Vanilla Ice Cream vs. Kale
Nutrition comparison of Vanilla Ice Cream and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
vanilla ice cream
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in vanilla ice cream and kale:
- Both vanilla ice cream and kale are high in Vitamin A and calcium.
- Kale has 4.3 times less carbohydrates than vanilla ice cream.
- Kale has more thiamin, niacin, Vitamin B6 and folate, however, vanilla ice cream contains more Vitamin B12.
- Kale has signficantly more iron than vanilla ice cream.
- Kale is an excellent source of Vitamin C, Vitamin K, dietary fiber and potassium.
USDA sources for nutritional information: Vanilla Ice Cream (Ice creams, vanilla) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Vanilla ice cream is high in calories and kale has 83% less calories than vanilla ice cream - vanilla ice cream has 207 calories per 100 grams and kale has 35 calories.
For macronutrient ratios, vanilla ice cream is much lighter in protein, heavier in carbs and heavier in fat compared to kale per calorie. Vanilla ice cream has a macronutrient ratio of 7:46:48 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Vanilla Ice Cream | Kale | |
|---|---|---|
| Protein | 7% | 28% |
| Carbohydrates | 46% | 41% |
| Fat | 48% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Kale has 4.3 times less carbohydrates than vanilla ice cream - vanilla ice cream has 23.6g of total carbs per 100 grams and kale has 4.4g of carbohydrates.
dietary fiber
Kale is an excellent source of dietary fiber and it has 486% more dietary fiber than vanilla ice cream - vanilla ice cream has 0.7g of dietary fiber per 100 grams and kale has 4.1g of dietary fiber.
sugar
Vanilla ice cream is high in sugar and kale has 95% less sugar than vanilla ice cream - vanilla ice cream has 21.2g of sugar per 100 grams and kale has 0.99g of sugar.
Protein
protein
Vanilla ice cream and kale contain similar amounts of protein - vanilla ice cream has 3.5g of protein per 100 grams and kale has 2.9g of protein.
Fat
saturated fat
Vanilla ice cream is high in saturated fat and kale has 97% less saturated fat than vanilla ice cream - vanilla ice cream has 6.8g of saturated fat per 100 grams and kale has 0.18g of saturated fat.
cholesterol
Kale has less cholesterol than vanilla ice cream - vanilla ice cream has 44mg 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 154 times more Vitamin C than vanilla ice cream - vanilla ice cream has 0.6mg of Vitamin C per 100 grams and kale has 93.4mg of Vitamin C.
Vitamin A
Both vanilla ice cream and kale are high in Vitamin A. Kale has 104% more Vitamin A than vanilla ice cream - vanilla ice cream has 118ug of Vitamin A per 100 grams and kale has 241ug of Vitamin A.
Vitamin D
Vanilla ice cream has more Vitamin D than kale - vanilla ice cream has 8iu of Vitamin D per 100 grams and kale does not contain significant amounts.
Vitamin E
Vanilla ice cream and kale contain similar amounts of Vitamin E - vanilla ice cream has 0.3mg 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 1297 times more Vitamin K than vanilla ice cream - vanilla ice cream has 0.3ug of Vitamin K per 100 grams and kale has 389.6ug of Vitamin K.
The B Vitamins
Kale has more thiamin, niacin, Vitamin B6 and folate, however, vanilla ice cream contains more Vitamin B12. Both vanilla ice cream and kale contain significant amounts of riboflavin and pantothenic acid.
| Vanilla Ice Cream | Kale | |
|---|---|---|
| Thiamin | 0.041 MG | 0.113 MG |
| Riboflavin | 0.24 MG | 0.347 MG |
| Niacin | 0.116 MG | 1.18 MG |
| Pantothenic acid | 0.581 MG | 0.37 MG |
| Vitamin B6 | 0.048 MG | 0.147 MG |
| Folate | 5 UG | 62 UG |
| Vitamin B12 | 0.39 UG | ~ |
Minerals
calcium
Both vanilla ice cream and kale are high in calcium. Kale has 98% more calcium than vanilla ice cream - vanilla ice cream has 128mg of calcium per 100 grams and kale has 254mg of calcium.
iron
Kale has signficantly more iron than vanilla ice cream - vanilla ice cream has 0.09mg of iron per 100 grams and kale has 1.6mg of iron.
potassium
Kale is an excellent source of potassium and it has 75% more potassium than vanilla ice cream - vanilla ice cream has 199mg of potassium per 100 grams and kale has 348mg 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,
| Vanilla Ice Cream | Kale | |
|---|---|---|
| beta-carotene | 19 UG | 2873 UG |
| lutein + zeaxanthin | ~ | 6261 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than vanilla ice cream per 100 grams.
| Vanilla Ice Cream | Kale | |
|---|---|---|
| alpha linoleic acid | 0.175 G | 0.378 G |
| EPA | 0.003 G | ~ |
| Total | 0.178 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, both vanilla ice cream and kale contain significant amounts of linoleic acid.
| Vanilla Ice Cream | Kale | |
|---|---|---|
| linoleic acid | 0.275 G | 0.291 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.275 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.
Note: The specific food items compared are: Vanilla Ice Cream (Ice creams, vanilla) and Kale (Kale, raw) .
Vanilla Ice Cream 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 vanilla ice cream or kale contain more calories in 100 grams?Vanilla ice cream is high in calories and kale has 80% less calories than vanilla ice cream - vanilla ice cream has 207 calories in 100g and kale has 35 calories.
Does vanilla ice cream or kale have more carbohydrates?
By weight, kale has 4.3 times fewer carbohydrates than vanilla ice cream - vanilla ice cream has 23.6g of carbs for 100g and kale has 4.4g of carbohydrates.
Does vanilla ice cream or kale contain more calcium?
Both vanilla ice cream and kale are high in calcium. Kale has 100% more calcium than vanilla ice cream - vanilla ice cream has 128mg of calcium in 100 grams and kale has 254mg of calcium.
Does vanilla ice cream or kale contain more potassium?
Kale is a rich source of potassium and it has 80% more potassium than vanilla ice cream - vanilla ice cream has 199mg of potassium in 100 grams and kale has 348mg of potassium.