Kale vs Mustard Greens: Health Insights

Where is more calories, protein, carbs - what is more healthy?

Marcin PiotrowiczMarcin Piotrowicz, healthy lifestyle promoter
Kale - calories, kcal, weight, nutrition
Kale - calories, kcal, weight, nutrition

Mustard greens leaves vs Kale: Nutrition Comparison

per 100gKaleMustard greens
Calories49 27
Carbohydrates8.75 g4.67 g
Fat0.93 g0.42 g
Dietary fiber3.6 g3.2 g
Protein4.28 g2.86 g
Calcium150 mg115 mg
Iron1.47 mg1.64 mg
Magnessium47 mg32 mg
Potassium491 mg384 mg
Sodium38 mg20 mg
Zink0.56 mg0.25 mg
Vitaminium B1 (Thiamine)0.11 mg0.08 mg
Vitaminium B2 (riboflavin)0.13 mg0.11 mg
Vitaminium B3 (Niacin)1 mg0.8 mg
Vitaminium B50.091 mg0.21 mg
Vitaminium B60.271 mg0.18 mg
Vitaminium B9 (Folic acid)141 mg12 mg
Vitaminium C120 mg70 mg
Vitaminium K704.8 mg257.5 mg
Beta karoten5927 mg1790 mg

More Calories in Kale

At first glance, you can see that in kale is much more calories than in mustard greens leaves.

Kale has 49 kcal per 100g and mustard greens leaves 27 kcal per 100g so it is pretty easy to calculate that the difference is about 81%.

In kale and in mustard greens leaves most calories came from carbs.

See tables below to compare kale with mustard greens leaves in details.

Kale And Mustard greens leaves Nutrition Difference

  • Calories:
    kale - 81% more than mustard greens leaves
  • Carbohydrates:
    kale - 87% more than mustard greens leaves
  • Fat:
    kale - 121% more than mustard greens leaves
  • Dietary fiber:
    kale - 13% more than mustard greens leaves
  • Protein:
    kale - 50% more than mustard greens leaves

More protein in kale

It is aslo easy to see see that in kale is more protein than in mustard greens leaves.

There is 2.86g per 100g of mustard greens leaves and 4.28g per 100g of kale so using simple math we can see that difference is about 50%.

More carbohydrates in kale

In kale is more carbohydrates than in mustard greens leaves.

There is 4.67g/100g of carbohydrates in mustard greens leaves and 8.75g/100g in kale so let me do the math for you again - difference is about 87%.

More fat in kale

In kale is more fats than in mustard greens leaves.

The tables above show us that there is 0.42g/100g of fats in mustard greens leaves and 0.93g/100g in kale. In this case difference is about 121%.

Kale

49kcal
  • Calories49
  • Carbohydrates8.75 g
  • Fat0.93 g
  • Dietary fiber3.6 g
  • Protein4.28 g
Kale calories per:
100g | ounce | handfull | cup | chopped

Calories source

  • 58% CARBS.
  • 28% PROTEIN
  • 14% FAT

Mustard greens

27kcal
  • Calories27
  • Carbohydrates4.67 g
  • Fat0.42 g
  • Dietary fiber3.2 g
  • Protein2.86 g
Mustard greens calories per:
100g | ounce | single piece | handfull | cup | chopped

Calories source

  • 55% CARBS
  • 34% PROTEIN
  • 11% FAT

Vitamins: mustard greens leaves vs kale

  • Vitaminium B1 (Thiamine):
    kale - 38% more than mustard greens leaves
  • Vitaminium B2 (riboflavin):
    kale - 18% more than mustard greens leaves
  • Vitaminium B3 (Niacin):
    kale - 25% more than mustard greens leaves
  • Vitaminium B5:
    mustard greens leaves - 131% more than kale
  • Vitaminium B6:
    kale - 51% more than mustard greens leaves
  • Vitaminium B9 (Folic acid):
    kale - 1075% more than mustard greens leaves
  • Vitaminium C:
    kale - 71% more than mustard greens leaves
  • Vitaminium K:
    kale - 174% more than mustard greens leaves
  • Beta karoten:
    kale - 231% more than mustard greens leaves

Minerals: kale vs mustard greens leaves

  • Calcium:
    kale - 30% more than mustard greens leaves
  • Iron:
    mustard greens leaves - 12% more than kale
  • Magnessium:
    kale - 47% more than mustard greens leaves
  • Potassium:
    kale - 28% more than mustard greens leaves
  • Sodium:
    kale - 90% more than mustard greens leaves
  • Zink:
    kale - 124% more than mustard greens leaves

Compares of kale

Compares of mustard greens leaves

Read also:

Other compares:

Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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