Kale vs Mustard Greens: All Nutritional Differences
Where is more calories, protein, carbs - what is more healthy?
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
Mustard greens leaves vs Kale: Vitamins and Minerals Comparison
| per 100g | Kale | Mustard greens |
|---|---|---|
| Calories | 49 | 27 |
| Carbohydrates | 8.75 g | 4.67 g |
| Fat | 0.93 g | 0.42 g |
| Dietary fiber | 3.6 g | 3.2 g |
| Protein | 4.28 g | 2.86 g |
| Calcium | 150 mg | 115 mg |
| Iron | 1.47 mg | 1.64 mg |
| Magnessium | 47 mg | 32 mg |
| Potassium | 491 mg | 384 mg |
| Sodium | 38 mg | 20 mg |
| Zink | 0.56 mg | 0.25 mg |
| Vitaminium B1 (Thiamine) | 0.11 mg | 0.08 mg |
| Vitaminium B2 (riboflavin) | 0.13 mg | 0.11 mg |
| Vitaminium B3 (Niacin) | 1 mg | 0.8 mg |
| Vitaminium B5 | 0.091 mg | 0.21 mg |
| Vitaminium B6 | 0.271 mg | 0.18 mg |
| Vitaminium B9 (Folic acid) | 141 mg | 12 mg |
| Vitaminium C | 120 mg | 70 mg |
| Vitaminium K | 704.8 mg | 257.5 mg |
| Beta karoten | 5927 mg | 1790 mg |
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
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
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
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Compares of mustard greens leaves
Read also:
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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