Which is healthier, Kale or Mahi-Mahi?

Kale wins in 7 out of 10 nutritional categories. Kale has 49 calories and 4.3g protein per 100g, while Mahi-Mahi has 85 calories and 18.5g protein.

How many calories are in Kale vs Mahi-Mahi?

Kale contains 49 calories per 100g, while Mahi-Mahi contains 85 calories per 100g.

Which has more protein, Kale or Mahi-Mahi?

Mahi-Mahi has more protein with 18.5g per 100g compared to 4.3g.

Kale vs Mahi-Mahi

Nutrition Comparison per 100g

Kale 7

3 Mahi-Mahi

Vegetables vs Fish

Side-by-Side Nutrition Facts

Nutrient	Kale	Mahi-Mahi	Better
Calories	49kcal	85kcal	Kale
Protein	4.3g	18.5g	Mahi-Mahi
Total Fat	0.9g	0.7g	Mahi-Mahi
Carbohydrates	8.8g	0g	Kale
Fiber	3.6g	0g	Kale
Sugar	2.3g	0g	Mahi-Mahi
Vitamin C	120mg	0mg	Kale
Calcium	150mg	16mg	Kale
Iron	1.5mg	1.1mg	Kale
Potassium	491mg	416mg	Kale

Macronutrient Breakdown

Kale

Protein: 4.3g Fat: 0.9g Carbs: 8.8g

Mahi-Mahi

Protein: 18.5g Fat: 0.7g Carbs: 0g

Data Source

Nutrition data sourced from the USDA FoodData Central SR Legacy database. All values are per 100g of the food item. Actual nutritional content may vary by preparation method, brand, and serving size.

Kale vs Mahi-Mahi — Key Takeaway

For protein, Mahi-Mahi leads with 18.5g per 100g. Kale is the better source of fiber at 3.6g per 100g. Kale provides 120mg of vitamin C.

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