Kale vs Mustard Greens: All Nutritional Differences

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

Kale - calories, kcal, weight, nutrition
Mustard greens - calories, kcal, weight, nutrition

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

Mustard greens leaves vs Kale: Vitamins and Minerals 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 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%.


  • 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

  • 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

Minerals: kale vs mustard greens leaves

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.

Add comment

We use cookies to ensure that we give you the best experience on our website. If you continue to use this site we will assume that you are happy with it. Privacy Policy