Tumeric vs. Kale
Nutrition comparison of Tumeric and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tumeric
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tumeric and kale:
- Both kale and tumeric are high in calcium, dietary fiber and potassium.
- Kale has 9.3 times less saturated fat than tumeric.
- Kale has more riboflavin and folate.
- Kale is an excellent source of Vitamin A, Vitamin C and Vitamin K.
- Tumeric is a great source of protein.
- Tumeric is an excellent source of iron.
USDA sources for nutritional information: Tumeric (Spices, turmeric, ground) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Tumeric is high in calories and kale has 89% less calories than tumeric - kale has 35 calories per 100 grams and tumeric has 312 calories.
For macronutrient ratios, tumeric is lighter in protein, much heavier in carbs and much lighter in fat compared to kale per calorie. Tumeric has a macronutrient ratio of 12:79:9 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tumeric | Kale | |
|---|---|---|
| Protein | 12% | 28% |
| Carbohydrates | 79% | 41% |
| Fat | 9% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Tumeric is high in carbohydrates and kale has 93% less carbohydrates than tumeric - kale has 4.4g of total carbs per 100 grams and tumeric has 67.1g of carbohydrates.
dietary fiber
Both kale and tumeric are high in dietary fiber. Tumeric has 454% more dietary fiber than kale - kale has 4.1g of dietary fiber per 100 grams and tumeric has 22.7g of dietary fiber.
sugar
Kale and tumeric contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and tumeric has 3.2g of sugar.
Protein
protein
Tumeric is a great source of protein and it has 232% more protein than kale - kale has 2.9g of protein per 100 grams and tumeric has 9.7g of protein.
Fat
saturated fat
Kale has 9.3 times less saturated fat than tumeric - kale has 0.18g of saturated fat per 100 grams and tumeric has 1.8g of saturated fat.
trans fat
Both tumeric and kale are low in trans fat - tumeric has 0.06g of trans fat per 100 grams and kale does not contain significant amounts.
Vitamins
Vitamin C
Kale is an excellent source of Vitamin C and it has 132 times more Vitamin C than tumeric - kale has 93.4mg of Vitamin C per 100 grams and tumeric has 0.7mg of Vitamin C.
Vitamin A
Kale is an excellent source of Vitamin A and it has more Vitamin A than tumeric - kale has 241ug of Vitamin A per 100 grams and tumeric does not contain significant amounts.
Vitamin E
Tumeric has 571% more Vitamin E than kale - kale has 0.66mg of Vitamin E per 100 grams and tumeric has 4.4mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has 28 times more Vitamin K than tumeric - kale has 389.6ug of Vitamin K per 100 grams and tumeric has 13.4ug of Vitamin K.
The B Vitamins
Kale has more riboflavin and folate. Both tumeric and kale contain significant amounts of thiamin, niacin, pantothenic acid and Vitamin B6.
| Tumeric | Kale | |
|---|---|---|
| Thiamin | 0.058 MG | 0.113 MG |
| Riboflavin | 0.15 MG | 0.347 MG |
| Niacin | 1.35 MG | 1.18 MG |
| Pantothenic acid | 0.542 MG | 0.37 MG |
| Vitamin B6 | 0.107 MG | 0.147 MG |
| Folate | 20 UG | 62 UG |
Minerals
calcium
Both kale and tumeric are high in calcium. Kale has 51% more calcium than tumeric - kale has 254mg of calcium per 100 grams and tumeric has 168mg of calcium.
iron
Tumeric is an excellent source of iron and it has 33 times more iron than kale - kale has 1.6mg of iron per 100 grams and tumeric has 55mg of iron.
potassium
Both kale and tumeric are high in potassium. Tumeric has 498% more potassium than kale - kale has 348mg of potassium per 100 grams and tumeric has 2080mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than tumeric per 100 grams.
| Tumeric | Kale | |
|---|---|---|
| alpha linoleic acid | 0.084 G | 0.378 G |
| Total | 0.084 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, tumeric has more linoleic acid than kale per 100 grams.
| Tumeric | Kale | |
|---|---|---|
| other omega 6 | ~ | 0.003 G |
| linoleic acid | 0.672 G | 0.291 G |
| Total | 0.672 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.
Tumeric 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 tumeric contain more calories in 100 grams?Tumeric is high in calories and kale has 90% less calories than tumeric - kale has 35 calories in 100g and tumeric has 312 calories.
Does kale or tumeric have more carbohydrates?
By weight, tumeric is high in carbohydrates and kale has 90% fewer carbohydrates than tumeric - kale has 4.4g of carbs for 100g and tumeric has 67.1g of carbohydrates.
Does kale or tumeric contain more calcium?
Both kale and tumeric are high in calcium. Kale has 50% more calcium than tumeric - kale has 254mg of calcium in 100 grams and tumeric has 168mg of calcium.
Does kale or tumeric contain more iron?
Tumeric is an abundant source of iron and it has 33 times more iron than kale - kale has 1.6mg of iron in 100 grams and tumeric has 55mg of iron.
Does kale or tumeric contain more potassium?
Both kale and tumeric are high in potassium. Tumeric has 500% more potassium than kale - kale has 348mg of potassium in 100 grams and tumeric has 2080mg of potassium.