Kale vs Moringa: Nutrition & Calories Compare



Kale - calories, kcal, weight, nutrition
Kale - calories, kcal, weight, nutrition

Kale vs Moringa
Nutrition Facts

Kale
Serving size:
  change
handful (25g)cup, chopped (67g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Moringa
Serving size:
  change
handful (45g)tablespoon (5g)cup (20g)half cup (10g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

Glycemic Index: 10

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Kale vs Moringa 100g Compare


per 100gKaleMoringa
Calories49 37
Carbohydrates8.75 g8.53 g
Fat0.93 g0.2 g
Dietary fiber3.6 g3.2 g
Protein4.28 g2.1 g
Calcium150 mg30 mg
Iron1.47 mg0.36 mg
Magnessium47 mg45 mg
Phosphorus92 mg50 mg
Potassium491 mg461 mg
Sodium38 mg42 mg
Zink0.56 mg0.45 mg
Vitaminium A9990 µg74 µg
Vitaminium B1 (Thiamine)0.11 mg0.053 mg
Vitaminium B2 (riboflavin)0.13 mg0.074 mg
Vitaminium B3 (Niacin)1 mg0.68 mg
Vitaminium B60.271 mg0.12 mg
Vitaminium B9 (Folic acid)141 mg44 mg
Vitaminium C120 mg141 mg

Exploring the Nutritional Powerhouses: Kale and Moringa

When it comes to superfoods, kale and moringa are often at the forefront of the conversation. Both are celebrated for their impressive nutritional profiles and health benefits. Kale, a leafy green vegetable, has been a staple in Western diets for years, known for its rich nutrient content and versatility in cooking. Moringa, on the other hand, is a relatively new contender in the superfood arena. Native to parts of Africa and Asia, the moringa tree's leaves are gaining recognition worldwide for their health-promoting properties.

A Closer Look at Kale and Moringa

While both kale and moringa offer a wealth of nutrients, they each have unique qualities that make them stand out. Here's a detailed comparison to help you understand how these two superfoods measure up against each other.

  • Calories: Kale has 49 calories per 100 grams, while moringa offers a slightly lower count at 37 calories, making moringa a marginally better option for calorie-conscious individuals.
  • Macronutrients: Both kale and moringa are low in fats, with moringa containing significantly less fat (0.2g) compared to kale (0.93g). Kale, however, takes the lead in protein content with 4.28g per 100g, double that of moringa's 2.1g.
  • Fiber: Fiber is crucial for digestive health, and both superfoods are good sources. Kale provides a slightly higher amount of fiber (3.6g) compared to moringa (3.2g).
  • Vitamins and Minerals: Kale is an excellent source of vitamins A and K, with significantly higher amounts than moringa. However, moringa outshines kale in vitamin C content. When it comes to minerals, both offer a range of essential nutrients, but kale generally provides higher levels of calcium, iron, and magnesium.

Health Benefits Galore

Beyond their nutritional content, both kale and moringa have been linked to numerous health benefits. Kale's high antioxidant content can help reduce the risk of chronic diseases, while its fiber, potassium, and vitamin C content support heart health. Moringa's benefits include anti-inflammatory properties, blood sugar level regulation, and enhanced protection against arsenic toxicity.

Which One Should You Choose?

Deciding between kale and moringa ultimately depends on your specific nutritional needs and taste preferences. Kale might be the go-to for those looking to boost their intake of protein, calcium, and vitamins A and K. Moringa, with its lower calorie count and impressive vitamin C levels, could be preferable for individuals focusing on weight management or enhancing their immune system.

Regardless of your choice, incorporating either of these nutrient-dense superfoods into your diet can contribute to a healthier lifestyle. Whether you opt for kale's hearty leaves in your next salad or sprinkle moringa powder into your morning smoothie, you'll be making a wise decision for your health.

Kale 100g

49kcal

Calories source

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

Moringa 100g

37kcal

Calories source

  • 77% CARBS
  • 19% PROTEIN
  • 4% FAT
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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