Kale vs Moringa: Nutrition & Calories Compare


Kale vs Moringa
Nutrition Facts
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Kale vs Moringa 100g Compare
per 100g | Kale | Moringa |
---|---|---|
Calories | 49 | 37 |
Carbohydrates | 8.75 g | 8.53 g |
Fat | 0.93 g | 0.2 g |
Dietary fiber | 3.6 g | 3.2 g |
Protein | 4.28 g | 2.1 g |
Calcium | 150 mg | 30 mg |
Iron | 1.47 mg | 0.36 mg |
Magnessium | 47 mg | 45 mg |
Phosphorus | 92 mg | 50 mg |
Potassium | 491 mg | 461 mg |
Sodium | 38 mg | 42 mg |
Zink | 0.56 mg | 0.45 mg |
Vitaminium A | 9990 µg | 74 µg |
Vitaminium B1 (Thiamine) | 0.11 mg | 0.053 mg |
Vitaminium B2 (riboflavin) | 0.13 mg | 0.074 mg |
Vitaminium B3 (Niacin) | 1 mg | 0.68 mg |
Vitaminium B6 | 0.271 mg | 0.12 mg |
Vitaminium B9 (Folic acid) | 141 mg | 44 mg |
Vitaminium C | 120 mg | 141 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
49kcalCalories source
- 58% CARBS.
- 28% PROTEIN
- 14% FAT
Moringa 100g
37kcalCalories source
- 77% CARBS
- 19% PROTEIN
- 4% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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