Skim Milk vs. Kale
Nutrition comparison of Skim Milk and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
skim milk
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in skim milk and kale:
- Both kale and skim milk are high in calcium.
- Kale has 4.1 times less sugar than skim milk.
- Kale has more thiamin, niacin, Vitamin B6 and folate, however, skim milk contains more Vitamin B12.
- Kale has signficantly more iron than skim milk.
- Kale is an excellent source of Vitamin A, Vitamin C, Vitamin K, dietary fiber and potassium.
USDA sources for nutritional information: Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kale and skim milk contain similar amounts of calories - kale has 35 calories per 100 grams and skim milk has 34 calories.
For macronutrient ratios, skim milk is heavier in protein, heavier in carbs and much lighter in fat compared to kale per calorie. Skim milk has a macronutrient ratio of 40:58:2 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Skim Milk | Kale | |
|---|---|---|
| Protein | 40% | 28% |
| Carbohydrates | 58% | 41% |
| Fat | 2% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Both kale and skim milk are low in carbohydrates - kale has 4.4g of total carbs per 100 grams and skim milk has 5g of carbohydrates.
The carbs in kale are made of 81% dietary fiber and 19% sugar, whereas the carbs in skim milk comprise of 100% sugar.
dietary fiber
Kale is an excellent source of dietary fiber and it has more dietary fiber than skim milk - kale has 4.1g of dietary fiber per 100 grams and skim milk does not contain significant amounts.
sugar
Kale has 4.1 times less sugar than skim milk - kale has 0.99g of sugar per 100 grams and skim milk has 5.1g of sugar.
Protein
protein
Kale and skim milk contain similar amounts of protein - kale has 2.9g of protein per 100 grams and skim milk has 3.4g of protein.
Fat
saturated fat
Both kale and skim milk are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and skim milk has 0.06g of saturated fat.
cholesterol
Both skim milk and kale are low in cholesterol - skim milk has 2mg 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 more Vitamin C than skim milk - kale has 93.4mg of Vitamin C per 100 grams and skim milk does not contain significant amounts.
Vitamin A
Kale is an excellent source of Vitamin A and it has 295% more Vitamin A than skim milk - kale has 241ug of Vitamin A per 100 grams and skim milk has 61ug of Vitamin A.
Vitamin D
Skim milk has more Vitamin D than kale - skim milk has 47iu of Vitamin D per 100 grams and kale does not contain significant amounts.
Vitamin E
Kale and skim milk contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and skim milk has 0.01mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has more Vitamin K than skim milk - kale has 389.6ug of Vitamin K per 100 grams and skim milk does not contain significant amounts.
The B Vitamins
Kale has more thiamin, niacin, Vitamin B6 and folate, however, skim milk contains more Vitamin B12. Both skim milk and kale contain significant amounts of riboflavin and pantothenic acid.
| Skim Milk | Kale | |
|---|---|---|
| Thiamin | 0.045 MG | 0.113 MG |
| Riboflavin | 0.182 MG | 0.347 MG |
| Niacin | 0.094 MG | 1.18 MG |
| Pantothenic acid | 0.357 MG | 0.37 MG |
| Vitamin B6 | 0.037 MG | 0.147 MG |
| Folate | 5 UG | 62 UG |
| Vitamin B12 | 0.5 UG | ~ |
Minerals
calcium
Both kale and skim milk are high in calcium. Kale has 108% more calcium than skim milk - kale has 254mg of calcium per 100 grams and skim milk has 122mg of calcium.
iron
Kale has signficantly more iron than skim milk - kale has 1.6mg of iron per 100 grams and skim milk has 0.03mg of iron.
potassium
Kale is an excellent source of potassium and it has 123% more potassium than skim milk - kale has 348mg of potassium per 100 grams and skim milk has 156mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than skim milk per 100 grams.
| Skim Milk | Kale | |
|---|---|---|
| alpha linoleic acid | 0.001 G | 0.378 G |
| Total | 0.001 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, kale has more linoleic acid than skim milk per 100 grams.
| Skim Milk | Kale | |
|---|---|---|
| linoleic acid | 0.002 G | 0.291 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.002 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.
Skim Milk 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 skim milk contain more calories in 100 grams?Kale and skim milk contain similar amounts of calories - kale has 35 calories in 100g and skim milk has 34 calories.
Is kale or skim milk better for protein?
Kale and skim milk contain similar amounts of protein - kale has 2.9g of protein per 100 grams and skim milk has 3.4g of protein.
Does kale or skim milk have more carbohydrates?
By weight, both kale and skim milk are low in carbohydrates - kale has 4.4g of carbs for 100g and skim milk has 5g of carbohydrates. the carbs in kale are made of 80% dietary fiber and 20% sugar, whereas the carbs in skim milk comprise of 100% sugar.
Does kale or skim milk contain more calcium?
Both kale and skim milk are high in calcium. Kale has 110% more calcium than skim milk - kale has 254mg of calcium in 100 grams and skim milk has 122mg of calcium.
Does kale or skim milk contain more potassium?
Kale is a rich source of potassium and it has 120% more potassium than skim milk - kale has 348mg of potassium in 100 grams and skim milk has 156mg of potassium.