Crimini Mushroom vs. Kale
Nutrition comparison of Crimini Mushroom and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
crimini mushroom
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in crimini mushroom and kale:
- Both kale and crimini mushroom are high in potassium.
- Crimini mushroom has more niacin, pantothenic acid and Vitamin B12, however, kale contains more folate.
- Kale is an excellent source of Vitamin A, Vitamin C, Vitamin K, calcium and dietary fiber.
USDA sources for nutritional information: Crimini Mushroom (Mushrooms, brown, italian, or crimini, raw) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kale and crimini mushroom contain similar amounts of calories - kale has 35 calories per 100 grams and crimini mushroom has 22 calories.
For macronutrient ratios, crimini mushroom is heavier in protein, heavier in carbs and much lighter in fat compared to kale per calorie. Crimini mushroom has a macronutrient ratio of 36:60:4 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Crimini Mushroom | Kale | |
|---|---|---|
| Protein | 36% | 28% |
| Carbohydrates | 60% | 41% |
| Fat | 4% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Both kale and crimini mushroom are low in carbohydrates - kale has 4.4g of total carbs per 100 grams and crimini mushroom has 4.3g of carbohydrates.
dietary fiber
Kale is an excellent source of dietary fiber and it has 583% more dietary fiber than crimini mushroom - kale has 4.1g of dietary fiber per 100 grams and crimini mushroom has 0.6g of dietary fiber.
sugar
Kale and crimini mushroom contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and crimini mushroom has 1.7g of sugar.
Protein
protein
Kale and crimini mushroom contain similar amounts of protein - kale has 2.9g of protein per 100 grams and crimini mushroom has 2.5g of protein.
Fat
saturated fat
Both kale and crimini mushroom are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and crimini 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 crimini mushroom - kale has 93.4mg of Vitamin C per 100 grams and crimini mushroom does not contain significant amounts.
Vitamin A
Kale is an excellent source of Vitamin A and it has more Vitamin A than crimini mushroom - kale has 241ug of Vitamin A per 100 grams and crimini mushroom does not contain significant amounts.
Vitamin D
Crimini mushroom and kale contain similar amounts of Vitamin D - crimini mushroom has 3iu of Vitamin D per 100 grams and kale does not contain significant amounts.
Vitamin E
Kale and crimini mushroom contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and crimini mushroom has 0.01mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has more Vitamin K than crimini mushroom - kale has 389.6ug of Vitamin K per 100 grams and crimini mushroom does not contain significant amounts.
The B Vitamins
Crimini mushroom has more niacin, pantothenic acid and Vitamin B12, however, kale contains more folate. Both crimini mushroom and kale contain significant amounts of thiamin, riboflavin and Vitamin B6.
| Crimini Mushroom | Kale | |
|---|---|---|
| Thiamin | 0.095 MG | 0.113 MG |
| Riboflavin | 0.49 MG | 0.347 MG |
| Niacin | 3.8 MG | 1.18 MG |
| Pantothenic acid | 1.5 MG | 0.37 MG |
| Vitamin B6 | 0.11 MG | 0.147 MG |
| Folate | 25 UG | 62 UG |
| Vitamin B12 | 0.1 UG | ~ |
Minerals
calcium
Kale is an excellent source of calcium and it has 13 times more calcium than crimini mushroom - kale has 254mg of calcium per 100 grams and crimini mushroom has 18mg of calcium.
iron
Kale has 300% more iron than crimini mushroom - kale has 1.6mg of iron per 100 grams and crimini mushroom has 0.4mg of iron.
potassium
Both kale and crimini mushroom are high in potassium. Crimini mushroom has 29% more potassium than kale - kale has 348mg of potassium per 100 grams and crimini mushroom has 448mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, kale has more linoleic acid than crimini mushroom per 100 grams.
| Crimini Mushroom | Kale | |
|---|---|---|
| linoleic acid | 0.04 G | 0.291 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.04 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: Crimini Mushroom (Mushrooms, brown, italian, or crimini, raw) and Kale (Kale, raw) .
Crimini 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 crimini mushroom contain more calories in 100 grams?Kale and crimini mushroom contain similar amounts of calories - kale has 35 calories in 100g and crimini mushroom has 22 calories.
Is kale or crimini mushroom better for protein?
Kale and crimini mushroom contain similar amounts of protein - kale has 2.9g of protein per 100 grams and crimini mushroom has 2.5g of protein.
Does kale or crimini mushroom have more carbohydrates?
By weight, both kale and crimini mushroom are low in carbohydrates - kale has 4.4g of carbs for 100g and crimini mushroom has 4.3g of carbohydrates.
Does kale or crimini mushroom contain more calcium?
Kale is a rich source of calcium and it has 13 times more calcium than crimini mushroom - kale has 254mg of calcium in 100 grams and crimini mushroom has 18mg of calcium.
Does kale or crimini mushroom contain more potassium?
Both kale and crimini mushroom are high in potassium. Crimini mushroom has 30% more potassium than kale - kale has 348mg of potassium in 100 grams and crimini mushroom has 448mg of potassium.