Yogurt vs. Kale
Nutrition comparison of Yogurt and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
yogurt
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in yogurt and kale:
- Both kale and yogurt are high in calcium.
- Kale has 10.7 times less saturated fat than yogurt.
- Kale has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, yogurt contains more Vitamin B12.
- Kale has signficantly more iron than yogurt.
- Kale is an excellent source of Vitamin A, Vitamin C, Vitamin K, dietary fiber and potassium.
USDA sources for nutritional information: Yogurt (Yogurt, plain, whole milk) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kale has 43% less calories than yogurt - kale has 35 calories per 100 grams and yogurt has 61 calories.
For macronutrient ratios, yogurt is lighter in protein, lighter in carbs and heavier in fat compared to kale per calorie. Yogurt has a macronutrient ratio of 22:30:48 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Yogurt | Kale | |
|---|---|---|
| Protein | 22% | 28% |
| Carbohydrates | 30% | 41% |
| Fat | 48% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Both kale and yogurt are low in carbohydrates - kale has 4.4g of total carbs per 100 grams and yogurt has 4.7g of carbohydrates.
The carbs in kale are made of 81% dietary fiber and 19% sugar, whereas the carbs in yogurt comprise of 100% sugar.
dietary fiber
Kale is an excellent source of dietary fiber and it has more dietary fiber than yogurt - kale has 4.1g of dietary fiber per 100 grams and yogurt does not contain significant amounts.
sugar
Kale and yogurt contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and yogurt has 4.7g of sugar.
Protein
protein
Kale and yogurt contain similar amounts of protein - kale has 2.9g of protein per 100 grams and yogurt has 3.5g of protein.
Fat
saturated fat
Kale has 10.7 times less saturated fat than yogurt - kale has 0.18g of saturated fat per 100 grams and yogurt has 2.1g of saturated fat.
cholesterol
Kale has less cholesterol than yogurt - yogurt has 13mg of cholesterol per 100 grams and kale does not contain significant amounts.
Vitamins
Vitamin C
Kale is an excellent source of Vitamin C and it has 185 times more Vitamin C than yogurt - kale has 93.4mg of Vitamin C per 100 grams and yogurt has 0.5mg of Vitamin C.
Vitamin A
Kale is an excellent source of Vitamin A and it has 793% more Vitamin A than yogurt - kale has 241ug of Vitamin A per 100 grams and yogurt has 27ug of Vitamin A.
Vitamin D
Yogurt and kale contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and kale does not contain significant amounts.
Vitamin E
Kale and yogurt contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and yogurt has 0.06mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has 1947 times more Vitamin K than yogurt - kale has 389.6ug of Vitamin K per 100 grams and yogurt has 0.2ug of Vitamin K.
The B Vitamins
Kale has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, yogurt contains more Vitamin B12. Both yogurt and kale contain significant amounts of pantothenic acid.
| Yogurt | Kale | |
|---|---|---|
| Thiamin | 0.029 MG | 0.113 MG |
| Riboflavin | 0.142 MG | 0.347 MG |
| Niacin | 0.075 MG | 1.18 MG |
| Pantothenic acid | 0.389 MG | 0.37 MG |
| Vitamin B6 | 0.032 MG | 0.147 MG |
| Folate | 7 UG | 62 UG |
| Vitamin B12 | 0.37 UG | ~ |
Minerals
calcium
Both kale and yogurt are high in calcium. Kale has 110% more calcium than yogurt - kale has 254mg of calcium per 100 grams and yogurt has 121mg of calcium.
iron
Kale has signficantly more iron than yogurt - kale has 1.6mg of iron per 100 grams and yogurt has 0.05mg of iron.
potassium
Kale is an excellent source of potassium and it has 125% more potassium than yogurt - kale has 348mg of potassium per 100 grams and yogurt has 155mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than yogurt per 100 grams.
| Yogurt | Kale | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.378 G |
| Total | 0.027 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, kale has more linoleic acid than yogurt per 100 grams.
| Yogurt | Kale | |
|---|---|---|
| linoleic acid | 0.065 G | 0.291 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.065 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.
Yogurt 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 yogurt contain more calories in 100 grams?Kale has 40% less calories than yogurt - kale has 35 calories in 100g and yogurt has 61 calories.
Does kale or yogurt have more carbohydrates?
By weight, both kale and yogurt are low in carbohydrates - kale has 4.4g of carbs for 100g and yogurt has 4.7g of carbohydrates. the carbs in kale are made of 80% dietary fiber and 20% sugar, whereas the carbs in yogurt comprise of 100% sugar.
Does kale or yogurt contain more calcium?
Both kale and yogurt are high in calcium. Kale has 110% more calcium than yogurt - kale has 254mg of calcium in 100 grams and yogurt has 121mg of calcium.
Does kale or yogurt contain more potassium?
Kale is a rich source of potassium and it has 130% more potassium than yogurt - kale has 348mg of potassium in 100 grams and yogurt has 155mg of potassium.