Kale vs Watercress: All Nutritional Differences
Where is more calories, protein, carbs - what is more healthy?
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 cames from carbs and in watercress from protein.
See tables below to compare kale with watercress in details.
Kale And Watercress Nutrition Difference
- Calories:
kale - 345% more than watercress - Carbohydrates:
kale - 578% more than watercress - Fat:
kale - 830% more than watercress - Dietary fiber:
kale - 620% more than watercress - Protein:
kale - 86% more than watercress
Watercress vs Kale: Vitamins and Minerals Comparison
| 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 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 mg | 9 mg |
| Vitaminium C | 120 mg | 43 mg |
| Vitaminium K | 704.8 mg | 250 mg |
More protein in kale
It is aslo easy to see see that in kale is more protein than in watercress.
There is 2.3g per 100g of watercress and 4.28g per 100g of kale so using simple math we can see that difference is about 86%.
More carbohydrates in kale
In kale is more carbohydrates than in watercress.
There is 1.29g/100g of carbohydrates in watercress and 8.75g/100g in kale so let me do the math for you again - difference is about 578%.
More fat in kale
In kale is more fats than in watercress.
The tables above show us that there is 0.1g/100g of fats in watercress and 0.93g/100g in kale. In this case difference is about 830%.
Kale
49kcal- Calories49
- Carbohydrates8.75 g
- Fat0.93 g
- Dietary fiber3.6 g
- Protein4.28 g
100g | ounce | handfull | cup | chopped
Calories source
- 58% CARBS.
- 28% PROTEIN
- 14% FAT
Watercress
11kcal- Calories11
- Carbohydrates1.29 g
- Fat0.1 g
- Dietary fiber0.5 g
- Protein2.3 g
100g | ounce | handfull | cup | half cup
Calories source
- 34% CARBS
- 60% PROTEIN
- 6% FAT
Vitamins: watercress vs kale
- Vitaminium B1 (Thiamine):
kale - 22% more than watercress - Vitaminium B2 (riboflavin):
kale - 8% more than watercress - Vitaminium B3 (Niacin):
kale - 400% more than watercress - Vitaminium B5:
watercress - 241% more than kale - Vitaminium B6:
kale - 110% more than watercress - Vitaminium B9 (Folic acid):
kale - 1467% more than watercress - Vitaminium C:
kale - 179% more than watercress - Vitaminium K:
kale - 182% more than watercress
Minerals: kale vs watercress
- Calcium:
kale - 25% more than watercress - Iron:
kale - 635% more than watercress - Magnessium:
kale - 124% more than watercress - Phosphorus:
kale - 53% more than watercress - Potassium:
kale - 49% more than watercress - Sodium:
watercress - 8% more than kale - Zink:
kale - 409% more than watercress
Compares of kale
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Compares of watercress
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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