Skim Milk vs. Kale

Nutrition comparison of Skim Milk and Kale


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

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

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

  • Both kale and skim milk are high in calcium.
  • Kale has 4.1 times less sugar than skim milk.
  • Kale has more thiamin, niacin, Vitamin B6 and folate, however, skim milk contains more Vitamin B12.
  • Kale has signficantly more iron than skim milk.
  • Kale is an excellent source of Vitamin A, Vitamin C, Vitamin K, dietary fiber and potassium.
Detailed nutritional comparison of skim milk 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: Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.


Image of Skim Milk src
Image of Kale src

Calories and Carbs

calories

Kale and skim milk contain similar amounts of calories - kale has 35 calories per 100 grams and skim milk has 34 calories.

For macronutrient ratios, skim milk is heavier in protein, heavier in carbs and much lighter in fat compared to kale per calorie. Skim milk has a macronutrient ratio of 39:58:3 and for kale, 27:41:32 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Skim Milk Kale
Protein 39% 27%
Carbohydrates 58% 41%
Fat 3% 32%
Alcohol ~ ~

carbohydrates

Both kale and skim milk are low in carbohydrates - kale has 4.4g of total carbs per 100 grams and skim milk has 5g of carbohydrates.

The carbs in kale are made of 81% dietary fiber and 19% sugar, whereas the carbs in skim milk comprise of 100% sugar.

dietary fiber

Kale is an excellent source of dietary fiber and it has more dietary fiber than skim milk - kale has 4.1g of dietary fiber per 100 grams and skim milk does not contain significant amounts.

sugar

Kale has 4.1 times less sugar than skim milk - kale has 0.99g of sugar per 100 grams and skim milk has 5.1g of sugar.

Protein

protein

Kale and skim milk contain similar amounts of protein - kale has 2.9g of protein per 100 grams and skim milk has 3.4g of protein.

Fat

saturated fat

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

cholesterol

Both skim milk and kale are low in cholesterol - skim milk has 2mg 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 more Vitamin C than skim milk - kale has 93.4mg of Vitamin C per 100 grams and skim milk does not contain significant amounts.

Vitamin A

Kale is an excellent source of Vitamin A and it has 295% more Vitamin A than skim milk - kale has 241ug of Vitamin A per 100 grams and skim milk has 61ug of Vitamin A.

Vitamin D

Skim milk has more Vitamin D than kale - skim milk has 47iu of Vitamin D per 100 grams and kale does not contain significant amounts.

Vitamin E

Kale and skim milk contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and skim milk has 0.01mg of Vitamin E.

Vitamin K

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

The B Vitamins

Kale has more thiamin, niacin, Vitamin B6 and folate, however, skim milk contains more Vitamin B12. Both skim milk and kale contain significant amounts of riboflavin and pantothenic acid.

Skim Milk Kale
Thiamin 0.045 MG 0.113 MG
Riboflavin 0.182 MG 0.347 MG
Niacin 0.094 MG 1.18 MG
Pantothenic acid 0.357 MG 0.37 MG
Vitamin B6 0.037 MG 0.147 MG
Folate 5 UG 62 UG
Vitamin B12 0.5 UG ~

Minerals

calcium

Both kale and skim milk are high in calcium. Kale has 108% more calcium than skim milk - kale has 254mg of calcium per 100 grams and skim milk has 122mg of calcium.

iron

Kale has signficantly more iron than skim milk - kale has 1.6mg of iron per 100 grams and skim milk has 0.03mg of iron.

potassium

Kale is an excellent source of potassium and it has 123% more potassium than skim milk - kale has 348mg of potassium per 100 grams and skim milk has 156mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Skim Milk Kale
alpha linoleic acid 0.001 G 0.378 G
Total 0.001 G 0.378 G

omega 6s

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

Skim Milk Kale
linoleic acid 0.002 G 0.291 G
other omega 6 ~ 0.003 G
Total 0.002 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 Skim Milk or Kale .

Note: The specific food items compared are: Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) and Kale (Kale, raw) .

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FAQ

Does kale or skim milk contain more calories in 100 grams?
Kale and skim milk contain similar amounts of calories - kale has 35 calories in 100g and skim milk has 34 calories.

Is kale or skim milk better for protein?
Kale and skim milk contain similar amounts of protein - kale has 2.9g of protein per 100 grams and skim milk has 3.4g of protein.

Does kale or skim milk have more carbohydrates?
By weight, both kale and skim milk are low in carbohydrates - kale has 4.4g of carbs for 100g and skim milk has 5g of carbohydrates. the carbs in kale are made of 80% dietary fiber and 20% sugar, whereas the carbs in skim milk comprise of 100% sugar.

Does kale or skim milk contain more calcium?
Both kale and skim milk are high in calcium. Kale has 110% more calcium than skim milk - kale has 254mg of calcium in 100 grams and skim milk has 122mg of calcium.

Does kale or skim milk contain more potassium?
Kale is a rich source of potassium and it has 120% more potassium than skim milk - kale has 348mg of potassium in 100 grams and skim milk has 156mg of potassium.