Hedge Mustard Seeds vs. Kale
Nutrition comparison of Hedge Mustard Seeds and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
hedge mustard seeds
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in hedge mustard seeds and kale:
- Both kale and hedge mustard seeds are high in Vitamin C, calcium and potassium.
- Hedge mustard seed has more niacin, pantothenic acid and Vitamin B6.
- Hedge mustard seed is an excellent source of protein.
- Kale has signficantly more iron than hedge mustard seed.
- Kale is an excellent source of Vitamin A, Vitamin K and dietary fiber.
USDA sources for nutritional information: Hedge Mustard Seeds (Seeds, sisymbrium sp. seeds, whole, dried) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Hedge mustard seed is high in calories and kale has 89% less calories than hedge mustard seed - kale has 35 calories per 100 grams and hedge mustard seed has 318 calories.
For macronutrient ratios, hedge mustard seeds is lighter in protein, much heavier in carbs and lighter in fat compared to kale per calorie. Hedge mustard seeds has a macronutrient ratio of 15:72:13 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Hedge Mustard Seeds | Kale | |
|---|---|---|
| Protein | 15% | 28% |
| Carbohydrates | 72% | 41% |
| Fat | 13% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Hedge mustard seed is high in carbohydrates and kale has 92% less carbohydrates than hedge mustard seed - kale has 4.4g of total carbs per 100 grams and hedge mustard seed has 58.3g of carbohydrates.
dietary fiber
Kale is an excellent source of dietary fiber and it has more dietary fiber than hedge mustard seed - kale has 4.1g of dietary fiber per 100 grams and hedge mustard seed does not contain significant amounts.
sugar
Kale and hedge mustard seeds contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and hedge mustard seed does not contain significant amounts.
Protein
protein
Hedge mustard seed is an excellent source of protein and it has 316% more protein than kale - kale has 2.9g of protein per 100 grams and hedge mustard seed has 12.1g of protein.
Fat
saturated fat
Both kale and hedge mustard seeds are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and hedge mustard seed has 0.9g of saturated fat.
Vitamins
Vitamin C
Both kale and hedge mustard seeds are high in Vitamin C. Kale has 204% more Vitamin C than hedge mustard seed - kale has 93.4mg of Vitamin C per 100 grams and hedge mustard seed has 30.7mg of Vitamin C.
Vitamin A
Kale is an excellent source of Vitamin A and it has 79 times more Vitamin A than hedge mustard seed - kale has 241ug of Vitamin A per 100 grams and hedge mustard seed has 3ug of Vitamin A.
Vitamin E
Kale has more Vitamin E than hedge mustard seed - kale has 0.66mg of Vitamin E per 100 grams and hedge mustard seed does not contain significant amounts.
Vitamin K
Kale is an excellent source of Vitamin K and it has more Vitamin K than hedge mustard seed - kale has 389.6ug of Vitamin K per 100 grams and hedge mustard seed does not contain significant amounts.
The B Vitamins
Hedge mustard seed has more niacin, pantothenic acid and Vitamin B6. Both hedge mustard seeds and kale contain significant amounts of thiamin, riboflavin and folate.
| Hedge Mustard Seeds | Kale | |
|---|---|---|
| Thiamin | 0.191 MG | 0.113 MG |
| Riboflavin | 0.423 MG | 0.347 MG |
| Niacin | 16.825 MG | 1.18 MG |
| Pantothenic acid | 0.997 MG | 0.37 MG |
| Vitamin B6 | 0.778 MG | 0.147 MG |
| Folate | 95 UG | 62 UG |
Minerals
calcium
Both kale and hedge mustard seeds are high in calcium. Hedge mustard seed has 543% more calcium than kale - kale has 254mg of calcium per 100 grams and hedge mustard seed has 1633mg of calcium.
iron
Kale has signficantly more iron than hedge mustard seed - kale has 1.6mg of iron per 100 grams and hedge mustard seed has 0.11mg of iron.
potassium
Both kale and hedge mustard seeds are high in potassium. Hedge mustard seed has 512% more potassium than kale - kale has 348mg of potassium per 100 grams and hedge mustard seed has 2130mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, hedge mustard seed has more alpha linoleic acid (ALA) than kale per 100 grams.
| Hedge Mustard Seeds | Kale | |
|---|---|---|
| alpha linoleic acid | 1.451 G | 0.378 G |
| Total | 1.451 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, both hedge mustard seeds and kale contain significant amounts of linoleic acid.
| Hedge Mustard Seeds | Kale | |
|---|---|---|
| linoleic acid | 0.572 G | 0.291 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.572 G | 0.294 G |
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: Hedge Mustard Seeds (Seeds, sisymbrium sp. seeds, whole, dried) and Kale (Kale, raw) .
Hedge Mustard Seeds 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 % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 hedge mustard seeds contain more calories in 100 grams?Hedge mustard seed is high in calories and kale has 90% less calories than hedge mustard seed - kale has 35 calories in 100g and hedge mustard seed has 318 calories.
Does kale or hedge mustard seeds have more carbohydrates?
By weight, hedge mustard seed is high in carbohydrates and kale has 90% fewer carbohydrates than hedge mustard seed - kale has 4.4g of carbs for 100g and hedge mustard seed has 58.3g of carbohydrates.
Does kale or hedge mustard seeds contain more calcium?
Both kale and hedge mustard seeds are high in calcium. Hedge mustard seed has 540% more calcium than kale - kale has 254mg of calcium in 100 grams and hedge mustard seed has 1633mg of calcium.
Does kale or hedge mustard seeds contain more potassium?
Both kale and hedge mustard seeds are high in potassium. Hedge mustard seed has 510% more potassium than kale - kale has 348mg of potassium in 100 grams and hedge mustard seed has 2130mg of potassium.