Kale (Raw)vsMushrooms White (Raw)
Kale (Raw) has 35 calories and 2.9g protein per 100g. Mushrooms White (Raw) has 22 calories and 3.1g protein per 100g Mushrooms White (Raw) has more protein, Mushrooms White (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Kale (Raw) vs Mushrooms White (Raw)
Go with Mushrooms White (Raw) at just 22 kcal per 100g — 37% fewer calories.
Kale (Raw) will keep you satisfied longer with 4.1g fiber — fat and protein slow digestion while fiber adds bulk.
Kale (Raw) has both iron (1.6mg) and vitamin C (93.4mg) — vitamin C can boost iron absorption by up to 6x.
Kale (Raw) provides 254mg of calcium per 100g — a much better source for bone health.
Kale (Raw) delivers 93.4mg of vitamin C per 100g — great for immune function and skin health.
Kale (Raw) edges ahead overall with more fiber, more vitamin C — the more nutritious option for everyday eating.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Kale Raw | Mushrooms White | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 35kcal2% | 22kcal1% | +13kcal |
| Protein | 2.9g6% | 3.1g6% | <0.1g |
| Total Fat | 1.5g2% | 0.34g0% | +1.1g |
| Saturated Fat | — | <0.1g0% | — |
| Trans Fat | — | 0g | — |
| Cholesterol | — | 0mg0% | — |
| Carbohydrates | 4.4g2% | 3.3g1% | +1.2g |
| Dietary Fiber | 4.1g15% | 1.0g4% | +3.1g |
| Sugars | — | 2.0g | — |
| ✨Vitamins | |||
| Vitamin A | 241mcg27% | 0mcg0% | +241mcg |
| Vitamin C | 93mg104% | 2.1mg2% | +91mg |
| Vitamin D | — | 0.20mcg1% | — |
| Vitamin E | 0.66mg4% | <0.1mg0% | +0.65mg |
| Vitamin K | 390mcg325% | 0mcg0% | +390mcg |
| Vitamin B6 | 0.15mg9% | 0.10mg6% | +<0.1mg |
| Vitamin B12 | — | <0.1mcg2% | — |
| Folate | 62mcg16% | 17mcg4% | +45mcg |
| Thiamin (B1) | 0.11mg9% | <0.1mg7% | +<0.1mg |
| Riboflavin (B2) | 0.35mg27% | 0.40mg31% | <0.1mg |
| Niacin (B3) | 1.2mg7% | 3.6mg23% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 53mg2% | 5.0mg0% | +48mg |
| Calcium | 254mg20% | 3.0mg0% | +251mg |
| Iron | 1.6mg9% | 0.50mg3% | +1.1mg |
| Potassium | 348mg7% | 318mg7% | +30mg |
| Phosphorus | 55mg4% | 86mg7% | <0.1mg |
| Magnesium | 33mg8% | 9.0mg2% | +24mg |
| Zinc | 0.39mg4% | 0.52mg5% | <0.1mg |
| Copper | <0.1mg6% | 0.32mg35% | <0.1mg |
| Manganese | 0.92mg40% | <0.1mg2% | +0.87mg |
| Selenium | — | 9.3mcg17% | — |
🔬Nutritional Analysis
Calories: Mushrooms White (Raw) is significantly lower in calories at just 22 kcal per 100g compared to 35 kcal for Kale (Raw) — that's 59% fewer calories, making Mushrooms White (Raw) the better choice for calorie-conscious diets.
Protein: Both are similar in protein content, with Kale (Raw) providing 2.92g and Mushrooms White (Raw) providing 3.09g per 100g.
Fat: Mushrooms White (Raw) is the leaner option with 0.34g of total fat per 100g compared to 1.49g.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Kale (Raw): 241mcg vs 0mcg), Vitamin K (Kale (Raw): 390mcg vs 0mcg), Vitamin C (Kale (Raw): 93.4mg vs 2.1mg).
Key Minerals: Notable mineral differences include Calcium (Kale (Raw): 254mg vs 3mg), Manganese (Kale (Raw): 0.92mg vs 0.047mg), Sodium (Kale (Raw): 53mg vs 5mg).
Diet Suitability: Both fit a low-carb or keto diet. Both fit a low-fat diet. Both fit a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Kale (Raw) or Mushrooms White (Raw)?
- Mushrooms White (Raw) has more protein with 3.09g per 100g compared to 2.92g for Kale (Raw).
- Which is lower in calories, Kale (Raw) or Mushrooms White (Raw)?
- Mushrooms White (Raw) is lower in calories with 22 kcal per 100g versus 35 kcal.
- Is Kale (Raw) or Mushrooms White (Raw) healthier?
- It depends on your goals. Kale (Raw) has 35 calories and 2.92g protein per 100g, while Mushrooms White (Raw) has 22 calories and 3.09g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Kale (Raw) or Mushrooms White (Raw)?
- Mushrooms White (Raw) is leaner with 0.34g of fat per 100g compared to 1.49g.
- Which has more fiber, Kale (Raw) or Mushrooms White (Raw)?
- Kale (Raw) has more fiber with 4.1g per 100g compared to 1g.