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).
Nutrition Facts
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Amount Per Serving:
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
49kcalCalories source
- 58% CARBS.
- 28% PROTEIN
- 14% FAT
Watercress 100g
11kcalCalories source
- 34% CARBS
- 60% PROTEIN
- 6% FAT
Compares of kale
Compares of watercress
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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.