Portabella Mushroom vs. Kale
Nutrition comparison of Portabella Mushroom and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
portabella mushroom
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in portabella mushroom and kale:
- Both kale and portabella mushroom are high in potassium.
- Kale has more riboflavin and folate, however, portabella mushroom contains more niacin, pantothenic acid and Vitamin B12.
- Kale is an excellent source of Vitamin A, Vitamin C, Vitamin K, calcium and dietary fiber.
USDA sources for nutritional information: Portabella Mushroom (Mushrooms, portabella, raw) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kale and portabella mushroom contain similar amounts of calories - kale has 35 calories per 100 grams and portabella mushroom has 22 calories.
For macronutrient ratios, portabella mushroom is heavier in carbs, lighter in fat and similar to kale for protein. Portabella mushroom has a macronutrient ratio of 31:57:12 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Portabella Mushroom | Kale | |
|---|---|---|
| Protein | 31% | 28% |
| Carbohydrates | 57% | 41% |
| Fat | 12% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Both kale and portabella mushroom are low in carbohydrates - kale has 4.4g of total carbs per 100 grams and portabella mushroom has 3.9g of carbohydrates.
The carbs in kale are made of 81% dietary fiber and 19% sugar, whereas the carbs in portabella mushroom comprise of 66% sugar and 34% dietary fiber.
dietary fiber
Kale is an excellent source of dietary fiber and it has 215% more dietary fiber than portabella mushroom - kale has 4.1g of dietary fiber per 100 grams and portabella mushroom has 1.3g of dietary fiber.
sugar
Kale and portabella mushroom contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and portabella mushroom has 2.5g of sugar.
Protein
protein
Kale and portabella mushroom contain similar amounts of protein - kale has 2.9g of protein per 100 grams and portabella mushroom has 2.1g of protein.
Fat
saturated fat
Both kale and portabella mushroom are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and portabella mushroom has 0.01g of saturated fat.
Vitamins
Vitamin C
Kale is an excellent source of Vitamin C and it has more Vitamin C than portabella mushroom - kale has 93.4mg of Vitamin C per 100 grams and portabella mushroom does not contain significant amounts.
Vitamin A
Kale is an excellent source of Vitamin A and it has more Vitamin A than portabella mushroom - kale has 241ug of Vitamin A per 100 grams and portabella mushroom does not contain significant amounts.
Vitamin D
Portabella mushroom has more Vitamin D than kale - portabella mushroom has 10iu of Vitamin D per 100 grams and kale does not contain significant amounts.
Vitamin E
Kale and portabella mushroom contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and portabella mushroom has 0.02mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has more Vitamin K than portabella mushroom - kale has 389.6ug of Vitamin K per 100 grams and portabella mushroom does not contain significant amounts.
The B Vitamins
Kale has more riboflavin and folate, however, portabella mushroom contains more niacin, pantothenic acid and Vitamin B12. Both portabella mushroom and kale contain significant amounts of thiamin and Vitamin B6.
| Portabella Mushroom | Kale | |
|---|---|---|
| Thiamin | 0.059 MG | 0.113 MG |
| Riboflavin | 0.13 MG | 0.347 MG |
| Niacin | 4.494 MG | 1.18 MG |
| Pantothenic acid | 1.14 MG | 0.37 MG |
| Vitamin B6 | 0.148 MG | 0.147 MG |
| Folate | 28 UG | 62 UG |
| Vitamin B12 | 0.05 UG | ~ |
Minerals
calcium
Kale is an excellent source of calcium and it has 83 times more calcium than portabella mushroom - kale has 254mg of calcium per 100 grams and portabella mushroom has 3mg of calcium.
iron
Kale has 416% more iron than portabella mushroom - kale has 1.6mg of iron per 100 grams and portabella mushroom has 0.31mg of iron.
potassium
Both kale and portabella mushroom are high in potassium. Kale is very similar to kale for potassium - kale has 348mg of potassium per 100 grams and portabella mushroom has 364mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both portabella mushroom and kale contain significant amounts of linoleic acid.
| Portabella Mushroom | Kale | |
|---|---|---|
| other omega 6 | ~ | 0.003 G |
| linoleic acid | 0.148 G | 0.291 G |
| Total | 0.148 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: Portabella Mushroom (Mushrooms, portabella, raw) and Kale (Kale, raw) .
Portabella Mushroom g
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Daily Values (%) |
Kale g
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| KCAL % |
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5% | saturated fat | 5% |
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| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
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| UG % |
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5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does kale or portabella mushroom contain more calories in 100 grams?Kale and portabella mushroom contain similar amounts of calories - kale has 35 calories in 100g and portabella mushroom has 22 calories.
Is kale or portabella mushroom better for protein?
Kale and portabella mushroom contain similar amounts of protein - kale has 2.9g of protein per 100 grams and portabella mushroom has 2.1g of protein.
Does kale or portabella mushroom have more carbohydrates?
By weight, both kale and portabella mushroom are low in carbohydrates - kale has 4.4g of carbs for 100g and portabella mushroom has 3.9g of carbohydrates. the carbs in kale are made of 80% dietary fiber and 20% sugar, whereas the carbs in portabella mushroom comprise of 70% sugar and 30% dietary fiber.
Does kale or portabella mushroom contain more calcium?
Kale is a rich source of calcium and it has 83 times more calcium than portabella mushroom - kale has 254mg of calcium in 100 grams and portabella mushroom has 3mg of calcium.
Does kale or portabella mushroom contain more potassium?
Both kale and portabella mushroom are high in potassium. Kale is very similar to kale for potassium - kale has 348mg of potassium in 100 grams and portabella mushroom has 364mg of potassium.