Which is healthier, Bread (Whole Wheat) or Kale?

Kale wins in 6 out of 10 nutritional categories. Bread (Whole Wheat) has 247 calories and 13g protein per 100g, while Kale has 49 calories and 4.3g protein.

How many calories are in Bread (Whole Wheat) vs Kale?

Bread (Whole Wheat) contains 247 calories per 100g, while Kale contains 49 calories per 100g.

Which has more protein, Bread (Whole Wheat) or Kale?

Bread (Whole Wheat) has more protein with 13g per 100g compared to 4.3g.

Bread (Whole Wheat) vs Kale

Nutrition Comparison per 100g

Bread (Whole Wheat) 4

6 Kale

Grains vs Vegetables

Side-by-Side Nutrition Facts

Nutrient	Bread (Whole Wheat)	Kale	Better
Calories	247kcal	49kcal	Kale
Protein	13g	4.3g	Bread (Whole Wheat)
Total Fat	3.4g	0.9g	Kale
Carbohydrates	41.3g	8.8g	Bread (Whole Wheat)
Fiber	7g	3.6g	Bread (Whole Wheat)
Sugar	6g	2.3g	Kale
Vitamin C	0mg	120mg	Kale
Calcium	107mg	150mg	Kale
Iron	3.6mg	1.5mg	Bread (Whole Wheat)
Potassium	254mg	491mg	Kale

Macronutrient Breakdown

Bread (Whole Wheat)

Protein: 13g Fat: 3.4g Carbs: 41.3g

Kale

Protein: 4.3g Fat: 0.9g Carbs: 8.8g

Data Source

Nutrition data sourced from the USDA FoodData Central SR Legacy database. All values are per 100g of the food item. Actual nutritional content may vary by preparation method, brand, and serving size.

Bread (Whole Wheat) vs Kale — Key Takeaway

Kale has 198 fewer calories per 100g than Bread (Whole Wheat), making it the lighter option. For protein, Bread (Whole Wheat) leads with 13g per 100g. Bread (Whole Wheat) is the better source of fiber at 7g per 100g. Kale provides 120mg of vitamin C.

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