White Bread vs. Kale
Nutrition comparison of White Bread and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white bread
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white bread and kale:
- Both white bread and kale are high in calcium and dietary fiber.
- Kale has 4 times less sugar than white bread.
- Kale is an excellent source of Vitamin A, Vitamin C, Vitamin K and potassium.
- White bread has more thiamin and niacin.
- White bread is a great source of protein.
- White bread is an excellent source of iron.
USDA sources for nutritional information: White Bread (Bread, white wheat) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White bread is high in calories and kale has 85% less calories than white bread - white bread has 238 calories per 100 grams and kale has 35 calories.
For macronutrient ratios, white bread is lighter in protein, much heavier in carbs and much lighter in fat compared to kale per calorie. White bread has a macronutrient ratio of 18:74:8 and for kale, 27:41:32 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Bread | Kale | |
|---|---|---|
| Protein | 18% | 27% |
| Carbohydrates | 74% | 41% |
| Fat | 8% | 32% |
| Alcohol | ~ | ~ |
carbohydrates
White bread is high in carbohydrates and kale has 90% less carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and kale has 4.4g of carbohydrates.
dietary fiber
Both white bread and kale are high in dietary fiber. White bread has 124% more dietary fiber than kale - white bread has 9.2g of dietary fiber per 100 grams and kale has 4.1g of dietary fiber.
sugar
Kale has 4 times less sugar than white bread - white bread has 5g of sugar per 100 grams and kale has 0.99g of sugar.
Protein
protein
White bread is a great source of protein and it has 265% more protein than kale - white bread has 10.7g of protein per 100 grams and kale has 2.9g of protein.
Fat
saturated fat
Both white bread and kale are low in saturated fat - white bread has 0.63g of saturated fat per 100 grams and kale has 0.18g of saturated fat.
trans fat
Both white bread and kale are low in trans fat - white bread has 0.03g 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 more Vitamin C than white bread - kale has 93.4mg of Vitamin C per 100 grams and white bread does not contain significant amounts.
Vitamin A
Kale is an excellent source of Vitamin A and it has more Vitamin A than white bread - kale has 241ug of Vitamin A per 100 grams and white bread does not contain significant amounts.
Vitamin E
White bread and kale contain similar amounts of Vitamin E - white bread has 0.38mg of Vitamin E per 100 grams and kale has 0.66mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has 49 times more Vitamin K than white bread - white bread has 7.7ug of Vitamin K per 100 grams and kale has 389.6ug of Vitamin K.
The B Vitamins
White bread has more thiamin and niacin. Both white bread and kale contain significant amounts of riboflavin, pantothenic acid, Vitamin B6 and folate.
| White Bread | Kale | |
|---|---|---|
| Thiamin | 0.51 MG | 0.113 MG |
| Riboflavin | 0.255 MG | 0.347 MG |
| Niacin | 4.455 MG | 1.18 MG |
| Pantothenic acid | 0.455 MG | 0.37 MG |
| Vitamin B6 | 0.08 MG | 0.147 MG |
| Folate | 127 UG | 62 UG |
Minerals
calcium
Both white bread and kale are high in calcium. White bread has 169% more calcium than kale - white bread has 684mg of calcium per 100 grams and kale has 254mg of calcium.
iron
White bread is an excellent source of iron and it has 206% more iron than kale - white bread has 4.9mg of iron per 100 grams and kale has 1.6mg of iron.
potassium
Kale is an excellent source of potassium and it has 174% more potassium than white bread - white bread has 127mg of potassium per 100 grams and kale has 348mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| White Bread | Kale | |
|---|---|---|
| beta-carotene | 2 UG | 2873 UG |
| lutein + zeaxanthin | 25 UG | 6261 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than white bread per 100 grams.
| White Bread | Kale | |
|---|---|---|
| alpha linoleic acid | 0.083 G | 0.378 G |
| EPA | 0.003 G | ~ |
| Total | 0.086 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, white bread has more linoleic acid than kale per 100 grams.
| White Bread | Kale | |
|---|---|---|
| other omega 6 | 0.002 G | 0.003 G |
| linoleic acid | 0.879 G | 0.291 G |
| Total | 0.881 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 White Bread or Kale .
Note: The specific food items compared are: White Bread (Bread, white wheat) and Kale (Kale, raw) .
White Bread 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 white bread or kale contain more calories in 100 grams?White bread is high in calories and kale has 90% less calories than white bread - white bread has 238 calories in 100g and kale has 35 calories.
Does white bread or kale have more carbohydrates?
By weight, white bread is high in carbohydrates and kale has 90% fewer carbohydrates than white bread - white bread has 43.9g of carbs for 100g and kale has 4.4g of carbohydrates.
Does white bread or kale contain more calcium?
Both white bread and kale are high in calcium. White bread has 170% more calcium than kale - white bread has 684mg of calcium in 100 grams and kale has 254mg of calcium.
Does white bread or kale contain more iron?
White bread is an abundant source of iron and it has 210% more iron than kale - white bread has 4.9mg of iron in 100 grams and kale has 1.6mg of iron.
Does white bread or kale contain more potassium?
Kale is a rich source of potassium and it has 170% more potassium than white bread - white bread has 127mg of potassium in 100 grams and kale has 348mg of potassium.