Mustard greens, frozen, unprepared vs Kale, raw
Nutrition comparison per 100 g.
Mustard greens, frozen, unprepared
20 kcal
Kale, raw
35 kcal
Calories
20 kcal
35 kcal
Protein
2.5 g
2.9 g
Carbs
3.4 g
4.4 g
Fiber
3.3 g
4.1 g
Sugars
~
0.8 g
Fat
0.3 g
1.5 g
Sodium
29 mg
53 mg
Key takeaways
- Mustard greens, frozen, unprepared has 43% fewer calories (20 kcal vs 35 kcal).
- Kale, raw has more protein (2.9 g vs 2.5 g).
- Mustard greens, frozen, unprepared has more carbs (3.4 g vs 4.4 g).
- Kale, raw has more fiber (4.1 g vs 3.3 g).
- Mustard greens, frozen, unprepared has more fat (0.3 g vs 1.5 g).
| Macronutrients | Mustard greens, frozen, unprepared | Kale, raw |
|---|---|---|
| Calories | 20 kcal | 35 kcal |
| Protein | 2.5 g | 2.9 g |
| Total Fat | 0.3 g | 1.5 g |
| Total Carbohydrate | 3.4 g | 4.4 g |
| Dietary Fiber | 3.3 g | 4.1 g |
| Total Sugars | ~ | 0.8 g |
| Water | 93.2 g | 89.6 g |
| Carbohydrates | Mustard greens, frozen, unprepared | Kale, raw |
|---|---|---|
| Total Carbohydrate | 3.4 g | 4.4 g |
| Dietary Fiber | 3.3 g | 4.1 g |
| Total Sugars | ~ | 0.8 g |
| Fats & Fatty Acids | Mustard greens, frozen, unprepared | Kale, raw |
|---|---|---|
| Total Fat | 0.3 g | 1.5 g |
| Saturated Fat | 0.0 g | 0.1 g |
| Monounsaturated Fat | 0.1 g | 0.1 g |
| Polyunsaturated Fat | 0.1 g | 0.3 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 24.0 mg | 180.0 mg |
| Omega-6 Fatty Acids | 27.0 mg | 138.0 mg |
| Protein & Amino Acids | Mustard greens, frozen, unprepared | Kale, raw |
|---|---|---|
| Protein | 2.5 g | 2.9 g |
| Histidine | 45.0 mg | 69.0 mg |
| Isoleucine | 91.0 mg | 197.0 mg |
| Leucine | 76.0 mg | 231.0 mg |
| Lysine | 113.0 mg | 197.0 mg |
| Methionine | 23.0 mg | 32.0 mg |
| Phenylalanine | 66.0 mg | 169.0 mg |
| Threonine | 66.0 mg | 147.0 mg |
| Tryptophan | 27.0 mg | 40.0 mg |
| Valine | 97.0 mg | 181.0 mg |
| Alanine | ~ | 166.0 mg |
| Arginine | 181.0 mg | 184.0 mg |
| Aspartic Acid | ~ | 295.0 mg |
| Cystine | 37.0 mg | 44.0 mg |
| Glutamic Acid | ~ | 374.0 mg |
| Glycine | ~ | 159.0 mg |
| Proline | ~ | 196.0 mg |
| Serine | ~ | 139.0 mg |
| Tyrosine | 132.0 mg | 117.0 mg |
| Vitamins | Mustard greens, frozen, unprepared | Kale, raw |
|---|---|---|
| Vitamin A (RAE) | 258.0 mcg | 769.0 mcg |
| Vitamin C | 25.3 mg | 120.0 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | ~ | 0.7 mg |
| Vitamin K | ~ | 817.0 mcg |
| Thiamin (B1) | 0.0 mg | 0.1 mg |
| Riboflavin (B2) | 0.1 mg | 0.3 mg |
| Niacin (B3) | 0.3 mg | 1.2 mg |
| Vitamin B6 | 0.1 mg | 0.3 mg |
| Folate (B9) | 138.0 mcg | 62.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.0 mg | 0.4 mg |
| Minerals | Mustard greens, frozen, unprepared | Kale, raw |
|---|---|---|
| Calcium | 116.0 mg | 254.0 mg |
| Iron | 1.3 mg | 1.7 mg |
| Magnesium | 15.0 mg | 34.0 mg |
| Phosphorus | 30.0 mg | 56.0 mg |
| Potassium | 170.0 mg | 447.0 mg |
| Sodium | 29.0 mg | 53.0 mg |
| Zinc | 0.2 mg | 0.4 mg |
| Copper | 0.1 mg | 0.3 mg |
| Manganese | 0.3 mg | 0.9 mg |
| Selenium | 0.7 mcg | 0.9 mcg |
| Sterols | Mustard greens, frozen, unprepared | Kale, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Mustard greens, frozen, unprepared | Kale, raw |
|---|---|---|
| Alcohol | 0.0 g | 0.0 g |
| Ash | 0.6 g | 1.5 g |
Frequently asked questions
Which has fewer calories, Mustard greens, frozen, unprepared or Kale, raw?
Mustard greens, frozen, unprepared has fewer calories: 20 kcal for Mustard greens, frozen, unprepared vs 35 kcal for Kale, raw per 100 g.
Which has more protein, Mustard greens, frozen, unprepared or Kale, raw?
Kale, raw has more protein: 2.5 g for Mustard greens, frozen, unprepared vs 2.9 g for Kale, raw per 100 g.
Which has more fiber, Mustard greens, frozen, unprepared or Kale, raw?
Kale, raw has more fiber: 3.3 g for Mustard greens, frozen, unprepared vs 4.1 g for Kale, raw per 100 g.
Is Mustard greens, frozen, unprepared or Kale, raw healthier?
Mustard greens, frozen, unprepared is lower in calories, and Kale, raw is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.