Boiled Mustard Spinach vs Cooked Kale Calories

Cooked Kale has 188% more calories than boiled mustard spinach: 46 vs 16 calories per 100 g.

For protein, cooked kale has more. For fat, cooked kale has more. For carbohydrates, cooked kale has more. For fiber, cooked kale has more.

By typical serving, 1 cup of boiled mustard spinach (180 g) has 29 calories and 1 cup of cooked kale (130 g) has 60 calories.

Boiled Mustard Spinach and Cooked Kale calorie calculator

Amount of each−+Unitgramsouncescalories (same calories)

Boiled Mustard Spinach

16calories in 100 g

• Protein 1.7 g
• Fat 0.2 g
• Carbs 2.8 g

Boiled Mustard Spinach nutrition

Cooked Kale

46calories in 100 g

• Protein 3.1 g
• Fat 1.6 g
• Carbs 4.7 g

Cooked Kale nutrition

Nutrition per 100 grams

Nutrient	Boiled Mustard Spinach	Cooked Kale
Calories	16	46
Protein	1.7 g	3.1 g
Fat	0.2 g	1.6 g
Saturated fat	-	0.2 g
Carbohydrates	2.8 g	4.7 g
Fiber	2 g	4.4 g
Sugars	-	0.9 g
Sodium	14 mg	181 mg
Potassium	285 mg	373 mg
Calcium	158 mg	272 mg
Iron	0.8 mg	1.7 mg
Vitamin C	65 mg	70 mg

Boiled Mustard Spinach vs Cooked Kale: common questions

Which has more calories, boiled mustard spinach or cooked kale?

Cooked Kale has more calories per 100 g (46 vs 16).

Which has more protein, boiled mustard spinach or cooked kale?

Cooked Kale has more protein per 100 g (3.1 g vs 1.7 g).

Is boiled mustard spinach or cooked kale better for weight loss?

Boiled Mustard Spinach has fewer calories per 100 g, so you can eat more of it for the same calories. Total calories across the day matter more than any single food, and protein and fiber help with fullness.

More comparisons

Boiled Mustard Spinach

Boiled Mustard Spinach nutritionvs Cooked Mustard Greens

Cooked Kale

Cooked Kale nutritionvs Cooked Beet Greensvs Cooked Chardvs Cooked Collardvs Cooked Dandelion Greensvs Cooked Escarolevs Spinachvs Cooked Lettuce

Source: USDA FoodData Central. Boiled Mustard Spinach: FDC ID 168439. Cooked Kale: FDC ID 2709600.