Mustard spinach, (tendergreen), cooked, boiled, drained, with salt vs Kale, raw
Nutrition comparison per 100 g.
Mustard spinach, (tendergreen), cooked, boiled, drained, with salt
16 kcal
Kale, raw
35 kcal
Calories
16 kcal
35 kcal
Protein
1.7 g
2.9 g
Carbs
2.8 g
4.4 g
Fiber
2.0 g
4.1 g
Sugars
~
0.8 g
Fat
0.2 g
1.5 g
Sodium
250 mg
53 mg
Key takeaways
- Mustard spinach, (tendergreen), cooked, boiled, drained, with salt has 55% fewer calories (16 kcal vs 35 kcal).
- Kale, raw has more protein (2.9 g vs 1.7 g).
- Mustard spinach, (tendergreen), cooked, boiled, drained, with salt has more carbs (2.8 g vs 4.4 g).
- Kale, raw has more fiber (4.1 g vs 2.0 g).
- Mustard spinach, (tendergreen), cooked, boiled, drained, with salt has more fat (0.2 g vs 1.5 g).
| Macronutrients | Mustard spinach, (tendergreen), cooked, boiled, drained, with salt | Kale, raw |
|---|---|---|
| Calories | 16 kcal | 35 kcal |
| Protein | 1.7 g | 2.9 g |
| Total Fat | 0.2 g | 1.5 g |
| Total Carbohydrate | 2.8 g | 4.4 g |
| Dietary Fiber | 2.0 g | 4.1 g |
| Total Sugars | ~ | 0.8 g |
| Water | 94.5 g | 89.6 g |
| Carbohydrates | Mustard spinach, (tendergreen), cooked, boiled, drained, with salt | Kale, raw |
|---|---|---|
| Total Carbohydrate | 2.8 g | 4.4 g |
| Dietary Fiber | 2.0 g | 4.1 g |
| Total Sugars | ~ | 0.8 g |
| Fats & Fatty Acids | Mustard spinach, (tendergreen), cooked, boiled, drained, with salt | Kale, raw |
|---|---|---|
| Total Fat | 0.2 g | 1.5 g |
| Saturated Fat | ~ | 0.1 g |
| Monounsaturated Fat | ~ | 0.1 g |
| Polyunsaturated Fat | ~ | 0.3 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | ~ | 180.0 mg |
| Omega-6 Fatty Acids | ~ | 138.0 mg |
| Protein & Amino Acids | Mustard spinach, (tendergreen), cooked, boiled, drained, with salt | Kale, raw |
|---|---|---|
| Protein | 1.7 g | 2.9 g |
| Histidine | ~ | 69.0 mg |
| Isoleucine | ~ | 197.0 mg |
| Leucine | ~ | 231.0 mg |
| Lysine | ~ | 197.0 mg |
| Methionine | ~ | 32.0 mg |
| Phenylalanine | ~ | 169.0 mg |
| Threonine | ~ | 147.0 mg |
| Tryptophan | ~ | 40.0 mg |
| Valine | ~ | 181.0 mg |
| Alanine | ~ | 166.0 mg |
| Arginine | ~ | 184.0 mg |
| Aspartic Acid | ~ | 295.0 mg |
| Cystine | ~ | 44.0 mg |
| Glutamic Acid | ~ | 374.0 mg |
| Glycine | ~ | 159.0 mg |
| Proline | ~ | 196.0 mg |
| Serine | ~ | 139.0 mg |
| Tyrosine | ~ | 117.0 mg |
| Vitamins | Mustard spinach, (tendergreen), cooked, boiled, drained, with salt | Kale, raw |
|---|---|---|
| Vitamin A (RAE) | 410.0 mcg | 769.0 mcg |
| Vitamin C | 65.0 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) | 0.4 mg | 1.2 mg |
| Vitamin B6 | 0.1 mg | 0.3 mg |
| Folate (B9) | 73.0 mcg | 62.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.1 mg | 0.4 mg |
| Minerals | Mustard spinach, (tendergreen), cooked, boiled, drained, with salt | Kale, raw |
|---|---|---|
| Calcium | 158.0 mg | 254.0 mg |
| Iron | 0.8 mg | 1.7 mg |
| Magnesium | 7.0 mg | 34.0 mg |
| Phosphorus | 18.0 mg | 56.0 mg |
| Potassium | 285.0 mg | 447.0 mg |
| Sodium | 250.0 mg | 53.0 mg |
| Zinc | 0.1 mg | 0.4 mg |
| Copper | 0.1 mg | 0.3 mg |
| Manganese | 0.3 mg | 0.9 mg |
| Selenium | 0.6 mcg | 0.9 mcg |
| Sterols | Mustard spinach, (tendergreen), cooked, boiled, drained, with salt | Kale, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Mustard spinach, (tendergreen), cooked, boiled, drained, with salt | Kale, raw |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Ash | 0.8 g | 1.5 g |
Frequently asked questions
Which has fewer calories, Mustard spinach, (tendergreen), cooked, boiled, drained, with salt or Kale, raw?
Mustard spinach, (tendergreen), cooked, boiled, drained, with salt has fewer calories: 16 kcal for Mustard spinach, (tendergreen), cooked, boiled, drained, with salt vs 35 kcal for Kale, raw per 100 g.
Which has more protein, Mustard spinach, (tendergreen), cooked, boiled, drained, with salt or Kale, raw?
Kale, raw has more protein: 1.7 g for Mustard spinach, (tendergreen), cooked, boiled, drained, with salt vs 2.9 g for Kale, raw per 100 g.
Which has more fiber, Mustard spinach, (tendergreen), cooked, boiled, drained, with salt or Kale, raw?
Kale, raw has more fiber: 2.0 g for Mustard spinach, (tendergreen), cooked, boiled, drained, with salt vs 4.1 g for Kale, raw per 100 g.
Is Mustard spinach, (tendergreen), cooked, boiled, drained, with salt or Kale, raw healthier?
Mustard spinach, (tendergreen), cooked, boiled, drained, with salt 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.