyster contain similar amounts of carbs - kale has 4.4g of total carbs per 100 grams and oyster has 5.5g of carbohydrates.
dietary fiber
Kale is an excellent source of dietary fiber and it has more dietary fiber than oyster - kale has 4.1g of dietary fiber per 100 grams and oyster does not contain significant amounts.
sugar
Kale and oyster contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and oyster does not contain significant amounts.
Protein
protein
Oyster has 79% more protein than kale - kale has 2.9g of protein per 100 grams and oyster has 5.2g of protein.
Fat
saturated fat
Both kale and oyster are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and oyster has 0.44g of saturated fat.
cholesterol
Kale has less cholesterol than oyster - oyster has 25mg of cholesterol per 100 grams and kale does not contain significant amounts.
Vitamins
Vitamin C
Kale is an excellent source of Vitamin C and it has 18 times more Vitamin C than oyster - kale has 93.4mg of Vitamin C per 100 grams and oyster has 4.7mg of Vitamin C.
Vitamin A
Kale is an excellent source of Vitamin A and it has 29 times more Vitamin A than oyster - kale has 241ug of Vitamin A per 100 grams and oyster has 8ug of Vitamin A.
Vitamin E
Kale has more Vitamin E than oyster - kale has 0.66mg of Vitamin E per 100 grams and oyster does not contain significant amounts.
Vitamin K
Kale is an excellent source of Vitamin K and it has more Vitamin K than oyster - kale has 389.6ug of Vitamin K per 100 grams and oyster does not contain significant amounts.
The B Vitamins
Kale has more riboflavin, pantothenic acid, Vitamin B6 and folate, however, oyster contains more Vitamin B12. Both oyster and kale contain significant amounts of thiamin and niacin.
| Oyster | Kale | |
|---|---|---|
| Thiamin | 0.105 MG | 0.113 MG |
| Riboflavin | 0.065 MG | 0.347 MG |
| Niacin | 1.267 MG | 1.18 MG |
| Pantothenic acid | 0.157 MG | 0.37 MG |
| Vitamin B6 | 0.06 MG | 0.147 MG |
| Folate | 18 UG | 62 UG |
| Vitamin B12 | 16.2 UG | ~ |
Minerals
calcium
Both kale and oyster are high in calcium. Kale has 477% more calcium than oyster - kale has 254mg of calcium per 100 grams and oyster has 44mg of calcium.
iron
Oyster is an excellent source of iron and it has 261% more iron than kale - kale has 1.6mg of iron per 100 grams and oyster has 5.8mg of iron.
potassium
Kale is an excellent source of potassium and it has 181% more potassium than oyster - kale has 348mg of potassium per 100 grams and oyster has 124mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than oyster per 100 grams, however, oyster contains more dha and epa than kale per 100 grams.
| Oyster | Kale | |
|---|---|---|
| alpha linoleic acid | 0.044 G | 0.378 G |
| DHA | 0.203 G | ~ |
| EPA | 0.188 G | ~ |
| Total | 0.435 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, kale has more linoleic acid than oyster per 100 grams.
| Oyster | Kale | |
|---|---|---|
| linoleic acid | 0.028 G | 0.291 G |
| other omega 6 | 0.033 G | 0.003 G |
| Total | 0.061 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.
Oyster 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 oyster contain more calories in 100 grams?Kale has 40% less calories than oyster - kale has 35 calories in 100g and oyster has 59 calories.
Is kale or oyster better for protein?
Oyster has 80% more protein than kale - kale has 2.9g of protein per 100 grams and oyster has 5.2g of protein.
Does kale or oyster have more carbohydrates?
By weight, kale and oyster contain similar amounts of carbs - kale has 4.4g of carbs for 100g and oyster has 5.5g of carbohydrates.
Does kale or oyster contain more calcium?
Both kale and oyster are high in calcium. Kale has 480% more calcium than oyster - kale has 254mg of calcium in 100 grams and oyster has 44mg of calcium.
Does kale or oyster contain more iron?
Oyster is an abundant source of iron and it has 260% more iron than kale - kale has 1.6mg of iron in 100 grams and oyster has 5.8mg of iron.
Does kale or oyster contain more potassium?
Kale is a rich source of potassium and it has 180% more potassium than oyster - kale has 348mg of potassium in 100 grams and oyster has 124mg of potassium.