Kale vs Mustard greens: Which Has More Calories?

Per 100 g, Kale has 49 kcal and Mustard greens has 27 kcal, so Mustard greens has 45% fewer calories.

Kale has more protein (4.28 g vs 2.86 g). Kale has more carbohydrates (8.75 g vs 4.67 g). Relative to calories, Mustard greens is the better protein source (10.6 g vs 8.73 g of protein per 100 kcal).

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

Nutrition Facts

Kale
Serving size:
  change
handful (25g)cup, chopped (67g)
5g 10g 15g 20g 30g 40g 50g 60g 80g 100g 120g 140g 160g 180g 200g 220g 250g 300g 350g 400g 450g 500g 600g 700g 800g 900g 1000g
1oz 2oz 3oz 4oz 5oz 6oz 7oz 8oz 10oz 12oz 15oz 20oz 25oz 30oz 35oz 40oz 50oz
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: 
* 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.
Mustard Greens Leaves
Serving size:
  change
one mustard greens leaves (330g)handful (50g)cup, chopped (56g)
5g 10g 15g 20g 30g 40g 50g 60g 80g 100g 120g 140g 160g 180g 200g 220g 250g 300g 350g 400g 450g 500g 600g 700g 800g 900g 1000g
1oz 2oz 3oz 4oz 5oz 6oz 7oz 8oz 10oz 12oz 15oz 20oz 25oz 30oz 35oz 40oz 50oz
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 Mustard Greens Leaves 100g Compare

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 A 9990 IU 3024 IU
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 µg 12 µg
Vitaminium C 120 mg 70 mg
Vitaminium K 704.8 µg 257.5 µg
Beta karoten 5927 µg 1790 µg

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 100g

49kcal

Calories source

  • 58% CARBS.
  • 28% PROTEIN
  • 14% FAT
Kale calories per:
100g | ounce | handfull | cup | chopped

Mustard greens 100g

27kcal

Calories source

  • 55% CARBS
  • 34% PROTEIN
  • 11% FAT
Mustard greens calories per:
100g | ounce | single piece | handfull | cup | chopped

Compares of kale

Compares of mustard greens leaves

Related foods:

Related compares:

About the data

Nutrition values on this page are given per 100 g of the food and are based on the official United States Department of Agriculture FoodData Central database. The exact record used for each food is linked under the tables.

Marcin Piotrowicz – calories-info.com creator · Healthy diet and healthy lifestyle promoter. The information is for general purposes and is not medical or dietary advice.