Mustard greens, raw vs Kale, raw
Nutrition comparison per 100 g.
Mustard greens, raw
26 kcal
Kale, raw
35 kcal
Calories
26 kcal
35 kcal
Protein
2.7 g
2.9 g
Carbs
4.9 g
4.4 g
Fiber
3.3 g
4.1 g
Sugars
1.6 g
0.8 g
Fat
0.2 g
1.5 g
Sodium
25 mg
53 mg
Key takeaways
- Mustard greens, raw has 26% fewer calories (26 kcal vs 35 kcal).
- Kale, raw has more protein (2.9 g vs 2.7 g).
- Kale, raw has more carbs (4.4 g vs 4.9 g).
- Kale, raw has more fiber (4.1 g vs 3.3 g).
- Kale, raw has more sugars (0.8 g vs 1.6 g).
| Macronutrients | Mustard greens, raw | Kale, raw |
|---|---|---|
| Calories | 26 kcal | 35 kcal |
| Protein | 2.7 g | 2.9 g |
| Total Fat | 0.2 g | 1.5 g |
| Total Carbohydrate | 4.9 g | 4.4 g |
| Dietary Fiber | 3.3 g | 4.1 g |
| Total Sugars | 1.6 g | 0.8 g |
| Water | 90.8 g | 89.6 g |
| Carbohydrates | Mustard greens, raw | Kale, raw |
|---|---|---|
| Total Carbohydrate | 4.9 g | 4.4 g |
| Dietary Fiber | 3.3 g | 4.1 g |
| Total Sugars | 1.6 g | 0.8 g |
| Fats & Fatty Acids | Mustard greens, raw | Kale, raw |
|---|---|---|
| Total Fat | 0.2 g | 1.5 g |
| Saturated Fat | 0.0 g | 0.1 g |
| Monounsaturated Fat | 0.1 g | 0.1 g |
| Polyunsaturated Fat | 0.0 g | 0.3 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 18.0 mg | 180.0 mg |
| Omega-6 Fatty Acids | 20.0 mg | 138.0 mg |
| Protein & Amino Acids | Mustard greens, raw | Kale, raw |
|---|---|---|
| Protein | 2.7 g | 2.9 g |
| Histidine | 48.0 mg | 69.0 mg |
| Isoleucine | 98.0 mg | 197.0 mg |
| Leucine | 83.0 mg | 231.0 mg |
| Lysine | 123.0 mg | 197.0 mg |
| Methionine | 25.0 mg | 32.0 mg |
| Phenylalanine | 72.0 mg | 169.0 mg |
| Threonine | 72.0 mg | 147.0 mg |
| Tryptophan | 30.0 mg | 40.0 mg |
| Valine | 105.0 mg | 181.0 mg |
| Alanine | ~ | 166.0 mg |
| Arginine | 197.0 mg | 184.0 mg |
| Aspartic Acid | ~ | 295.0 mg |
| Cystine | 40.0 mg | 44.0 mg |
| Glutamic Acid | ~ | 374.0 mg |
| Glycine | ~ | 159.0 mg |
| Proline | ~ | 196.0 mg |
| Serine | ~ | 139.0 mg |
| Tyrosine | 143.0 mg | 117.0 mg |
| Vitamins | Mustard greens, raw | Kale, raw |
|---|---|---|
| Vitamin A (RAE) | 525.0 mcg | 769.0 mcg |
| Vitamin C | 70.0 mg | 120.0 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 2.0 mg | 0.7 mg |
| Vitamin K | 497.3 mcg | 817.0 mcg |
| Thiamin (B1) | 0.1 mg | 0.1 mg |
| Riboflavin (B2) | 0.1 mg | 0.3 mg |
| Niacin (B3) | 0.8 mg | 1.2 mg |
| Vitamin B6 | 0.2 mg | 0.3 mg |
| Folate (B9) | 187.0 mcg | 62.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.2 mg | 0.4 mg |
| Choline | 0.4 mg | ~ |
| Minerals | Mustard greens, raw | Kale, raw |
|---|---|---|
| Calcium | 103.0 mg | 254.0 mg |
| Iron | 1.5 mg | 1.7 mg |
| Magnesium | 32.0 mg | 34.0 mg |
| Phosphorus | 43.0 mg | 56.0 mg |
| Potassium | 354.0 mg | 447.0 mg |
| Sodium | 25.0 mg | 53.0 mg |
| Zinc | 0.2 mg | 0.4 mg |
| Copper | 0.1 mg | 0.3 mg |
| Manganese | 0.5 mg | 0.9 mg |
| Selenium | 0.9 mcg | 0.9 mcg |
| Sterols | Mustard greens, raw | Kale, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Mustard greens, raw | Kale, raw |
|---|---|---|
| Alcohol | 0.0 g | 0.0 g |
| Caffeine | 0.0 mg | ~ |
| Theobromine | 0.0 mg | ~ |
| Ash | 1.4 g | 1.5 g |
Frequently asked questions
Which has fewer calories, Mustard greens, raw or Kale, raw?
Mustard greens, raw has fewer calories: 26 kcal for Mustard greens, raw vs 35 kcal for Kale, raw per 100 g.
Which has more protein, Mustard greens, raw or Kale, raw?
Kale, raw has more protein: 2.7 g for Mustard greens, raw vs 2.9 g for Kale, raw per 100 g.
Which has more fiber, Mustard greens, raw or Kale, raw?
Kale, raw has more fiber: 3.3 g for Mustard greens, raw vs 4.1 g for Kale, raw per 100 g.
Is Mustard greens, raw or Kale, raw healthier?
Mustard greens, raw 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.