White Bread vs. Kale

Nutrition comparison of White Bread and Kale

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

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

For a quick recap of significant nutrients and differences in white bread and kale:

  • Both white bread and kale are high in calcium and dietary fiber.
  • Kale has 4 times less sugar than white bread.
  • Kale is an excellent source of Vitamin A, Vitamin C, Vitamin K and potassium.
  • White bread has more thiamin and niacin.
  • White bread is a great source of protein.
  • White bread is an excellent source of iron.
Detailed nutritional comparison of white bread 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: White Bread (Bread, white wheat) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.

Image of White Bread src
Image of Kale src

Calories and Carbs

calories

White bread is high in calories and kale has 85% less calories than white bread - white bread has 238 calories per 100 grams and kale has 35 calories.

For macronutrient ratios, white bread is lighter in protein, much heavier in carbs and much lighter in fat compared to kale per calorie. White bread has a macronutrient ratio of 18:74:8 and for kale, 27:41:32 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

White Bread Kale
Protein 18% 27%
Carbohydrates 74% 41%
Fat 8% 32%
Alcohol ~ ~

carbohydrates

White bread is high in carbohydrates and kale has 90% less carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and kale has 4.4g of carbohydrates.

dietary fiber

Both white bread and kale are high in dietary fiber. White bread has 124% more dietary fiber than kale - white bread has 9.2g of dietary fiber per 100 grams and kale has 4.1g of dietary fiber.

sugar

Kale has 4 times less sugar than white bread - white bread has 5g of sugar per 100 grams and kale has 0.99g of sugar.

Protein

protein

White bread is a great source of protein and it has 265% more protein than kale - white bread has 10.7g of protein per 100 grams and kale has 2.9g of protein.

Fat

saturated fat

Both white bread and kale are low in saturated fat - white bread has 0.63g of saturated fat per 100 grams and kale has 0.18g of saturated fat.

trans fat

Both white bread and kale are low in trans fat - white bread has 0.03g of trans fat 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 white bread - kale has 93.4mg of Vitamin C per 100 grams and white bread does not contain significant amounts.

Vitamin A

Kale is an excellent source of Vitamin A and it has more Vitamin A than white bread - kale has 241ug of Vitamin A per 100 grams and white bread does not contain significant amounts.

Vitamin E

White bread and kale contain similar amounts of Vitamin E - white bread has 0.38mg 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 49 times more Vitamin K than white bread - white bread has 7.7ug of Vitamin K per 100 grams and kale has 389.6ug of Vitamin K.

The B Vitamins

White bread has more thiamin and niacin. Both white bread and kale contain significant amounts of riboflavin, pantothenic acid, Vitamin B6 and folate.

White Bread Kale
Thiamin 0.51 MG 0.113 MG
Riboflavin 0.255 MG 0.347 MG
Niacin 4.455 MG 1.18 MG
Pantothenic acid 0.455 MG 0.37 MG
Vitamin B6 0.08 MG 0.147 MG
Folate 127 UG 62 UG

Minerals

calcium

Both white bread and kale are high in calcium. White bread has 169% more calcium than kale - white bread has 684mg of calcium per 100 grams and kale has 254mg of calcium.

iron

White bread is an excellent source of iron and it has 206% more iron than kale - white bread has 4.9mg of iron per 100 grams and kale has 1.6mg of iron.

potassium

Kale is an excellent source of potassium and it has 174% more potassium than white bread - white bread has 127mg 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,

White Bread Kale
beta-carotene 2 UG 2873 UG
lutein + zeaxanthin 25 UG 6261 UG

Omega-3 and Omega-6

omega 3s

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

White Bread Kale
alpha linoleic acid 0.083 G 0.378 G
EPA 0.003 G ~
Total 0.086 G 0.378 G

omega 6s

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

White Bread Kale
other omega 6 0.002 G 0.003 G
linoleic acid 0.879 G 0.291 G
Total 0.881 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 White Bread or Kale .

Note: The specific food items compared are: White Bread (Bread, white wheat) and Kale (Kale, raw) .

White Bread 100g

( 100 g )
Daily Values (%)

Kale 100g

( 100 g )
238KCAL 12%
580% calories
35KCAL 2%
44G 18%
900% carbohydrates
4.4G 2%
9.2G 37%
124% dietary fiber
4.1G 16%
5G 405% sugar 0.99G
2.2G 3%
47% total fat
1.5G 2%
0.63G 4%
250% saturated fat
0.18G 1%
0.39G 290% monounsaturated fat 0.1G
0.97G 45% polyunsaturated fat 0.67G
0.03G >999% trans fat
478MG 32%
802% sodium
53MG 4%
Vitamins and Minerals
Vitamin A >999%
241UG 34%
Vitamin C >999%
93MG 125%
684MG 68%
169% calcium
254MG 25%
4.9MG 27%
206% iron
1.6MG 9%
26MG 8%
magnesium 27%
33MG 11%
127MG 6%
potassium 174%
348MG 15%
0.51MG 46%
363% thiamin (Vit B1)
0.11MG 10%
0.26MG 23%
riboflavin (Vit B2) 35%
0.35MG 32%
4.5MG 32%
275% niacin (Vit B3)
1.2MG 8%
0.08MG 6%
Vitamin B6 87%
0.15MG 11%
0.46MG 9%
24% pantothenic acid (Vit B5)
0.37MG 7%
127UG 32%
105% folate (Vit B9)
62UG 16%
0.38MG 3%
Vitamin E 74%
0.66MG 4%
7.7UG 9%
Vitamin K >999%
390UG 433%
11G 21%
279% protein
2.9G 6%
8.1MG 2%
>999% choline
0.5MG 0.1%
0.15MG 12%
200% copper
0.05MG 4%
0.63MG 35%
manganese 46%
0.92MG 51%
103MG 15%
87% phosphorus
55MG 8%
16UG 29%
>999% selenium
0.9UG 2%
0.95MG 12%
144% zinc
0.39MG 5%
40G Water 125% 90G
27G >999% Starch


NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol.

FAQ

Does white bread or kale contain more calories in 100 grams?
White bread is high in calories and kale has 90% less calories than white bread - white bread has 238 calories in 100g and kale has 35 calories.

Does white bread or kale have more carbohydrates?
By weight, white bread is high in carbohydrates and kale has 90% fewer carbohydrates than white bread - white bread has 43.9g of carbs for 100g and kale has 4.4g of carbohydrates.

Does white bread or kale contain more calcium?
Both white bread and kale are high in calcium. White bread has 170% more calcium than kale - white bread has 684mg of calcium in 100 grams and kale has 254mg of calcium.

Does white bread or kale contain more iron?
White bread is an abundant source of iron and it has 210% more iron than kale - white bread has 4.9mg of iron in 100 grams and kale has 1.6mg of iron.

Does white bread or kale contain more potassium?
Kale is a rich source of potassium and it has 170% more potassium than white bread - white bread has 127mg of potassium in 100 grams and kale has 348mg of potassium.