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:
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, 27:41:32 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Yogurt | Kale | |
---|---|---|
Protein | 22% | 27% |
Carbohydrates | 30% | 41% |
Fat | 48% | 32% |
Alcohol | ~ | ~ |
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.
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.
Kale and yogurt contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and yogurt has 4.7g of sugar.
Kale and yogurt contain similar amounts of protein - kale has 2.9g of protein per 100 grams and yogurt has 3.5g of protein.
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.
Kale has less cholesterol than yogurt - yogurt has 13mg of cholesterol per 100 grams and kale does not contain significant amounts.
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.
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.
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.
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.
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.
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 | ~ |
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.
Kale has signficantly more iron than yogurt - kale has 1.6mg of iron per 100 grams and yogurt has 0.05mg of iron.
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.
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 |
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 |
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 Yogurt or Kale .
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 % |
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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 % |
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5% | chlorine | 5% |
|
MG % | |
UG % |
|
5% | chromium | 5% |
|
UG % | |
MG % |
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5% | copper | 5% |
|
MG % | |
UG % |
|
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 | |||