Hedge Mustard Seeds vs. Kale

Nutrition comparison of Hedge Mustard Seeds and Kale


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of hedge mustard seeds versus kale (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in hedge mustard seeds and kale:

  • Both kale and hedge mustard seeds are high in Vitamin C, calcium and potassium.
  • Hedge mustard seed has more niacin, pantothenic acid and Vitamin B6.
  • Hedge mustard seed is an excellent source of protein.
  • Kale has signficantly more iron than hedge mustard seed.
  • Kale is an excellent source of Vitamin A, Vitamin K and dietary fiber.
Detailed nutritional comparison of hedge mustard seeds and kale is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Hedge Mustard Seeds (Seeds, sisymbrium sp. seeds, whole, dried) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.


Image of Hedge Mustard Seeds src
Image of Kale src

Calories and Carbs

calories

Hedge mustard seed is high in calories and kale has 89% less calories than hedge mustard seed - kale has 35 calories per 100 grams and hedge mustard seed has 318 calories.

For macronutrient ratios, hedge mustard seeds is lighter in protein, much heavier in carbs and lighter in fat compared to kale per calorie. Hedge mustard seeds has a macronutrient ratio of 15:72:13 and for kale, 27:41:32 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Hedge Mustard Seeds Kale
Protein 15% 27%
Carbohydrates 72% 41%
Fat 13% 32%
Alcohol ~ ~

carbohydrates

Hedge mustard seed is high in carbohydrates and kale has 92% less carbohydrates than hedge mustard seed - kale has 4.4g of total carbs per 100 grams and hedge mustard seed has 58.3g of carbohydrates.

dietary fiber

Kale is an excellent source of dietary fiber and it has more dietary fiber than hedge mustard seed - kale has 4.1g of dietary fiber per 100 grams and hedge mustard seed does not contain significant amounts.

sugar

Kale and hedge mustard seeds contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and hedge mustard seed does not contain significant amounts.

Protein

protein

Hedge mustard seed is an excellent source of protein and it has 316% more protein than kale - kale has 2.9g of protein per 100 grams and hedge mustard seed has 12.1g of protein.

Fat

saturated fat

Both kale and hedge mustard seeds are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and hedge mustard seed has 0.9g of saturated fat.

Vitamins

Vitamin C

Both kale and hedge mustard seeds are high in Vitamin C. Kale has 204% more Vitamin C than hedge mustard seed - kale has 93.4mg of Vitamin C per 100 grams and hedge mustard seed has 30.7mg of Vitamin C.

Vitamin A

Kale is an excellent source of Vitamin A and it has 79 times more Vitamin A than hedge mustard seed - kale has 241ug of Vitamin A per 100 grams and hedge mustard seed has 3ug of Vitamin A.

Vitamin E

Kale has more Vitamin E than hedge mustard seed - kale has 0.66mg of Vitamin E per 100 grams and hedge mustard seed does not contain significant amounts.

Vitamin K

Kale is an excellent source of Vitamin K and it has more Vitamin K than hedge mustard seed - kale has 389.6ug of Vitamin K per 100 grams and hedge mustard seed does not contain significant amounts.

The B Vitamins

Hedge mustard seed has more niacin, pantothenic acid and Vitamin B6. Both hedge mustard seeds and kale contain significant amounts of thiamin, riboflavin and folate.

Hedge Mustard Seeds Kale
Thiamin 0.191 MG 0.113 MG
Riboflavin 0.423 MG 0.347 MG
Niacin 16.825 MG 1.18 MG
Pantothenic acid 0.997 MG 0.37 MG
Vitamin B6 0.778 MG 0.147 MG
Folate 95 UG 62 UG

Minerals

calcium

Both kale and hedge mustard seeds are high in calcium. Hedge mustard seed has 543% more calcium than kale - kale has 254mg of calcium per 100 grams and hedge mustard seed has 1633mg of calcium.

iron

Kale has signficantly more iron than hedge mustard seed - kale has 1.6mg of iron per 100 grams and hedge mustard seed has 0.11mg of iron.

potassium

Both kale and hedge mustard seeds are high in potassium. Hedge mustard seed has 512% more potassium than kale - kale has 348mg of potassium per 100 grams and hedge mustard seed has 2130mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, hedge mustard seed has more alpha linoleic acid (ALA) than kale per 100 grams.

Hedge Mustard Seeds Kale
alpha linoleic acid 1.451 G 0.378 G
Total 1.451 G 0.378 G

omega 6s

Comparing omega-6 fatty acids, both hedge mustard seeds and kale contain significant amounts of linoleic acid.

Hedge Mustard Seeds Kale
linoleic acid 0.572 G 0.291 G
other omega 6 ~ 0.003 G
Total 0.572 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 Hedge Mustard Seeds or Kale .

Note: The specific food items compared are: Hedge Mustard Seeds (Seeds, sisymbrium sp. seeds, whole, dried) and Kale (Kale, raw) .

Hedge Mustard Seeds g

()
Daily Values (%)

Kale g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does kale or hedge mustard seeds contain more calories in 100 grams?
Hedge mustard seed is high in calories and kale has 90% less calories than hedge mustard seed - kale has 35 calories in 100g and hedge mustard seed has 318 calories.

Does kale or hedge mustard seeds have more carbohydrates?
By weight, hedge mustard seed is high in carbohydrates and kale has 90% fewer carbohydrates than hedge mustard seed - kale has 4.4g of carbs for 100g and hedge mustard seed has 58.3g of carbohydrates.

Does kale or hedge mustard seeds contain more calcium?
Both kale and hedge mustard seeds are high in calcium. Hedge mustard seed has 540% more calcium than kale - kale has 254mg of calcium in 100 grams and hedge mustard seed has 1633mg of calcium.

Does kale or hedge mustard seeds contain more potassium?
Both kale and hedge mustard seeds are high in potassium. Hedge mustard seed has 510% more potassium than kale - kale has 348mg of potassium in 100 grams and hedge mustard seed has 2130mg of potassium.