Chanterelle Mushroom vs. Kale
Nutrition comparison of Chanterelle Mushroom and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
chanterelle mushroom
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chanterelle mushroom and kale:
- Both kale and chanterelle mushroom are high in dietary fiber and potassium.
- Chanterelle mushroom is an excellent source of Vitamin D and iron.
- Kale has more thiamin, Vitamin B6 and folate, however, chanterelle mushroom contains more niacin and pantothenic acid.
- Kale is an excellent source of Vitamin A, Vitamin C, Vitamin K and calcium.
USDA sources for nutritional information: Chanterelle Mushroom (Mushrooms, Chanterelle, raw) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kale and chanterelle mushroom contain similar amounts of calories - kale has 35 calories per 100 grams and chanterelle mushroom has 32 calories.
For macronutrient ratios, chanterelle mushroom is lighter in protein, much heavier in carbs and lighter in fat compared to kale per calorie. Chanterelle mushroom has a macronutrient ratio of 16:72:13 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chanterelle Mushroom | Kale | |
|---|---|---|
| Protein | 16% | 28% |
| Carbohydrates | 72% | 41% |
| Fat | 13% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Kale and chanterelle mushroom contain similar amounts of carbs - kale has 4.4g of total carbs per 100 grams and chanterelle mushroom has 6.9g of carbohydrates.
dietary fiber
Both kale and chanterelle mushroom are high in dietary fiber. Kale has a little more dietary fiber (8%) than chanterelle mushroom by weight - kale has 4.1g of dietary fiber per 100 grams and chanterelle mushroom has 3.8g of dietary fiber.
sugar
Kale and chanterelle mushroom contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and chanterelle mushroom has 1.2g of sugar.
Protein
protein
Kale and chanterelle mushroom contain similar amounts of protein - kale has 2.9g of protein per 100 grams and chanterelle mushroom has 1.5g of protein.
Fat
saturated fat
Both kale and chanterelle mushroom are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and chanterelle mushroom does not contain significant amounts.
Vitamins
Vitamin C
Kale is an excellent source of Vitamin C and it has more Vitamin C than chanterelle mushroom - kale has 93.4mg of Vitamin C per 100 grams and chanterelle mushroom does not contain significant amounts.
Vitamin A
Kale is an excellent source of Vitamin A and it has more Vitamin A than chanterelle mushroom - kale has 241ug of Vitamin A per 100 grams and chanterelle mushroom does not contain significant amounts.
Vitamin D
Chanterelle mushroom is an excellent source of Vitamin D and it has more Vitamin D than kale - chanterelle mushroom has 212iu of Vitamin D per 100 grams and kale does not contain significant amounts.
Vitamin E
Kale has more Vitamin E than chanterelle mushroom - kale has 0.66mg of Vitamin E per 100 grams and chanterelle mushroom does not contain significant amounts.
Vitamin K
Kale is an excellent source of Vitamin K and it has more Vitamin K than chanterelle mushroom - kale has 389.6ug of Vitamin K per 100 grams and chanterelle mushroom does not contain significant amounts.
The B Vitamins
Kale has more thiamin, Vitamin B6 and folate, however, chanterelle mushroom contains more niacin and pantothenic acid. Both chanterelle mushroom and kale contain significant amounts of riboflavin.
| Chanterelle Mushroom | Kale | |
|---|---|---|
| Thiamin | 0.015 MG | 0.113 MG |
| Riboflavin | 0.215 MG | 0.347 MG |
| Niacin | 4.085 MG | 1.18 MG |
| Pantothenic acid | 1.075 MG | 0.37 MG |
| Vitamin B6 | 0.044 MG | 0.147 MG |
| Folate | 2 UG | 62 UG |
Minerals
calcium
Kale is an excellent source of calcium and it has 15 times more calcium than chanterelle mushroom - kale has 254mg of calcium per 100 grams and chanterelle mushroom has 15mg of calcium.
iron
Chanterelle mushroom is an excellent source of iron and it has 117% more iron than kale - kale has 1.6mg of iron per 100 grams and chanterelle mushroom has 3.5mg of iron.
potassium
Both kale and chanterelle mushroom are high in potassium. Chanterelle mushroom has 45% more potassium than kale - kale has 348mg of potassium per 100 grams and chanterelle mushroom has 506mg of potassium.
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Chanterelle Mushroom (Mushrooms, Chanterelle, raw) and Kale (Kale, raw) .
Chanterelle Mushroom g
()
|
Daily Values (%) |
Kale g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does kale or chanterelle mushroom contain more calories in 100 grams?Kale and chanterelle mushroom contain similar amounts of calories - kale has 35 calories in 100g and chanterelle mushroom has 32 calories.
Does kale or chanterelle mushroom have more carbohydrates?
By weight, kale and chanterelle mushroom contain similar amounts of carbs - kale has 4.4g of carbs for 100g and chanterelle mushroom has 6.9g of carbohydrates.
Does kale or chanterelle mushroom contain more calcium?
Kale is a rich source of calcium and it has 15 times more calcium than chanterelle mushroom - kale has 254mg of calcium in 100 grams and chanterelle mushroom has 15mg of calcium.
Does kale or chanterelle mushroom contain more iron?
Chanterelle mushroom is an abundant source of iron and it has 120% more iron than kale - kale has 1.6mg of iron in 100 grams and chanterelle mushroom has 3.5mg of iron.
Does kale or chanterelle mushroom contain more potassium?
Both kale and chanterelle mushroom are high in potassium. Chanterelle mushroom has 50% more potassium than kale - kale has 348mg of potassium in 100 grams and chanterelle mushroom has 506mg of potassium.