White Rice vs. Kale

Nutrition comparison of Cooked White Rice and Kale


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cooked white rice versus kale (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in white rice and kale:

  • Kale has more riboflavin and Vitamin B6.
  • Kale has signficantly less carbohydrates than white rice.
  • Kale is an excellent source of Vitamin A, Vitamin C, Vitamin K, calcium, dietary fiber and potassium.
Detailed nutritional comparison of white rice and kale is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.


Image of White Rice src
Image of Kale src

Calories and Carbs

calories

White rice is high in calories and kale has 73% less calories than white rice - kale has 35 calories per 100 grams and white rice has 130 calories.

For macronutrient ratios, white rice is lighter in protein, much heavier in carbs and much lighter in fat compared to kale per calorie. White rice has a macronutrient ratio of 8:91:1 and for kale, 27:41:32 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

White Rice Kale
Protein 8% 27%
Carbohydrates 91% 41%
Fat 1% 32%
Alcohol ~ ~

carbohydrates

Kale has signficantly less carbohydrates than white rice - kale has 4.4g of total carbs per 100 grams and white rice has 28.6g of carbohydrates.

dietary fiber

Kale is an excellent source of dietary fiber and it has 12 times more dietary fiber than white rice - kale has 4.1g of dietary fiber per 100 grams and white rice has 0.3g of dietary fiber.

sugar

Kale and white rice contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and white rice does not contain significant amounts.

Protein

protein

Kale and white rice contain similar amounts of protein - kale has 2.9g of protein per 100 grams and white rice has 2.4g of protein.

Fat

saturated fat

Both kale and white rice are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and white rice has 0.06g of saturated fat.

Vitamins

Vitamin C

Kale is an excellent source of Vitamin C and it has more Vitamin C than white rice - kale has 93.4mg of Vitamin C per 100 grams and white rice does not contain significant amounts.

Vitamin A

Kale is an excellent source of Vitamin A and it has more Vitamin A than white rice - kale has 241ug of Vitamin A per 100 grams and white rice does not contain significant amounts.

Vitamin E

Kale has more Vitamin E than white rice - kale has 0.66mg of Vitamin E per 100 grams and white rice does not contain significant amounts.

Vitamin K

Kale is an excellent source of Vitamin K and it has more Vitamin K than white rice - kale has 389.6ug of Vitamin K per 100 grams and white rice does not contain significant amounts.

The B Vitamins

Kale has more riboflavin and Vitamin B6. Both white rice and kale contain significant amounts of thiamin, niacin, pantothenic acid and folate.

White Rice Kale
Thiamin 0.167 MG 0.113 MG
Riboflavin 0.016 MG 0.347 MG
Niacin 1.835 MG 1.18 MG
Pantothenic acid 0.411 MG 0.37 MG
Vitamin B6 0.05 MG 0.147 MG
Folate 58 UG 62 UG

Minerals

calcium

Kale is an excellent source of calcium and it has 83 times more calcium than white rice - kale has 254mg of calcium per 100 grams and white rice has 3mg of calcium.

iron

Kale and white rice contain similar amounts of iron - kale has 1.6mg of iron per 100 grams and white rice has 1.5mg of iron.

potassium

Kale is an excellent source of potassium and it has 11 times more potassium than white rice - kale has 348mg of potassium per 100 grams and white rice has 29mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than white rice per 100 grams.

White Rice Kale
alpha linoleic acid 0.01 G 0.378 G
Total 0.01 G 0.378 G

omega 6s

Comparing omega-6 fatty acids, kale has more linoleic acid than white rice per 100 grams.

White Rice Kale
linoleic acid 0.046 G 0.291 G
other omega 6 ~ 0.003 G
Total 0.046 G 0.294 G



Customize your serving size


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 White Rice or Kale .

Note: The specific food items compared are: White Rice (Rice, white, medium-grain, enriched, cooked) and Kale (Kale, raw) .

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FAQ

Does kale or white rice contain more calories in 100 grams?
White rice is high in calories and kale has 70% less calories than white rice - kale has 35 calories in 100g and white rice has 130 calories.

Does kale or white rice have more carbohydrates?
By weight, kale has signficantly fewer carbohydrates than white rice - kale has 4.4g of carbs for 100g and white rice has 28.6g of carbohydrates.

Does kale or white rice contain more calcium?
Kale is a rich source of calcium and it has 83 times more calcium than white rice - kale has 254mg of calcium in 100 grams and white rice has 3mg of calcium.

Does kale or white rice contain more potassium?
Kale is a rich source of potassium and it has 11 times more potassium than white rice - kale has 348mg of potassium in 100 grams and white rice has 29mg of potassium.