Oat Milk vs. Kale
Nutrition comparison of Oat Milk and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oat milk
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oat milk and kale:
- Both kale and oat milk are high in calcium.
- Kale has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, oat milk contains more Vitamin B12.
- Kale is an excellent source of Vitamin A, Vitamin C, Vitamin K, dietary fiber and potassium.
USDA sources for nutritional information: Oat Milk (VANILLA OAT OATMILK, VANILLA) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kale and oat milk contain similar amounts of calories - kale has 35 calories per 100 grams and oat milk has 38 calories.
For macronutrient ratios, oat milk is lighter in protein, much heavier in carbs and lighter in fat compared to kale per calorie. Oat milk has a macronutrient ratio of 13:73:14 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oat Milk | Kale | |
|---|---|---|
| Protein | 13% | 28% |
| Carbohydrates | 73% | 41% |
| Fat | 14% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Kale and oat milk contain similar amounts of carbs - kale has 4.4g of total carbs per 100 grams and oat milk has 7.1g of carbohydrates.
dietary fiber
Kale is an excellent source of dietary fiber and it has 413% more dietary fiber than oat milk - kale has 4.1g of dietary fiber per 100 grams and oat milk has 0.8g of dietary fiber.
sugar
Kale and oat milk contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and oat milk has 2.1g of sugar.
Protein
protein
Kale has 134% more protein than oat milk - kale has 2.9g of protein per 100 grams and oat milk has 1.3g of protein.
Fat
saturated fat
Both kale and oat milk are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and oat milk does not contain significant amounts.
Vitamins
Vitamin C
Kale is an excellent source of Vitamin C and it has more Vitamin C than oat milk - kale has 93.4mg of Vitamin C per 100 grams and oat milk does not contain significant amounts.
Vitamin A
Kale is an excellent source of Vitamin A and it has more Vitamin A than oat milk - kale has 241ug of Vitamin A per 100 grams and oat milk does not contain significant amounts.
Vitamin D
Oat milk has more Vitamin D than kale - oat milk has 33iu of Vitamin D per 100 grams and kale does not contain significant amounts.
Vitamin E
Kale has more Vitamin E than oat milk - kale has 0.66mg of Vitamin E per 100 grams and oat milk does not contain significant amounts.
Vitamin K
Kale is an excellent source of Vitamin K and it has more Vitamin K than oat milk - kale has 389.6ug of Vitamin K per 100 grams and oat milk does not contain significant amounts.
The B Vitamins
Kale has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, oat milk contains more Vitamin B12.
| Oat Milk | Kale | |
|---|---|---|
| Thiamin | ~ | 0.113 MG |
| Riboflavin | 0.142 MG | 0.347 MG |
| Niacin | ~ | 1.18 MG |
| Pantothenic acid | ~ | 0.37 MG |
| Vitamin B6 | ~ | 0.147 MG |
| Folate | ~ | 62 UG |
| Vitamin B12 | 0.38 UG | ~ |
Minerals
calcium
Both kale and oat milk are high in calcium. Kale has 103% more calcium than oat milk - kale has 254mg of calcium per 100 grams and oat milk has 125mg of calcium.
iron
Kale has 433% more iron than oat milk - kale has 1.6mg of iron per 100 grams and oat milk has 0.3mg of iron.
potassium
Kale is an excellent source of potassium and it has 894% more potassium than oat milk - kale has 348mg of potassium per 100 grams and oat milk has 35mg of potassium.
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.
Oat Milk 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 oat milk contain more calories in 100 grams?Kale and oat milk contain similar amounts of calories - kale has 35 calories in 100g and oat milk has 38 calories.
Does kale or oat milk have more carbohydrates?
By weight, kale and oat milk contain similar amounts of carbs - kale has 4.4g of carbs for 100g and oat milk has 7.1g of carbohydrates.
Does kale or oat milk contain more calcium?
Both kale and oat milk are high in calcium. Kale has 100% more calcium than oat milk - kale has 254mg of calcium in 100 grams and oat milk has 125mg of calcium.
Does kale or oat milk contain more potassium?
Kale is a rich source of potassium and it has 890% more potassium than oat milk - kale has 348mg of potassium in 100 grams and oat milk has 35mg of potassium.