Tree fern, cooked, without salt vs Kale, raw
Nutrition comparison per 100 g.
Tree fern, cooked, without salt
40 kcal
Kale, raw
35 kcal
Calories
40 kcal
35 kcal
Protein
0.3 g
2.9 g
Carbs
11.0 g
4.4 g
Fiber
3.7 g
4.1 g
Sugars
~
0.8 g
Fat
0.1 g
1.5 g
Sodium
5 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 11.0 g).
- Kale, raw has more fiber (4.1 g vs 3.7 g).
- Tree fern, cooked, without salt has more fat (0.1 g vs 1.5 g).
| Macronutrients | Tree fern, cooked, without 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 | 11.0 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, without salt | Kale, raw |
|---|---|---|
| Total Carbohydrate | 11.0 g | 4.4 g |
| Dietary Fiber | 3.7 g | 4.1 g |
| Total Sugars | ~ | 0.8 g |
| Fats & Fatty Acids | Tree fern, cooked, without salt | Kale, raw |
|---|---|---|
| Total Fat | 0.1 g | 1.5 g |
| Saturated Fat | 0.0 g | 0.1 g |
| Monounsaturated Fat | 0.0 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 | 14.0 mg | 138.0 mg |
| Protein & Amino Acids | Tree fern, cooked, without 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, without 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, without 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 | 5.0 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, without salt | Kale, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Tree fern, cooked, without salt | Kale, raw |
|---|---|---|
| Alcohol | 0.0 g | 0.0 g |
| Ash | 0.1 g | 1.5 g |
Frequently asked questions
Which has fewer calories, Tree fern, cooked, without salt or Kale, raw?
Kale, raw has fewer calories: 40 kcal for Tree fern, cooked, without salt vs 35 kcal for Kale, raw per 100 g.
Which has more protein, Tree fern, cooked, without salt or Kale, raw?
Kale, raw has more protein: 0.3 g for Tree fern, cooked, without salt vs 2.9 g for Kale, raw per 100 g.
Which has more fiber, Tree fern, cooked, without salt or Kale, raw?
Kale, raw has more fiber: 3.7 g for Tree fern, cooked, without salt vs 4.1 g for Kale, raw per 100 g.
Is Tree fern, cooked, without 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.