Whole Wheat Bread vs. Kale
Nutrition comparison of Whole Wheat Bread and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole wheat bread
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and kale:
- Both whole wheat bread and kale are high in calcium, dietary fiber and potassium.
- Kale has 5.4 times less sugar than whole wheat bread.
- Kale is an excellent source of Vitamin A, Vitamin C and Vitamin K.
- Whole wheat bread has more thiamin and niacin, however, kale contains more riboflavin.
- Whole wheat bread is a great source of iron.
- Whole wheat bread is an excellent source of protein.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Whole wheat bread is high in calories and kale has 87% less calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and kale has 35 calories.
For macronutrient ratios, whole wheat bread is lighter in protein, much heavier in carbs and lighter in fat compared to kale per calorie. Whole wheat bread has a macronutrient ratio of 20:66:14 and for kale, 27:41:32 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Bread | Kale | |
|---|---|---|
| Protein | 20% | 27% |
| Carbohydrates | 66% | 41% |
| Fat | 14% | 32% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat bread is high in carbohydrates and kale has 90% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and kale has 4.4g of carbohydrates.
dietary fiber
Both whole wheat bread and kale are high in dietary fiber. Whole wheat bread has 80% more dietary fiber than kale - whole wheat bread has 7.4g of dietary fiber per 100 grams and kale has 4.1g of dietary fiber.
sugar
Kale has 5.4 times less sugar than whole wheat bread - whole wheat bread has 6.4g of sugar per 100 grams and kale has 0.99g of sugar.
Protein
protein
Whole wheat bread is an excellent source of protein and it has 358% more protein than kale - whole wheat bread has 13.4g of protein per 100 grams and kale has 2.9g of protein.
Fat
saturated fat
Both whole wheat bread and kale are low in saturated fat - whole wheat bread has 0.87g of saturated fat per 100 grams and kale has 0.18g of saturated fat.
Vitamins
Vitamin C
Kale is an excellent source of Vitamin C and it has 933 times more Vitamin C than whole wheat bread - whole wheat bread has 0.1mg of Vitamin C per 100 grams and kale has 93.4mg of Vitamin C.
Vitamin A
Kale is an excellent source of Vitamin A and it has more Vitamin A than whole wheat bread - kale has 241ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin E
Whole wheat bread and kale contain similar amounts of Vitamin E - whole wheat bread has 0.37mg 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 277 times more Vitamin K than whole wheat bread - whole wheat bread has 1.4ug of Vitamin K per 100 grams and kale has 389.6ug of Vitamin K.
The B Vitamins
Whole wheat bread has more thiamin and niacin, however, kale contains more riboflavin. Both whole wheat bread and kale contain significant amounts of pantothenic acid, Vitamin B6 and folate.
| Whole Wheat Bread | Kale | |
|---|---|---|
| Thiamin | 0.279 MG | 0.113 MG |
| Riboflavin | 0.131 MG | 0.347 MG |
| Niacin | 4.042 MG | 1.18 MG |
| Pantothenic acid | 0.336 MG | 0.37 MG |
| Vitamin B6 | 0.263 MG | 0.147 MG |
| Folate | 75 UG | 62 UG |
Minerals
calcium
Both whole wheat bread and kale are high in calcium. Kale has 147% more calcium than whole wheat bread - whole wheat bread has 103mg of calcium per 100 grams and kale has 254mg of calcium.
iron
Whole wheat bread is a great source of iron and it has 56% more iron than kale - whole wheat bread has 2.5mg of iron per 100 grams and kale has 1.6mg of iron.
potassium
Both whole wheat bread and kale are high in potassium. Kale has 51% more potassium than whole wheat bread - whole wheat bread has 230mg 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,
| Whole Wheat Bread | Kale | |
|---|---|---|
| beta-carotene | 1 UG | 2873 UG |
| lutein + zeaxanthin | 94 UG | 6261 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both whole wheat bread and kale contain significant amounts of alpha linoleic acid (ALA).
| Whole Wheat Bread | Kale | |
|---|---|---|
| alpha linoleic acid | 0.205 G | 0.378 G |
| Total | 0.205 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, whole wheat bread has more linoleic acid than kale per 100 grams.
| Whole Wheat Bread | Kale | |
|---|---|---|
| other omega 6 | ~ | 0.003 G |
| linoleic acid | 1.667 G | 0.291 G |
| Total | 1.667 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 Whole Wheat Bread or Kale .
Note: The specific food items compared are: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Kale (Kale, raw) .
Whole Wheat 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 % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 whole wheat bread or kale contain more calories in 100 grams?Whole wheat bread is high in calories and kale has 90% less calories than whole wheat bread - whole wheat bread has 265 calories in 100g and kale has 35 calories.
Does whole wheat bread or kale have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and kale has 90% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and kale has 4.4g of carbohydrates.
Does whole wheat bread or kale contain more calcium?
Both whole wheat bread and kale are high in calcium. Kale has 150% more calcium than whole wheat bread - whole wheat bread has 103mg of calcium in 100 grams and kale has 254mg of calcium.
Does whole wheat bread or kale contain more potassium?
Both whole wheat bread and kale are high in potassium. Kale has 50% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium in 100 grams and kale has 348mg of potassium.