Whole Wheat Flour vs. Kale
Nutrition comparison of Whole Wheat Flour 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 flour
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat flour and kale:
- Both kale and whole wheat flour are high in dietary fiber and potassium.
- Kale is an excellent source of Vitamin A, Vitamin C, Vitamin K and calcium.
- Whole wheat flour has more thiamin, niacin and pantothenic acid, however, kale contains more folate.
- Whole wheat flour is a great source of protein.
- Whole wheat flour is an excellent source of iron.
USDA sources for nutritional information: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Whole wheat flour is high in calories and kale has 89% less calories than whole wheat flour - kale has 35 calories per 100 grams and whole wheat flour has 332 calories.
For macronutrient ratios, whole wheat flour is lighter in protein, much heavier in carbs and much lighter in fat compared to kale per calorie. Whole wheat flour has a macronutrient ratio of 11:84:5 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Flour | Kale | |
|---|---|---|
| Protein | 11% | 28% |
| Carbohydrates | 84% | 41% |
| Fat | 5% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat flour is high in carbohydrates and kale has 94% less carbohydrates than whole wheat flour - kale has 4.4g of total carbs per 100 grams and whole wheat flour has 74.5g of carbohydrates.
dietary fiber
Both kale and whole wheat flour are high in dietary fiber. Whole wheat flour has 220% more dietary fiber than kale - kale has 4.1g of dietary fiber per 100 grams and whole wheat flour has 13.1g of dietary fiber.
sugar
Kale and whole wheat flour contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and whole wheat flour has 1g of sugar.
Protein
protein
Whole wheat flour is a great source of protein and it has 229% more protein than kale - kale has 2.9g of protein per 100 grams and whole wheat flour has 9.6g of protein.
Fat
saturated fat
Both kale and whole wheat flour are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and whole wheat flour has 0.43g of saturated fat.
Vitamins
Vitamin C
Kale is an excellent source of Vitamin C and it has more Vitamin C than whole wheat flour - kale has 93.4mg of Vitamin C per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin A
Kale is an excellent source of Vitamin A and it has more Vitamin A than whole wheat flour - kale has 241ug of Vitamin A per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin E
Kale and whole wheat flour contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and whole wheat flour has 0.53mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has 204 times more Vitamin K than whole wheat flour - kale has 389.6ug of Vitamin K per 100 grams and whole wheat flour has 1.9ug of Vitamin K.
The B Vitamins
Whole wheat flour has more thiamin, niacin and pantothenic acid, however, kale contains more folate. Both whole wheat flour and kale contain significant amounts of riboflavin and Vitamin B6.
| Whole Wheat Flour | Kale | |
|---|---|---|
| Thiamin | 0.297 MG | 0.113 MG |
| Riboflavin | 0.188 MG | 0.347 MG |
| Niacin | 5.347 MG | 1.18 MG |
| Pantothenic acid | 1.011 MG | 0.37 MG |
| Vitamin B6 | 0.191 MG | 0.147 MG |
| Folate | 28 UG | 62 UG |
Minerals
calcium
Kale is an excellent source of calcium and it has 670% more calcium than whole wheat flour - kale has 254mg of calcium per 100 grams and whole wheat flour has 33mg of calcium.
iron
Whole wheat flour is an excellent source of iron and it has 132% more iron than kale - kale has 1.6mg of iron per 100 grams and whole wheat flour has 3.7mg of iron.
potassium
Both kale and whole wheat flour are high in potassium. Whole wheat flour has 13% more potassium than kale - kale has 348mg of potassium per 100 grams and whole wheat flour has 394mg 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 Flour | Kale | |
|---|---|---|
| beta-carotene | 5 UG | 2873 UG |
| lutein + zeaxanthin | 220 UG | 6261 UG |
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: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Kale (Kale, raw) .
Whole Wheat Flour 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 whole wheat flour contain more calories in 100 grams?Whole wheat flour is high in calories and kale has 90% less calories than whole wheat flour - kale has 35 calories in 100g and whole wheat flour has 332 calories.
Does kale or whole wheat flour have more carbohydrates?
By weight, whole wheat flour is high in carbohydrates and kale has 90% fewer carbohydrates than whole wheat flour - kale has 4.4g of carbs for 100g and whole wheat flour has 74.5g of carbohydrates.
Does kale or whole wheat flour contain more calcium?
Kale is a rich source of calcium and it has 670% more calcium than whole wheat flour - kale has 254mg of calcium in 100 grams and whole wheat flour has 33mg of calcium.
Does kale or whole wheat flour contain more iron?
Whole wheat flour is an abundant source of iron and it has 130% more iron than kale - kale has 1.6mg of iron in 100 grams and whole wheat flour has 3.7mg of iron.
Does kale or whole wheat flour contain more potassium?
Both kale and whole wheat flour are high in potassium. Whole wheat flour has 10% more potassium than kale - kale has 348mg of potassium in 100 grams and whole wheat flour has 394mg of potassium.