Tree fern, cooked, with salt vs Kale, raw
Nutrition comparison per 100 g.
Tree fern, cooked, with salt
40 kcal
Kale, raw
35 kcal
Calories
40 kcal
35 kcal
Protein
0.3 g
2.9 g
Carbs
10.8 g
4.4 g
Fiber
3.7 g
4.1 g
Sugars
~
0.8 g
Fat
0.1 g
1.5 g
Sodium
241 mg
53 mg
Key takeaways
- Kale, raw has 11% fewer calories (35 kcal vs 40 kcal).
- Kale, raw has more protein (2.9 g vs 0.3 g).
- Kale, raw has more carbs (4.4 g vs 10.8 g).
- Kale, raw has more fiber (4.1 g vs 3.7 g).
- Tree fern, cooked, with salt has more fat (0.1 g vs 1.5 g).
| Macronutrients | Tree fern, cooked, with salt | Kale, raw |
|---|---|---|
| Calories | 40 kcal | 35 kcal |
| Protein | 0.3 g | 2.9 g |
| Total Fat | 0.1 g | 1.5 g |
| Total Carbohydrate | 10.8 g | 4.4 g |
| Dietary Fiber | 3.7 g | 4.1 g |
| Total Sugars | ~ | 0.8 g |
| Water | 88.6 g | 89.6 g |
| Carbohydrates | Tree fern, cooked, with salt | Kale, raw |
|---|---|---|
| Total Carbohydrate | 10.8 g | 4.4 g |
| Dietary Fiber | 3.7 g | 4.1 g |
| Total Sugars | ~ | 0.8 g |
| Fats & Fatty Acids | Tree fern, cooked, with salt | Kale, raw |
|---|---|---|
| Total Fat | 0.1 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 | Tree fern, cooked, with salt | Kale, raw |
|---|---|---|
| Protein | 0.3 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 | Tree fern, cooked, with salt | Kale, raw |
|---|---|---|
| Vitamin A (RAE) | 10.0 mcg | 769.0 mcg |
| Vitamin C | 30.0 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) | 0.3 mg | 0.3 mg |
| Niacin (B3) | 3.5 mg | 1.2 mg |
| Vitamin B6 | 0.2 mg | 0.3 mg |
| Folate (B9) | 15.0 mcg | 62.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.1 mg | 0.4 mg |
| Minerals | Tree fern, cooked, with salt | Kale, raw |
|---|---|---|
| Calcium | 8.0 mg | 254.0 mg |
| Iron | 0.2 mg | 1.7 mg |
| Magnesium | 5.0 mg | 34.0 mg |
| Phosphorus | 4.0 mg | 56.0 mg |
| Potassium | 5.0 mg | 447.0 mg |
| Sodium | 241.0 mg | 53.0 mg |
| Zinc | 0.3 mg | 0.4 mg |
| Copper | 0.2 mg | 0.3 mg |
| Manganese | 0.5 mg | 0.9 mg |
| Selenium | 0.9 mcg | 0.9 mcg |
| Sterols | Tree fern, cooked, with salt | Kale, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Tree fern, cooked, with salt | Kale, raw |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Ash | 0.3 g | 1.5 g |
Frequently asked questions
Which has fewer calories, Tree fern, cooked, with salt or Kale, raw?
Kale, raw has fewer calories: 40 kcal for Tree fern, cooked, with salt vs 35 kcal for Kale, raw per 100 g.
Which has more protein, Tree fern, cooked, with salt or Kale, raw?
Kale, raw has more protein: 0.3 g for Tree fern, cooked, with salt vs 2.9 g for Kale, raw per 100 g.
Which has more fiber, Tree fern, cooked, with salt or Kale, raw?
Kale, raw has more fiber: 3.7 g for Tree fern, cooked, with salt vs 4.1 g for Kale, raw per 100 g.
Is Tree fern, cooked, with salt or Kale, raw healthier?
Kale, 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.