Kale vs Purslane: Calories & Nutrition Showdown


Kale vs Purslane
Nutrition Facts
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Kale vs Purslane 100g Compare
per 100g | Kale | Purslane |
---|---|---|
Calories | 49 | 16 |
Carbohydrates | 8.75 g | 3.4 g |
Fat | 0.93 g | 0.1 g |
Protein | 4.28 g | 1.3 g |
Calcium | 150 mg | 65 mg |
Iron | 1.47 mg | 1.99 mg |
Magnessium | 47 mg | 68 mg |
Phosphorus | 92 mg | 44 mg |
Potassium | 491 mg | 494 mg |
Sodium | 38 mg | 45 mg |
Zink | 0.56 mg | 0.17 mg |
Vitaminium A | 9990 µg | 1320 µg |
Vitaminium B1 (Thiamine) | 0.11 mg | 0.047 mg |
Vitaminium B2 (riboflavin) | 0.13 mg | 0.112 mg |
Vitaminium B3 (Niacin) | 1 mg | 0.48 mg |
Vitaminium B5 | 0.091 mg | 0.036 mg |
Vitaminium B6 | 0.271 mg | 0.073 mg |
Vitaminium B9 (Folic acid) | 141 mg | 12 mg |
Vitaminium C | 120 mg | 21 mg |
Discovering the Nutritional Treasures in Kale and Purslane
When it comes to superfoods, kale has long enjoyed the spotlight, celebrated for its dense nutritional profile and health benefits. However, there's a lesser-known contender rising in popularity – purslane. While both are packed with vitamins and minerals, understanding the unique qualities of kale and purslane can help you decide how to best incorporate each into your diet.
A Closer Look at Kale
Kale, a member of the cabbage family, is renowned for its high nutrient content. It's a powerhouse of vitamins A, C, and K, and offers a good amount of calcium, iron, and magnesium. With only 49 calories per 100 grams, kale is a low-calorie addition to any meal, contributing to a healthy diet without the added calorie load. Moreover, its high fiber content aids in digestion and promotes a feeling of fullness, making it an excellent choice for weight management.
The Rising Star: Purslane
Purslane, often considered a simple weed in many gardens, is actually a nutritional gem. It stands out for its omega-3 fatty acid content, a rarity among vegetables. With only 16 calories per 100 grams, it's incredibly low in calories yet rich in nutrients such as vitamin C, magnesium, and iron. Purslane also boasts a higher amount of omega-3 fatty acids than any other leafy vegetable plant, making it a unique addition to a heart-healthy diet.
Comparing the Nutrients
When comparing kale and purslane, it's clear that both offer distinct nutritional benefits. Kale is superior in vitamins A, C, and K, making it excellent for bone health, immune support, and anti-inflammatory benefits. It also has a higher protein content, which is beneficial for muscle repair and growth.
On the other hand, purslane shines with its omega-3 fatty acids, contributing to cardiovascular health and potentially reducing the risk of heart disease. It also has a slightly higher iron and magnesium content, which are crucial for energy production and overall health.
Both vegetables are low in calories, making them great choices for those monitoring their calorie intake. Kale has a bit more fiber, which is beneficial for digestive health, while purslane has a lower carbohydrate content, making it ideal for low-carb diets.
Integrating Kale and Purslane into Your Diet
Incorporating both kale and purslane into your diet can offer a wide range of health benefits. Kale can be added to smoothies, salads, or sautéed as a side dish. Purslane, with its slightly lemony taste, makes a refreshing addition to salads and sandwiches or can be cooked similarly to spinach.
Ultimately, the choice between kale and purslane depends on your nutritional goals and taste preferences. Both are versatile, nutrient-dense greens that can enhance your diet in different ways. Why not enjoy the best of both worlds by incorporating each into your meals and benefiting from their unique nutritional profiles?
In the end, whether you lean towards kale for its robust flavor and dense nutrient profile or embrace purslane for its unique omega-3 content and delicate taste, incorporating a variety of greens into your diet is a step towards a healthier lifestyle. So, next time you're at the market, consider picking up both kale and purslane to diversify your nutrient intake and enjoy the distinct flavors and health benefits each has to offer.
Kale 100g
49kcalCalories source
- 58% CARBS.
- 28% PROTEIN
- 14% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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