Peanut Butter vs. Kale
Nutrition comparison of Peanut Butter and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanut butter
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanut butter and kale:
- Both kale and peanut butter are high in calcium, dietary fiber and potassium.
- Kale has 3.8 times less carbohydrates than peanut butter.
- Kale has 7.4 times less sugar than peanut butter.
- Kale has more riboflavin, however, peanut butter contains more niacin, pantothenic acid and Vitamin B6.
- Kale is an excellent source of Vitamin A, Vitamin C and Vitamin K.
- Peanut butter has signficantly more Vitamin E than kale.
- Peanut butter is an excellent source of protein.
USDA sources for nutritional information: Peanut Butter (Peanut butter, chunk style, with salt) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Peanut butter is high in calories and kale has 94% less calories than peanut butter - kale has 35 calories per 100 grams and peanut butter has 589 calories.
For macronutrient ratios, peanut butter is lighter in protein, much lighter in carbs and much heavier in fat compared to kale per calorie. Peanut butter has a macronutrient ratio of 15:14:71 and for kale, 27:41:32 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanut Butter | Kale | |
|---|---|---|
| Protein | 15% | 27% |
| Carbohydrates | 14% | 41% |
| Fat | 71% | 32% |
| Alcohol | ~ | ~ |
carbohydrates
Kale has 3.8 times less carbohydrates than peanut butter - kale has 4.4g of total carbs per 100 grams and peanut butter has 21.6g of carbohydrates.
The carbs in kale are made of 81% dietary fiber and 19% sugar, whereas the carbs in peanut butter comprise of 39% sugar, 37% dietary fiber and 23% starch.
dietary fiber
Both kale and peanut butter are high in dietary fiber. Peanut butter has 95% more dietary fiber than kale - kale has 4.1g of dietary fiber per 100 grams and peanut butter has 8g of dietary fiber.
sugar
Kale has 7.4 times less sugar than peanut butter - kale has 0.99g of sugar per 100 grams and peanut butter has 8.4g of sugar.
Protein
protein
Peanut butter is an excellent source of protein and it has 724% more protein than kale - kale has 2.9g of protein per 100 grams and peanut butter has 24.1g of protein.
Fat
saturated fat
Peanut butter is high in saturated fat and kale has 98% less saturated fat than peanut butter - kale has 0.18g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.
Vitamins
Vitamin C
Kale is an excellent source of Vitamin C and it has more Vitamin C than peanut butter - kale has 93.4mg of Vitamin C per 100 grams and peanut butter does not contain significant amounts.
Vitamin A
Kale is an excellent source of Vitamin A and it has more Vitamin A than peanut butter - kale has 241ug of Vitamin A per 100 grams and peanut butter does not contain significant amounts.
Vitamin E
Peanut butter has signficantly more Vitamin E than kale - kale has 0.66mg of Vitamin E per 100 grams and peanut butter has 6.3mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has 778 times more Vitamin K than peanut butter - kale has 389.6ug of Vitamin K per 100 grams and peanut butter has 0.5ug of Vitamin K.
The B Vitamins
Kale has more riboflavin, however, peanut butter contains more niacin, pantothenic acid and Vitamin B6. Both peanut butter and kale contain significant amounts of thiamin and folate.
| Peanut Butter | Kale | |
|---|---|---|
| Thiamin | 0.106 MG | 0.113 MG |
| Riboflavin | 0.111 MG | 0.347 MG |
| Niacin | 13.696 MG | 1.18 MG |
| Pantothenic acid | 1.118 MG | 0.37 MG |
| Vitamin B6 | 0.418 MG | 0.147 MG |
| Folate | 92 UG | 62 UG |
Minerals
calcium
Both kale and peanut butter are high in calcium. Kale has 464% more calcium than peanut butter - kale has 254mg of calcium per 100 grams and peanut butter has 45mg of calcium.
iron
Kale and peanut butter contain similar amounts of iron - kale has 1.6mg of iron per 100 grams and peanut butter has 1.9mg of iron.
potassium
Both kale and peanut butter are high in potassium. Peanut butter has 114% more potassium than kale - kale has 348mg of potassium per 100 grams and peanut butter has 745mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than peanut butter per 100 grams.
| Peanut Butter | Kale | |
|---|---|---|
| alpha linoleic acid | 0.078 G | 0.378 G |
| Total | 0.078 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, peanut butter has more linoleic acid than kale per 100 grams.
| Peanut Butter | Kale | |
|---|---|---|
| other omega 6 | ~ | 0.003 G |
| linoleic acid | 13.854 G | 0.291 G |
| Total | 13.854 G | 0.294 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Peanut Butter or Kale .
Note: The specific food items compared are: Peanut Butter (Peanut butter, chunk style, with salt) and Kale (Kale, raw) .
Peanut Butter 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 peanut butter contain more calories in 100 grams?Peanut butter is high in calories and kale has 90% less calories than peanut butter - kale has 35 calories in 100g and peanut butter has 589 calories.
Does kale or peanut butter have more carbohydrates?
By weight, kale has 3.8 times fewer carbohydrates than peanut butter - kale has 4.4g of carbs for 100g and peanut butter has 21.6g of carbohydrates. the carbs in kale are made of 80% dietary fiber and 20% sugar, whereas the carbs in peanut butter comprise of 40% sugar, 40% dietary fiber and 20% starch.
Does kale or peanut butter contain more calcium?
Both kale and peanut butter are high in calcium. Kale has 460% more calcium than peanut butter - kale has 254mg of calcium in 100 grams and peanut butter has 45mg of calcium.
Does kale or peanut butter contain more potassium?
Both kale and peanut butter are high in potassium. Peanut butter has 110% more potassium than kale - kale has 348mg of potassium in 100 grams and peanut butter has 745mg of potassium.