Mustard spinach, (tendergreen), raw vs Kale, raw
Nutrition comparison per 100 g.
Mustard spinach, (tendergreen), raw
22 kcal
Kale, raw
35 kcal
Calories
22 kcal
35 kcal
Protein
2.2 g
2.9 g
Carbs
3.9 g
4.4 g
Fiber
2.8 g
4.1 g
Sugars
~
0.8 g
Fat
0.3 g
1.5 g
Sodium
21 mg
53 mg
Key takeaways
- Mustard spinach, (tendergreen), raw has 38% fewer calories (22 kcal vs 35 kcal).
- Kale, raw has more protein (2.9 g vs 2.2 g).
- Mustard spinach, (tendergreen), raw has more carbs (3.9 g vs 4.4 g).
- Kale, raw has more fiber (4.1 g vs 2.8 g).
- Mustard spinach, (tendergreen), raw has more fat (0.3 g vs 1.5 g).
| Macronutrients | Mustard spinach, (tendergreen), raw | Kale, raw |
|---|---|---|
| Calories | 22 kcal | 35 kcal |
| Protein | 2.2 g | 2.9 g |
| Total Fat | 0.3 g | 1.5 g |
| Total Carbohydrate | 3.9 g | 4.4 g |
| Dietary Fiber | 2.8 g | 4.1 g |
| Total Sugars | ~ | 0.8 g |
| Water | 92.2 g | 89.6 g |
| Carbohydrates | Mustard spinach, (tendergreen), raw | Kale, raw |
|---|---|---|
| Total Carbohydrate | 3.9 g | 4.4 g |
| Dietary Fiber | 2.8 g | 4.1 g |
| Total Sugars | ~ | 0.8 g |
| Fats & Fatty Acids | Mustard spinach, (tendergreen), raw | 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 | 27.0 mg | 180.0 mg |
| Omega-6 Fatty Acids | 30.0 mg | 138.0 mg |
| Protein & Amino Acids | Mustard spinach, (tendergreen), raw | Kale, raw |
|---|---|---|
| Protein | 2.2 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), raw | Kale, raw |
|---|---|---|
| Vitamin A (RAE) | 495.0 mcg | 769.0 mcg |
| Vitamin C | 130.0 mg | 120.0 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | ~ | 0.7 mg |
| Vitamin K | ~ | 817.0 mcg |
| Thiamin (B1) | 0.1 mg | 0.1 mg |
| Riboflavin (B2) | 0.1 mg | 0.3 mg |
| Niacin (B3) | 0.7 mg | 1.2 mg |
| Vitamin B6 | 0.2 mg | 0.3 mg |
| Folate (B9) | 159.0 mcg | 62.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.2 mg | 0.4 mg |
| Minerals | Mustard spinach, (tendergreen), raw | Kale, raw |
|---|---|---|
| Calcium | 210.0 mg | 254.0 mg |
| Iron | 1.5 mg | 1.7 mg |
| Magnesium | 11.0 mg | 34.0 mg |
| Phosphorus | 28.0 mg | 56.0 mg |
| Potassium | 449.0 mg | 447.0 mg |
| Sodium | 21.0 mg | 53.0 mg |
| Zinc | 0.2 mg | 0.4 mg |
| Copper | 0.1 mg | 0.3 mg |
| Manganese | 0.4 mg | 0.9 mg |
| Selenium | 0.8 mcg | 0.9 mcg |
| Sterols | Mustard spinach, (tendergreen), raw | Kale, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Mustard spinach, (tendergreen), raw | Kale, raw |
|---|---|---|
| Alcohol | 0.0 g | 0.0 g |
| Ash | 1.4 g | 1.5 g |
Frequently asked questions
Which has fewer calories, Mustard spinach, (tendergreen), raw or Kale, raw?
Mustard spinach, (tendergreen), raw has fewer calories: 22 kcal for Mustard spinach, (tendergreen), raw vs 35 kcal for Kale, raw per 100 g.
Which has more protein, Mustard spinach, (tendergreen), raw or Kale, raw?
Kale, raw has more protein: 2.2 g for Mustard spinach, (tendergreen), raw vs 2.9 g for Kale, raw per 100 g.
Which has more fiber, Mustard spinach, (tendergreen), raw or Kale, raw?
Kale, raw has more fiber: 2.8 g for Mustard spinach, (tendergreen), raw vs 4.1 g for Kale, raw per 100 g.
Is Mustard spinach, (tendergreen), raw or Kale, raw healthier?
Mustard spinach, (tendergreen), 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.