Kefir vs. Kale
Nutrition comparison of Kefir and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kefir
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kefir and kale:
- Both kale and kefir are high in Vitamin A and calcium.
- Kale has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, kefir contains more Vitamin B12.
- Kale has signficantly more iron than kefir.
- Kale is an excellent source of Vitamin C, Vitamin K, dietary fiber and potassium.
USDA sources for nutritional information: Kefir (Kefir, lowfat, plain, LIFEWAY) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kale and kefir contain similar amounts of calories - kale has 35 calories per 100 grams and kefir has 43 calories.
For macronutrient ratios, kefir is heavier in protein, lighter in fat and similar to kale for carbs. Kefir has a macronutrient ratio of 35:44:21 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kefir | Kale | |
|---|---|---|
| Protein | 35% | 28% |
| Carbohydrates | 44% | 41% |
| Fat | 21% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Both kale and kefir are low in carbohydrates - kale has 4.4g of total carbs per 100 grams and kefir has 4.8g of carbohydrates.
The carbs in kale are made of 81% dietary fiber and 19% sugar, whereas the carbs in kefir comprise of 100% sugar.
dietary fiber
Kale is an excellent source of dietary fiber and it has more dietary fiber than kefir - kale has 4.1g of dietary fiber per 100 grams and kefir does not contain significant amounts.
sugar
Kale and kefir contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and kefir has 4.6g of sugar.
Protein
protein
Kale and kefir contain similar amounts of protein - kale has 2.9g of protein per 100 grams and kefir has 3.8g of protein.
Fat
saturated fat
Both kale and kefir are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and kefir has 0.66g of saturated fat.
trans fat
Both kefir and kale are low in trans fat - kefir has 0.04g of trans fat per 100 grams and kale does not contain significant amounts.
cholesterol
Both kefir and kale are low in cholesterol - kefir has 5mg 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 466 times more Vitamin C than kefir - kale has 93.4mg of Vitamin C per 100 grams and kefir has 0.2mg of Vitamin C.
Vitamin A
Both kale and kefir are high in Vitamin A. Kale has 41% more Vitamin A than kefir - kale has 241ug of Vitamin A per 100 grams and kefir has 171ug of Vitamin A.
Vitamin D
Kefir has more Vitamin D than kale - kefir has 41iu of Vitamin D per 100 grams and kale does not contain significant amounts.
Vitamin E
Kale and kefir contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and kefir has 0.02mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has 3895 times more Vitamin K than kefir - kale has 389.6ug of Vitamin K per 100 grams and kefir has 0.1ug of Vitamin K.
The B Vitamins
Kale has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, kefir contains more Vitamin B12. Both kefir and kale contain significant amounts of pantothenic acid.
| Kefir | Kale | |
|---|---|---|
| Thiamin | 0.03 MG | 0.113 MG |
| Riboflavin | 0.135 MG | 0.347 MG |
| Niacin | 0.15 MG | 1.18 MG |
| Pantothenic acid | 0.385 MG | 0.37 MG |
| Vitamin B6 | 0.058 MG | 0.147 MG |
| Folate | 13 UG | 62 UG |
| Vitamin B12 | 0.29 UG | ~ |
Minerals
calcium
Both kale and kefir are high in calcium. Kale has 95% more calcium than kefir - kale has 254mg of calcium per 100 grams and kefir has 130mg of calcium.
iron
Kale has signficantly more iron than kefir - kale has 1.6mg of iron per 100 grams and kefir has 0.04mg of iron.
potassium
Kale is an excellent source of potassium and it has 112% more potassium than kefir - kale has 348mg of potassium per 100 grams and kefir has 164mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than kefir per 100 grams.
| Kefir | Kale | |
|---|---|---|
| alpha linoleic acid | 0.006 G | 0.378 G |
| DPA | 0.001 G | ~ |
| Total | 0.007 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, kale has more linoleic acid than kefir per 100 grams.
| Kefir | Kale | |
|---|---|---|
| other omega 6 | 0.002 G | 0.003 G |
| linoleic acid | 0.042 G | 0.291 G |
| Total | 0.044 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.
Kefir 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 kefir contain more calories in 100 grams?Kale and kefir contain similar amounts of calories - kale has 35 calories in 100g and kefir has 43 calories.
Is kale or kefir better for protein?
Kale and kefir contain similar amounts of protein - kale has 2.9g of protein per 100 grams and kefir has 3.8g of protein.
Does kale or kefir have more carbohydrates?
By weight, both kale and kefir are low in carbohydrates - kale has 4.4g of carbs for 100g and kefir has 4.8g of carbohydrates. the carbs in kale are made of 80% dietary fiber and 20% sugar, whereas the carbs in kefir comprise of 100% sugar.
Does kale or kefir contain more calcium?
Both kale and kefir are high in calcium. Kale has 100% more calcium than kefir - kale has 254mg of calcium in 100 grams and kefir has 130mg of calcium.
Does kale or kefir contain more potassium?
Kale is a rich source of potassium and it has 110% more potassium than kefir - kale has 348mg of potassium in 100 grams and kefir has 164mg of potassium.