Kale vs Watercress: Which Has More Calories?

Per 100 g, Kale has 49 kcal and Watercress has 11 kcal, so Watercress has 78% fewer calories.

Kale has more protein (4.28 g vs 2.3 g). Kale has more fiber (3.6 g vs 0.5 g). Kale has more carbohydrates (8.75 g vs 1.29 g). Relative to calories, Watercress is the better protein source (20.9 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%
* 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.
Watercress
Serving size:
  change
handful (30g)cup (34g)half cup (17g)
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%
* 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 Watercress 100g Compare

per 100g Kale Watercress
Calories 49 11
Carbohydrates 8.75 g 1.29 g
Fat 0.93 g 0.1 g
Dietary fiber 3.6 g 0.5 g
Protein 4.28 g 2.3 g
Calcium 150 mg 120 mg
Iron 1.47 mg 0.2 mg
Magnessium 47 mg 21 mg
Phosphorus 92 mg 60 mg
Potassium 491 mg 330 mg
Sodium 38 mg 41 mg
Zink 0.56 mg 0.11 mg
Vitaminium A 9990 IU 3191 IU
Vitaminium B1 (Thiamine) 0.11 mg 0.09 mg
Vitaminium B2 (riboflavin) 0.13 mg 0.12 mg
Vitaminium B3 (Niacin) 1 mg 0.2 mg
Vitaminium B5 0.091 mg 0.31 mg
Vitaminium B6 0.271 mg 0.129 mg
Vitaminium B9 (Folic acid) 141 µg 9 µg
Vitaminium C 120 mg 43 mg
Vitaminium K 704.8 µg 250 µg

More Calories in Kale

At first glance, you can see that in kale is much more calories than in watercress.

Kale has 49 kcal per 100g and watercress 11 kcal per 100g so it is pretty easy to calculate that the difference is about 345%.

Additionally, it is also easy to notice that most of the calories in kale comes from carbs and in watercress from protein.

See tables below to compare kale with watercress in details.

Kale 100g

49kcal

Calories source

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

Watercress 100g

11kcal

Calories source

  • 34% CARBS
  • 60% PROTEIN
  • 6% FAT
Watercress calories per:
100g | ounce | handfull | cup | half cup

Compares of kale

Compares of watercress

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.