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.
Detailed nutritional comparison of vanilla ice cream 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: Vanilla Ice Cream (Ice creams, vanilla) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.


Image of Vanilla Ice Cream src
Image of Kale src

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 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, 27:41:32 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Vanilla Ice Cream Kale
Protein 7% 27%
Carbohydrates 46% 41%
Fat 48% 32%
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 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 Vanilla Ice Cream or Kale .

Note: The specific food items compared are: Vanilla Ice Cream (Ice creams, vanilla) and Kale (Kale, raw) .

Vanilla Ice Cream g

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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.