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Milk vs. Kale — In-Depth Nutrition Comparison

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What are the main differences between milk and kale?

  • Milk is richer in vitamin B12, phosphorus, and vitamin B2, yet kale is richer in vitamin K, vitamin A, vitamin C, manganese, copper, iron, and fiber.
  • Kale's daily need coverage for vitamin K is 681% higher.

We used Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D and Kale, cooked, boiled, drained, without salt types in this comparison.

Infographic

Milk vs Kale infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Milk
Milk
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
Kale
Kale
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 22% 20% 34% 52% 6.5% 12% 3% 54% 4.9%
Contains more CalciumCalcium +73.6%
Contains more ZincZinc +75%
Contains more PhosphorusPhosphorus +239.3%
Contains more SeleniumSelenium +266.7%
Contains more MagnesiumMagnesium +63.6%
Contains more PotassiumPotassium +52%
Contains more IronIron +2900%
Contains more CopperCopper +1460%
Contains less SodiumSodium -47.7%
Contains more ManganeseManganese +13766.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Milk
Milk
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 18% 19% 0.2% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8%
Kale
Kale
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 137% 0% 227% 17% 13% 16% 9.4% 2.9% 32% 0% 2043% 9.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +164.3%
Contains more Vitamin B5Vitamin B5 +636.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1074.1%
Contains more Vitamin EVitamin E +8400%
Contains more Vitamin B1Vitamin B1 +165%
Contains more Vitamin B3Vitamin B3 +437.6%
Contains more Vitamin B6Vitamin B6 +273%
Contains more Vitamin KVitamin K +816900%
Contains more FolateFolate +160%

All nutrients comparison - raw data values

Nutrient Milk Kale DV% diff.
Vitamin K 0.1µg 817µg 681%
Vitamin A 58µg 681µg 69%
Vitamin C 0mg 41mg 46%
Vitamin B12 0.47µg 0µg 20%
Manganese 0.003mg 0.416mg 18%
Copper 0.01mg 0.156mg 16%
Iron 0.03mg 0.9mg 11%
Phosphorus 95mg 28mg 10%
Vitamin B2 0.185mg 0.07mg 9%
Fiber 0g 2g 8%
Vitamin B6 0.037mg 0.138mg 8%
Vitamin D* 48 IU 0 IU 6%
Vitamin D 1.2µg 0µg 6%
Vitamin E 0.01mg 0.85mg 6%
Vitamin B5 0.361mg 0.049mg 6%
Calcium 125mg 72mg 5%
Selenium 3.3µg 0.9µg 4%
Protein 3.37g 1.9g 3%
Vitamin B1 0.02mg 0.053mg 3%
Vitamin B3 0.093mg 0.5mg 3%
Choline 17.7mg 0.4mg 3%
Saturated fat 0.633g 0.052g 3%
Cholesterol 5mg 0mg 2%
Magnesium 11mg 18mg 2%
Potassium 150mg 228mg 2%
Zinc 0.42mg 0.24mg 2%
Folate 5µg 13µg 2%
Calories 42kcal 28kcal 1%
Fats 0.97g 0.4g 1%
Sodium 44mg 23mg 1%
Monounsaturated fat 0.277g 0.03g 1%
Polyunsaturated fat 0.035g 0.193g 1%
Protein per 100 calories 8g 6.8g N/A
Calories per 10 g protein 125kcal 147kcal N/A
Weight per 100 calories 238g 357g N/A
Net carbs 4.99g 3.63g N/A
Carbs 4.99g 5.63g 0%
Sugar 5.2g 1.25g N/A
Tryptophan 0.043mg 0.023mg 0%
Threonine 0.143mg 0.085mg 0%
Isoleucine 0.174mg 0.114mg 0%
Leucine 0.319mg 0.133mg 0%
Lysine 0.282mg 0.114mg 0%
Methionine 0.088mg 0.018mg 0%
Phenylalanine 0.174mg 0.097mg 0%
Valine 0.22mg 0.104mg 0%
Histidine 0.101mg 0.04mg 0%
Omega-3 - ALA 0.004g N/A
Omega-6 - Linoleic acid 0.027g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Milk
Milk
2
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Kale
Kale
3
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
Contains more ProteinProtein +77.4%
Contains more FatsFats +142.5%
Contains more CarbsCarbs +12.8%
Contains more OtherOther +16%
~equal in Water ~91.2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Milk
Milk
1
67% 29% 4%
Saturated fat: Sat. Fat 0.633 g
Monounsaturated fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 g
Kale
Kale
2
19% 11% 70%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.193 g
Contains more Mono. FatMonounsaturated fat +823.3%
Contains less Sat. FatSaturated fat -91.8%
Contains more Poly. FatPolyunsaturated fat +451.4%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/nutrients
  2. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.