Kale vs. Mustard Greens — In-Depth Nutrition Comparison
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A recap on differences between kale and mustard Greens
- Kale has more vitamin K, vitamin A, and vitamin C; however, mustard Greens is higher in vitamin E.
- Kale covers your daily vitamin K needs 187% more than mustard Greens.
- Mustard Greens contains 2 times less vitamin C than kale. Kale contains 41mg of vitamin C, while mustard Greens contains 25.3mg.
Food varieties used in this article are Kale, cooked, boiled, drained, without salt and Mustard greens, cooked, boiled, drained, without salt.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more MagnesiumMagnesium | +38.5% |
Contains more PotassiumPotassium | +40.7% |
Contains more ManganeseManganese | +∞% |
Contains more SeleniumSelenium | +50% |
Contains more CalciumCalcium | +63.9% |
Contains more PhosphorusPhosphorus | +50% |
Contains less SodiumSodium | -60.9% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Vitamin CVitamin C | +62.1% |
Contains more Vitamin B1Vitamin B1 | +29.3% |
Contains more Vitamin B3Vitamin B3 | +15.5% |
Contains more Vitamin B6Vitamin B6 | +40.8% |
Contains more Vitamin KVitamin K | +37.8% |
Contains more FolateFolate | +44.4% |
Contains more Vitamin EVitamin E | +109.4% |
Contains more Vitamin B5Vitamin B5 | +144.9% |
All nutrients comparison - raw data values
Nutrient | ![]() |
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DV% diff. |
Vitamin K | 817µg | 592.7µg | 187% |
Manganese | 0.416mg | 18% | |
Vitamin C | 41mg | 25.3mg | 17% |
Vitamin A | 681µg | 618µg | 7% |
Vitamin E | 0.85mg | 1.78mg | 6% |
Calcium | 72mg | 118mg | 5% |
Vitamin B6 | 0.138mg | 0.098mg | 3% |
Potassium | 228mg | 162mg | 2% |
Phosphorus | 28mg | 42mg | 2% |
Magnesium | 18mg | 13mg | 1% |
Selenium | 0.9µg | 0.6µg | 1% |
Vitamin B5 | 0.049mg | 0.12mg | 1% |
Vitamin B2 | 0.07mg | 0.063mg | 1% |
Copper | 0.156mg | 0.146mg | 1% |
Protein | 1.9g | 2.56g | 1% |
Sodium | 23mg | 9mg | 1% |
Folate | 13µg | 9µg | 1% |
Polyunsaturated fat | 0.193g | 0.046g | 1% |
Vitamin B1 | 0.053mg | 0.041mg | 1% |
Calories | 28kcal | 26kcal | 0% |
Fats | 0.4g | 0.47g | 0% |
Net carbs | 3.63g | 2.51g | N/A |
Carbs | 5.63g | 4.51g | 0% |
Iron | 0.9mg | 0.87mg | 0% |
Sugar | 1.25g | 1.41g | N/A |
Fiber | 2g | 2g | 0% |
Zinc | 0.24mg | 0.22mg | 0% |
Vitamin B3 | 0.5mg | 0.433mg | 0% |
Choline | 0.4mg | 0.4mg | 0% |
Saturated fat | 0.052g | 0.012g | 0% |
Monounsaturated fat | 0.03g | 0.11g | 0% |
Tryptophan | 0.023mg | 0% | |
Threonine | 0.085mg | 0% | |
Isoleucine | 0.114mg | 0% | |
Leucine | 0.133mg | 0% | |
Lysine | 0.114mg | 0% | |
Methionine | 0.018mg | 0% | |
Phenylalanine | 0.097mg | 0% | |
Valine | 0.104mg | 0% | |
Histidine | 0.04mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.9 g
Fats:
0.4 g
Carbs:
5.63 g
Water:
91.2 g
Other:
0.87 g
Protein:
2.56 g
Fats:
0.47 g
Carbs:
4.51 g
Water:
91.78 g
Other:
0.68 g
Contains more CarbsCarbs | +24.8% |
Contains more OtherOther | +27.9% |
Contains more ProteinProtein | +34.7% |
Contains more FatsFats | +17.5% |
~equal in
Water
~91.78g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.052 g
Monounsaturated fat:
Mono. Fat
0.03 g
Polyunsaturated fat:
Poly. Fat
0.193 g
Saturated fat:
Sat. Fat
0.012 g
Monounsaturated fat:
Mono. Fat
0.11 g
Polyunsaturated fat:
Poly. Fat
0.046 g
Contains more Poly. FatPolyunsaturated fat | +319.6% |
Contains less Sat. FatSaturated fat | -76.9% |
Contains more Mono. FatMonounsaturated fat | +266.7% |