Blueberry vs. Kale
Nutrition comparison of Blueberry and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blueberry
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blueberry and kale:
- Both kale and blueberry are high in dietary fiber.
- Kale has 69% less carbohydrates than blueberry.
- Kale has 9 times less sugar than blueberry.
- Kale has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Kale is an excellent source of Vitamin A, Vitamin C, Vitamin K, calcium and potassium.
USDA sources for nutritional information: Blueberry (Blueberries, raw) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kale has 39% less calories than blueberry - kale has 35 calories per 100 grams and blueberry has 57 calories.
For macronutrient ratios, blueberry is much lighter in protein, much heavier in carbs and much lighter in fat compared to kale per calorie. Blueberry has a macronutrient ratio of 5:91:5 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blueberry | Kale | |
|---|---|---|
| Protein | 5% | 28% |
| Carbohydrates | 91% | 41% |
| Fat | 5% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Kale has 69% less carbohydrates than blueberry - kale has 4.4g of total carbs per 100 grams and blueberry has 14.5g of carbohydrates.
dietary fiber
Both kale and blueberry are high in dietary fiber. Kale has 71% more dietary fiber than blueberry - kale has 4.1g of dietary fiber per 100 grams and blueberry has 2.4g of dietary fiber.
sugar
Kale has 9 times less sugar than blueberry - kale has 0.99g of sugar per 100 grams and blueberry has 10g of sugar.
Protein
protein
Kale has 295% more protein than blueberry - kale has 2.9g of protein per 100 grams and blueberry has 0.74g of protein.
Fat
saturated fat
Both kale and blueberry are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and blueberry has 0.03g of saturated fat.
Vitamins
Vitamin C
Kale is an excellent source of Vitamin C and it has 863% more Vitamin C than blueberry - kale has 93.4mg of Vitamin C per 100 grams and blueberry has 9.7mg of Vitamin C.
Vitamin A
Kale is an excellent source of Vitamin A and it has 79 times more Vitamin A than blueberry - kale has 241ug of Vitamin A per 100 grams and blueberry has 3ug of Vitamin A.
Vitamin E
Kale and blueberry contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and blueberry has 0.57mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has 19 times more Vitamin K than blueberry - kale has 389.6ug of Vitamin K per 100 grams and blueberry has 19.3ug of Vitamin K.
The B Vitamins
Kale has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Blueberry | Kale | |
|---|---|---|
| Thiamin | 0.037 MG | 0.113 MG |
| Riboflavin | 0.041 MG | 0.347 MG |
| Niacin | 0.418 MG | 1.18 MG |
| Pantothenic acid | 0.124 MG | 0.37 MG |
| Vitamin B6 | 0.052 MG | 0.147 MG |
| Folate | 6 UG | 62 UG |
Minerals
calcium
Kale is an excellent source of calcium and it has 41 times more calcium than blueberry - kale has 254mg of calcium per 100 grams and blueberry has 6mg of calcium.
iron
Kale has 471% more iron than blueberry - kale has 1.6mg of iron per 100 grams and blueberry has 0.28mg of iron.
potassium
Kale is an excellent source of potassium and it has 352% more potassium than blueberry - kale has 348mg of potassium per 100 grams and blueberry has 77mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, kale has more kaempferol, quercetin and isorhamnetin than blueberry per 100 grams, however, blueberry contains more myricetin than kale per 100 grams.
| Blueberry | Kale | |
|---|---|---|
| luteolin | 0.2 mg | ~ |
| kaempferol | 1.66 mg | 46.8 mg |
| myricetin | 1.3 mg | ~ |
| Quercetin | 7.67 mg | 22.58 mg |
| isorhamnetin | ~ | 23.6 mg |
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,
| Blueberry | Kale | |
|---|---|---|
| beta-carotene | 32 UG | 2873 UG |
| lutein + zeaxanthin | 80 UG | 6261 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than blueberry per 100 grams.
| Blueberry | Kale | |
|---|---|---|
| alpha linoleic acid | 0.058 G | 0.378 G |
| Total | 0.058 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, kale has more linoleic acid than blueberry per 100 grams.
| Blueberry | Kale | |
|---|---|---|
| linoleic acid | 0.088 G | 0.291 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.088 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.
Blueberry 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 blueberry contain more calories in 100 grams?Kale has 40% less calories than blueberry - kale has 35 calories in 100g and blueberry has 57 calories.
Does kale or blueberry have more carbohydrates?
By weight, kale has 70% fewer carbohydrates than blueberry - kale has 4.4g of carbs for 100g and blueberry has 14.5g of carbohydrates.
Does kale or blueberry contain more calcium?
Kale is a rich source of calcium and it has 41 times more calcium than blueberry - kale has 254mg of calcium in 100 grams and blueberry has 6mg of calcium.
Does kale or blueberry contain more potassium?
Kale is a rich source of potassium and it has 350% more potassium than blueberry - kale has 348mg of potassium in 100 grams and blueberry has 77mg of potassium.