Orange vs. Kale

Nutrition comparison of Orange and Kale


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

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

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

  • Both kale and orange are high in Vitamin C, calcium and dietary fiber.
  • Kale has 62% less carbohydrates than orange.
  • Kale has 8.2 times less sugar than orange.
  • Kale has more riboflavin, niacin, Vitamin B6 and folate.
  • Kale has signficantly more iron than orange.
  • Kale is an excellent source of Vitamin A, Vitamin K and potassium.
Detailed nutritional comparison of orange 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: Orange (Oranges, raw, Florida) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.


Image of Orange src
Image of Kale src

Calories and Carbs

calories

Kale and orange contain similar amounts of calories - kale has 35 calories per 100 grams and orange has 46 calories.

For macronutrient ratios, orange is much lighter in protein, much heavier in carbs and much lighter in fat compared to kale per calorie. Orange has a macronutrient ratio of 6:91:4 and for kale, 27:41:32 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Orange Kale
Protein 6% 27%
Carbohydrates 91% 41%
Fat 4% 32%
Alcohol ~ ~

carbohydrates

Kale has 62% less carbohydrates than orange - kale has 4.4g of total carbs per 100 grams and orange has 11.5g of carbohydrates.

The carbs in kale are made of 81% dietary fiber and 19% sugar, whereas the carbs in orange comprise of 79% sugar and 21% dietary fiber.

dietary fiber

Both kale and orange are high in dietary fiber. Kale has 71% more dietary fiber than orange - kale has 4.1g of dietary fiber per 100 grams and orange has 2.4g of dietary fiber.

sugar

Kale has 8.2 times less sugar than orange - kale has 0.99g of sugar per 100 grams and orange has 9.1g of sugar.

Protein

protein

Kale has 317% more protein than orange - kale has 2.9g of protein per 100 grams and orange has 0.7g of protein.

Fat

saturated fat

Both kale and orange are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and orange has 0.03g of saturated fat.

Vitamins

Vitamin C

Both kale and orange are high in Vitamin C. Kale has 108% more Vitamin C than orange - kale has 93.4mg of Vitamin C per 100 grams and orange has 45mg of Vitamin C.

Vitamin A

Kale is an excellent source of Vitamin A and it has 20 times more Vitamin A than orange - kale has 241ug of Vitamin A per 100 grams and orange has 11ug of Vitamin A.

Vitamin E

Kale and orange contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and orange has 0.18mg of Vitamin E.

Vitamin K

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

The B Vitamins

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

Orange Kale
Thiamin 0.1 MG 0.113 MG
Riboflavin 0.04 MG 0.347 MG
Niacin 0.4 MG 1.18 MG
Pantothenic acid 0.25 MG 0.37 MG
Vitamin B6 0.051 MG 0.147 MG
Folate 17 UG 62 UG

Minerals

calcium

Both kale and orange are high in calcium. Kale has 491% more calcium than orange - kale has 254mg of calcium per 100 grams and orange has 43mg of calcium.

iron

Kale has signficantly more iron than orange - kale has 1.6mg of iron per 100 grams and orange has 0.09mg of iron.

potassium

Kale is an excellent source of potassium and it has 106% more potassium than orange - kale has 348mg of potassium per 100 grams and orange has 169mg of potassium.

Antioxidants and Phytonutrients

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,

Orange Kale
beta-carotene 71 UG 2873 UG
alpha-carotene 11 UG ~
lutein + zeaxanthin 129 UG 6261 UG

Omega-3 and Omega-6

omega 3s

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

Orange Kale
alpha linoleic acid 0.011 G 0.378 G
Total 0.011 G 0.378 G

omega 6s

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

Orange Kale
linoleic acid 0.031 G 0.291 G
other omega 6 ~ 0.003 G
Total 0.031 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 Orange or Kale .

Note: The specific food items compared are: Orange (Oranges, raw, Florida) and Kale (Kale, raw) .

Orange g

()
Daily Values (%)

Kale g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does kale or orange contain more calories in 100 grams?
Kale and orange contain similar amounts of calories - kale has 35 calories in 100g and orange has 46 calories.

Does kale or orange have more carbohydrates?
By weight, kale has 60% fewer carbohydrates than orange - kale has 4.4g of carbs for 100g and orange has 11.5g of carbohydrates. the carbs in kale are made of 80% dietary fiber and 20% sugar, whereas the carbs in orange comprise of 80% sugar and 20% dietary fiber.

Does kale or orange contain more calcium?
Both kale and orange are high in calcium. Kale has 490% more calcium than orange - kale has 254mg of calcium in 100 grams and orange has 43mg of calcium.

Does kale or orange contain more potassium?
Kale is a rich source of potassium and it has 110% more potassium than orange - kale has 348mg of potassium in 100 grams and orange has 169mg of potassium.