Pork vs. Kale
Nutrition comparison of Cooked Pork and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
pork
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pork and kale:
- Both pork and kale are high in potassium.
- Kale is an excellent source of Vitamin A, Vitamin C, Vitamin K, calcium and dietary fiber.
- Pork has more thiamin, niacin, Vitamin B6 and Vitamin B12, however, kale contains more folate.
- Pork is an excellent source of protein.
USDA sources for nutritional information: Pork (Pork, fresh, ground, cooked) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pork is high in calories and kale has 88% less calories than pork - pork has 297 calories per 100 grams and kale has 35 calories.
For macronutrient ratios, pork is heavier in protein, much lighter in carbs and much heavier in fat compared to kale per calorie. Pork has a macronutrient ratio of 36:0:65 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pork | Kale | |
|---|---|---|
| Protein | 36% | 28% |
| Carbohydrates | ~ | 41% |
| Fat | 65% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Both kale and pork are low in carbohydrates - kale has 4.4g of total carbs per 100 grams and pork does not contain significant amounts.
dietary fiber
Kale is an excellent source of dietary fiber and it has more dietary fiber than pork - kale has 4.1g of dietary fiber per 100 grams and pork does not contain significant amounts.
sugar
Kale and pork contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and pork does not contain significant amounts.
Protein
protein
Pork is an excellent source of protein and it has 780% more protein than kale - pork has 25.7g of protein per 100 grams and kale has 2.9g of protein.
Fat
saturated fat
Pork is high in saturated fat and kale has 98% less saturated fat than pork - pork has 7.7g of saturated fat per 100 grams and kale has 0.18g of saturated fat.
cholesterol
Kale has less cholesterol than pork - pork has 94mg 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 132 times more Vitamin C than pork - pork has 0.7mg of Vitamin C per 100 grams and kale has 93.4mg of Vitamin C.
Vitamin A
Kale is an excellent source of Vitamin A and it has 119 times more Vitamin A than pork - pork has 2ug of Vitamin A per 100 grams and kale has 241ug of Vitamin A.
Vitamin D
Pork has more Vitamin D than kale - pork has 21iu of Vitamin D per 100 grams and kale does not contain significant amounts.
Vitamin E
Pork and kale contain similar amounts of Vitamin E - pork has 0.21mg of Vitamin E per 100 grams and kale has 0.66mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has more Vitamin K than pork - kale has 389.6ug of Vitamin K per 100 grams and pork does not contain significant amounts.
The B Vitamins
Pork has more thiamin, niacin, Vitamin B6 and Vitamin B12, however, kale contains more folate. Both pork and kale contain significant amounts of riboflavin and pantothenic acid.
| Pork | Kale | |
|---|---|---|
| Thiamin | 0.706 MG | 0.113 MG |
| Riboflavin | 0.22 MG | 0.347 MG |
| Niacin | 4.206 MG | 1.18 MG |
| Pantothenic acid | 0.52 MG | 0.37 MG |
| Vitamin B6 | 0.391 MG | 0.147 MG |
| Folate | 6 UG | 62 UG |
| Vitamin B12 | 0.54 UG | ~ |
Minerals
calcium
Kale is an excellent source of calcium and it has 10 times more calcium than pork - pork has 22mg of calcium per 100 grams and kale has 254mg of calcium.
iron
Pork and kale contain similar amounts of iron - pork has 1.3mg of iron per 100 grams and kale has 1.6mg of iron.
potassium
Both pork and kale are high in potassium. Pork has a little more potassium (4%) than kale by weight - pork has 362mg of potassium per 100 grams and kale has 348mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than pork per 100 grams.
| Pork | Kale | |
|---|---|---|
| alpha linoleic acid | 0.07 G | 0.378 G |
| Total | 0.07 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, pork has more linoleic acid than kale per 100 grams.
| Pork | Kale | |
|---|---|---|
| linoleic acid | 1.64 G | 0.291 G |
| other omega 6 | 0.08 G | 0.003 G |
| Total | 1.72 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.
Cooked Pork 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 pork or kale contain more calories in 100 grams?Pork is high in calories and kale has 90% less calories than pork - pork has 297 calories in 100g and kale has 35 calories.
Is pork or kale better for protein?
Pork is a fantastic source of protein and it has 780% more protein than kale - pork has 25.7g of protein per 100 grams and kale has 2.9g of protein.
Does kale or pork have more carbohydrates?
By weight, both kale and pork are low in carbohydrates - kale has 4.4g of carbs for 100g and pork has no carbs..
Does pork or kale contain more calcium?
Kale is a rich source of calcium and it has 10 times more calcium than pork - pork has 22mg of calcium in 100 grams and kale has 254mg of calcium.
Does pork or kale contain more potassium?
Both pork and kale are high in potassium. Pork has a little more potassium ( 0%) than kale by weight - pork has 362mg of potassium in 100 grams and kale has 348mg of potassium.