Whole Wheat Bread vs. Kale

Nutrition comparison of Whole Wheat Bread and Kale


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

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

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

  • Both whole wheat bread and kale are high in calcium, dietary fiber and potassium.
  • Kale has 5.4 times less sugar than whole wheat bread.
  • Kale is an excellent source of Vitamin A, Vitamin C and Vitamin K.
  • Whole wheat bread has more thiamin and niacin, however, kale contains more riboflavin.
  • Whole wheat bread is a great source of iron.
  • Whole wheat bread is an excellent source of protein.
Detailed nutritional comparison of whole wheat 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: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.


Image of Whole Wheat Bread src
Image of Kale src

Calories and Carbs

calories

Whole wheat bread is high in calories and kale has 87% less calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and kale has 35 calories.

For macronutrient ratios, whole wheat bread is lighter in protein, much heavier in carbs and lighter in fat compared to kale per calorie. Whole wheat bread has a macronutrient ratio of 20:66:14 and for kale, 27:41:32 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Whole Wheat Bread Kale
Protein 20% 27%
Carbohydrates 66% 41%
Fat 14% 32%
Alcohol ~ ~

carbohydrates

Whole wheat bread is high in carbohydrates and kale has 90% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and kale has 4.4g of carbohydrates.

dietary fiber

Both whole wheat bread and kale are high in dietary fiber. Whole wheat bread has 80% more dietary fiber than kale - whole wheat bread has 7.4g of dietary fiber per 100 grams and kale has 4.1g of dietary fiber.

sugar

Kale has 5.4 times less sugar than whole wheat bread - whole wheat bread has 6.4g of sugar per 100 grams and kale has 0.99g of sugar.

Protein

protein

Whole wheat bread is an excellent source of protein and it has 358% more protein than kale - whole wheat bread has 13.4g of protein per 100 grams and kale has 2.9g of protein.

Fat

saturated fat

Both whole wheat bread and kale are low in saturated fat - whole wheat bread has 0.87g of saturated fat per 100 grams and kale has 0.18g of saturated fat.

Vitamins

Vitamin C

Kale is an excellent source of Vitamin C and it has 933 times more Vitamin C than whole wheat bread - whole wheat bread has 0.1mg of Vitamin C per 100 grams and kale has 93.4mg of Vitamin C.

Vitamin A

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

Vitamin E

Whole wheat bread and kale contain similar amounts of Vitamin E - whole wheat bread has 0.37mg 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 277 times more Vitamin K than whole wheat bread - whole wheat bread has 1.4ug of Vitamin K per 100 grams and kale has 389.6ug of Vitamin K.

The B Vitamins

Whole wheat bread has more thiamin and niacin, however, kale contains more riboflavin. Both whole wheat bread and kale contain significant amounts of pantothenic acid, Vitamin B6 and folate.

Whole Wheat Bread Kale
Thiamin 0.279 MG 0.113 MG
Riboflavin 0.131 MG 0.347 MG
Niacin 4.042 MG 1.18 MG
Pantothenic acid 0.336 MG 0.37 MG
Vitamin B6 0.263 MG 0.147 MG
Folate 75 UG 62 UG

Minerals

calcium

Both whole wheat bread and kale are high in calcium. Kale has 147% more calcium than whole wheat bread - whole wheat bread has 103mg of calcium per 100 grams and kale has 254mg of calcium.

iron

Whole wheat bread is a great source of iron and it has 56% more iron than kale - whole wheat bread has 2.5mg of iron per 100 grams and kale has 1.6mg of iron.

potassium

Both whole wheat bread and kale are high in potassium. Kale has 51% more potassium than whole wheat bread - whole wheat bread has 230mg 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,

Whole Wheat Bread Kale
beta-carotene 1 UG 2873 UG
lutein + zeaxanthin 94 UG 6261 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both whole wheat bread and kale contain significant amounts of alpha linoleic acid (ALA).

Whole Wheat Bread Kale
alpha linoleic acid 0.205 G 0.378 G
Total 0.205 G 0.378 G

omega 6s

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

Whole Wheat Bread Kale
other omega 6 ~ 0.003 G
linoleic acid 1.667 G 0.291 G
Total 1.667 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 Whole Wheat Bread or Kale .

Note: The specific food items compared are: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Kale (Kale, raw) .

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FAQ

Does whole wheat bread or kale contain more calories in 100 grams?
Whole wheat bread is high in calories and kale has 90% less calories than whole wheat bread - whole wheat bread has 265 calories in 100g and kale has 35 calories.

Does whole wheat bread or kale have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and kale has 90% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and kale has 4.4g of carbohydrates.

Does whole wheat bread or kale contain more calcium?
Both whole wheat bread and kale are high in calcium. Kale has 150% more calcium than whole wheat bread - whole wheat bread has 103mg of calcium in 100 grams and kale has 254mg of calcium.

Does whole wheat bread or kale contain more potassium?
Both whole wheat bread and kale are high in potassium. Kale has 50% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium in 100 grams and kale has 348mg of potassium.