Mushroom vs. Kale
Nutrition comparison of Mushroom and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mushroom
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mushroom and kale:
- Both kale and mushroom are high in potassium.
- Kale is an excellent source of Vitamin A, Vitamin C, Vitamin K, calcium and dietary fiber.
- Mushroom has more niacin, pantothenic acid and Vitamin B12, however, kale contains more folate.
USDA sources for nutritional information: Mushroom (Mushrooms, white, raw) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kale and mushroom contain similar amounts of calories - kale has 35 calories per 100 grams and mushroom has 22 calories.
For macronutrient ratios, mushroom is heavier in protein, heavier in carbs and much lighter in fat compared to kale per calorie. Mushroom has a macronutrient ratio of 44:47:10 and for kale, 27:41:32 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mushroom | Kale | |
|---|---|---|
| Protein | 44% | 27% |
| Carbohydrates | 47% | 41% |
| Fat | 10% | 32% |
| Alcohol | ~ | ~ |
carbohydrates
Both kale and mushroom are low in carbohydrates - kale has 4.4g of total carbs per 100 grams and mushroom has 3.3g of carbohydrates.
The carbs in kale are made of 81% dietary fiber and 19% sugar, whereas the carbs in mushroom comprise of 66% sugar and 34% dietary fiber.
dietary fiber
Kale is an excellent source of dietary fiber and it has 310% more dietary fiber than mushroom - kale has 4.1g of dietary fiber per 100 grams and mushroom has 1g of dietary fiber.
sugar
Kale and mushroom contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and mushroom has 2g of sugar.
Protein
protein
Kale and mushroom contain similar amounts of protein - kale has 2.9g of protein per 100 grams and mushroom has 3.1g of protein.
Fat
saturated fat
Both kale and mushroom are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and mushroom has 0.05g of saturated fat.
Vitamins
Vitamin C
Kale is an excellent source of Vitamin C and it has 43 times more Vitamin C than mushroom - kale has 93.4mg of Vitamin C per 100 grams and mushroom has 2.1mg of Vitamin C.
Vitamin A
Kale is an excellent source of Vitamin A and it has more Vitamin A than mushroom - kale has 241ug of Vitamin A per 100 grams and mushroom does not contain significant amounts.
Vitamin D
Mushroom has more Vitamin D than kale - mushroom has 7iu of Vitamin D per 100 grams and kale does not contain significant amounts.
Vitamin E
Kale and mushroom contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and mushroom has 0.01mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has more Vitamin K than mushroom - kale has 389.6ug of Vitamin K per 100 grams and mushroom does not contain significant amounts.
The B Vitamins
Mushroom has more niacin, pantothenic acid and Vitamin B12, however, kale contains more folate. Both mushroom and kale contain significant amounts of thiamin, riboflavin and Vitamin B6.
| Mushroom | Kale | |
|---|---|---|
| Thiamin | 0.081 MG | 0.113 MG |
| Riboflavin | 0.402 MG | 0.347 MG |
| Niacin | 3.607 MG | 1.18 MG |
| Pantothenic acid | 1.497 MG | 0.37 MG |
| Vitamin B6 | 0.104 MG | 0.147 MG |
| Folate | 17 UG | 62 UG |
| Vitamin B12 | 0.04 UG | ~ |
Minerals
calcium
Kale is an excellent source of calcium and it has 83 times more calcium than mushroom - kale has 254mg of calcium per 100 grams and mushroom has 3mg of calcium.
iron
Kale has 220% more iron than mushroom - kale has 1.6mg of iron per 100 grams and mushroom has 0.5mg of iron.
potassium
Both kale and mushroom are high in potassium. Kale has a little more potassium (9%) than mushroom by weight - kale has 348mg of potassium per 100 grams and mushroom has 318mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both mushroom and kale contain significant amounts of linoleic acid.
| Mushroom | Kale | |
|---|---|---|
| linoleic acid | 0.16 G | 0.291 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.16 G | 0.294 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Mushroom or Kale .
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 mushroom contain more calories in 100 grams?Kale and mushroom contain similar amounts of calories - kale has 35 calories in 100g and mushroom has 22 calories.
Is kale or mushroom better for protein?
Kale and mushroom contain similar amounts of protein - kale has 2.9g of protein per 100 grams and mushroom has 3.1g of protein.
Does kale or mushroom have more carbohydrates?
By weight, both kale and mushroom are low in carbohydrates - kale has 4.4g of carbs for 100g and mushroom has 3.3g of carbohydrates. the carbs in kale are made of 80% dietary fiber and 20% sugar, whereas the carbs in mushroom comprise of 70% sugar and 30% dietary fiber.
Does kale or mushroom contain more calcium?
Kale is a rich source of calcium and it has 83 times more calcium than mushroom - kale has 254mg of calcium in 100 grams and mushroom has 3mg of calcium.
Does kale or mushroom contain more potassium?
Both kale and mushroom are high in potassium. Kale has a little more potassium ( 10%) than mushroom by weight - kale has 348mg of potassium in 100 grams and mushroom has 318mg of potassium.