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.
Detailed nutritional comparison of tumeric and kale is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Tumeric (Spices, turmeric, ground) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.


Image of Tumeric src
Image of Kale src

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.

Note: The specific food items compared are: Tumeric (Spices, turmeric, ground) and Kale (Kale, raw) .

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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.

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