Turkey vs. Kale
Nutrition comparison of Cooked Turkey and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
turkey
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in turkey and kale:
- Both kale and turkey are high in potassium.
- Kale has 11.1 times less saturated fat than turkey.
- Kale has more thiamin and folate, however, turkey contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Kale has signficantly less cholesterol than turkey.
- Kale is an excellent source of Vitamin A, Vitamin C, Vitamin K, calcium and dietary fiber.
- Turkey is an excellent source of protein.
USDA sources for nutritional information: Turkey (Turkey, whole, meat and skin, cooked, roasted) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Turkey is high in calories and kale has 81% less calories than turkey - kale has 35 calories per 100 grams and turkey has 189 calories.
For macronutrient ratios, turkey is much heavier in protein, much lighter in carbs and heavier in fat compared to kale per calorie. Turkey has a macronutrient ratio of 63:0:37 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Turkey | Kale | |
|---|---|---|
| Protein | 63% | 28% |
| Carbohydrates | ~ | 41% |
| Fat | 37% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Both kale and turkey are low in carbohydrates - kale has 4.4g of total carbs per 100 grams and turkey has 0.06g of carbohydrates.
dietary fiber
Kale is an excellent source of dietary fiber and it has more dietary fiber than turkey - kale has 4.1g of dietary fiber per 100 grams and turkey does not contain significant amounts.
sugar
Kale and turkey contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and turkey does not contain significant amounts.
Protein
protein
Turkey is an excellent source of protein and it has 878% more protein than kale - kale has 2.9g of protein per 100 grams and turkey has 28.6g of protein.
Fat
saturated fat
Kale has 11.1 times less saturated fat than turkey - kale has 0.18g of saturated fat per 100 grams and turkey has 2.2g of saturated fat.
trans fat
Both turkey and kale are low in trans fat - turkey has 0.1g of trans fat per 100 grams and kale does not contain significant amounts.
cholesterol
Kale has signficantly less cholesterol than turkey - turkey has 109mg 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 turkey - kale has 93.4mg of Vitamin C per 100 grams and turkey does not contain significant amounts.
Vitamin A
Kale is an excellent source of Vitamin A and it has 19 times more Vitamin A than turkey - kale has 241ug of Vitamin A per 100 grams and turkey has 12ug of Vitamin A.
Vitamin D
Turkey has more Vitamin D than kale - turkey has 15iu of Vitamin D per 100 grams and kale does not contain significant amounts.
Vitamin E
Kale and turkey contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and turkey has 0.07mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has more Vitamin K than turkey - kale has 389.6ug of Vitamin K per 100 grams and turkey does not contain significant amounts.
The B Vitamins
Kale has more thiamin and folate, however, turkey contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both turkey and kale contain significant amounts of riboflavin.
| Turkey | Kale | |
|---|---|---|
| Thiamin | 0.045 MG | 0.113 MG |
| Riboflavin | 0.281 MG | 0.347 MG |
| Niacin | 9.573 MG | 1.18 MG |
| Pantothenic acid | 0.948 MG | 0.37 MG |
| Vitamin B6 | 0.616 MG | 0.147 MG |
| Folate | 9 UG | 62 UG |
| Vitamin B12 | 1.02 UG | ~ |
Minerals
calcium
Kale is an excellent source of calcium and it has 17 times more calcium than turkey - kale has 254mg of calcium per 100 grams and turkey has 14mg of calcium.
iron
Kale has 47% more iron than turkey - kale has 1.6mg of iron per 100 grams and turkey has 1.1mg of iron.
potassium
Both kale and turkey are high in potassium. Kale has 46% more potassium than turkey - kale has 348mg of potassium per 100 grams and turkey has 239mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than turkey per 100 grams.
| Turkey | Kale | |
|---|---|---|
| alpha linoleic acid | 0.108 G | 0.378 G |
| DHA | 0.005 G | ~ |
| EPA | 0.008 G | ~ |
| DPA | 0.008 G | ~ |
| Total | 0.129 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, turkey has more linoleic acid than kale per 100 grams.
| Turkey | Kale | |
|---|---|---|
| other omega 6 | 0.076 G | 0.003 G |
| linoleic acid | 1.873 G | 0.291 G |
| Total | 1.949 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 Turkey 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 turkey contain more calories in 100 grams?Turkey is high in calories and kale has 80% less calories than turkey - kale has 35 calories in 100g and turkey has 189 calories.
Is kale or turkey better for protein?
Turkey is a fantastic source of protein and it has 880% more protein than kale - kale has 2.9g of protein per 100 grams and turkey has 28.6g of protein.
Does kale or turkey have more carbohydrates?
By weight, both kale and turkey are low in carbohydrates - kale has 4.4g of carbs for 100g and turkey has 0.06g of carbohydrates.
Does kale or turkey contain more calcium?
Kale is a rich source of calcium and it has 17 times more calcium than turkey - kale has 254mg of calcium in 100 grams and turkey has 14mg of calcium.
Does kale or turkey contain more potassium?
Both kale and turkey are high in potassium. Kale has 50% more potassium than turkey - kale has 348mg of potassium in 100 grams and turkey has 239mg of potassium.