What is better wheatgrass or kale?
Kale and wheatgrass have both gained popularity as nutritious green superfoods. But is one healthier than the other? Here is a detailed comparison of the nutritional benefits, tastes, costs and uses of kale vs wheatgrass to help you decide which is better for you.
Nutritional Benefits
First, let’s look at the nutritional profiles of kale and wheatgrass.
Kale Nutrition Facts
Kale is low in calories but packed with nutrients. One cup of raw kale (about 67 grams) contains:
| Nutrient | Amount |
|---|---|
| Calories | 33 |
| Fiber | 2.6g |
| Vitamin A | 2682 IU |
| Vitamin C | 134mg |
| Vitamin K | 1062mcg |
| Vitamin B6 | 0.2mg |
| Manganese | 0.3mg |
| Calcium | 150mg |
| Copper | 0.2mg |
| Potassium | 299mg |
| Magnesium | 37mg |
As you can see, kale is high in vitamin K, vitamin A, vitamin C, potassium, calcium and magnesium. It also contains iron, folate and small amounts of other vitamins and minerals.
Wheatgrass Nutrition Facts
The nutritional value of wheatgrass depends on how it is consumed. One ounce (about 28g) of fresh wheatgrass juice contains approximately:
| Nutrient | Amount |
|---|---|
| Calories | 20 |
| Protein | 2g |
| Vitamin C | 4mg |
| Iron | 0.8mg |
| Calcium | 11mg |
| Magnesium | 6mg |
| Potassium | 73mg |
| Vitamin A | 508 IU |
| Vitamin E | 0.6mg |
| Vitamin K | 0.13mcg |
Dried wheatgrass powder is even more concentrated in nutrients. One tablespoon (about 8g) contains:
| Nutrient | Amount |
|---|---|
| Iron | 2.7mg |
| Calcium | 24mg |
| Selenium | 9mcg |
| Magnesium | 16mg |
| Manganese | 0.5mg |
| Copper | 0.3mg |
| Zinc | 0.5mg |
| Potassium | 150mg |
| Vitamin C | 8mg |
| Vitamin A | 1080 IU |
| Vitamin E | 1.2mg |
| Vitamin K | 0.3mcg |
| Thiamin | 0.1mg |
| Riboflavin | 0.1mg |
| Niacin | 0.4mg |
| Vitamin B6 | 0.2mg |
| Folate | 12mcg |
As you can see from the tables above, wheatgrass is high in iron, calcium, magnesium, potassium and vitamins A, C and E. It also contains some protein and fiber.
Winner for Nutritional Value
Both kale and wheatgrass are nutrient powerhouses. Kale wins when it comes to vitamin K, vitamin C, calcium, potassium and antioxidants like quercetin. Wheatgrass is higher in iron, vitamin A, vitamin E and chlorophyll.
Overall, kale has a more complete nutritional profile with a wider variety of vitamins, minerals and antioxidants. For this reason, kale is the winner when it comes to overall nutritional value.
Taste and Texture
Taste and texture also need to be considered when comparing kale and wheatgrass.
Kale
Kale has earthy, almost bitter flavor. The leaves can taste tough and fibrous, especially when eaten raw. Massaging kale helps soften the leaves before eating or cooking.
Kale works well in salads, soups, stews, stir fries, smoothies and more. It can be eaten raw or cooked. Popular ways to enjoy kale include:
- Kale chips – baked kale leaves drizzled with oil and spices
- Sauteed kale – quickly cooked with garlic, olive oil and sea salt
- Kale salad – mixed with other veggies, nuts, seeds and a dressing
- Smoothies – blended with other fruits and veggies
- Juices – mixed with fruits like apples, lemons and ginger
Wheatgrass
Wheatgrass has a bitter, grassy taste that many find unpleasant. It is typically consumed as a fresh shot for maximum nutrition. Dried wheatgrass powder can be mixed into smoothies or other foods to make it more palatable.
Most people don’t enjoy wheatgrass for its flavor. It’s taken more as a nutritious supplement and immune system booster. The strong taste comes from the high chlorophyll content.
Winner for Taste
For taste and texture, kale is the clear winner. Kale can be made delicious in many recipes and has a more versatile flavor. Wheatgrass is extremely bitter and mostly consumed in concentrated shots for its nutrients rather than flavor.
Cost Comparison
Cost and availability are other factors when comparing these two greens.
Kale
Kale is relatively inexpensive, easy to find and available year-round. The average cost of kale is around $2-$3 per bunch or $3-$4 per pound.
It can be found at any grocery store or farmers market. Curly kale is the most common, but other varieties like dinosaur kale (lacinato kale) are becoming more available too.
Wheatgrass
Wheatgrass is harder to find and more expensive than kale. Here are some average costs:
- Fresh wheatgrass shots – $2-5 per 1-2 oz shot
- Frozen wheatgrass cubes – $10-15 for 10-20 cubes
- Wheatgrass powder – $15-30 for 3-7 ounces
- Wheatgrass tablets – $15-20 for 60-100 tablets
- Growing wheatgrass at home has an upfront cost for supplies but ends up being cheaper long-term
Overall, buying wheatgrass regularly can get very expensive compared to kale. However, growing wheatgrass at home offsets the costs over time.
Winner for Cost
Kale is widely available and inexpensive year-round. Wheatgrass is harder to find and costs significantly more, unless you grow it yourself. For affordability and availability, kale wins when it comes to cost.
Ease of Use
How easy is it to use and prepare kale versus wheatgrass on a regular basis?
Kale
Kale is very easy to use. It can be eaten raw in salads and smoothies or quickly sauteed or added to soups and meals. Curly kale requires removal of the tough stems but otherwise is simple to prepare.
Kale keeps for 5-7 days when stored properly in the refrigerator. It’s easy to buy a week’s supply at the market and use it for multiple meals.
Wheatgrass
Using wheatgrass requires a bit more effort. Here are some of the ways to consume it:
- Juicing – Wheatgrass needs to be juiced with a specialized juicer to extract the liquid.
- Growing – It takes 10-14 days to grow wheatgrass at home using trays and seeds.
- Shots – Fresh wheatgrass shots need to be consumed right away before oxidization.
- Powder – Dried wheatgrass powder must be mixed into smoothies, juices or water.
- Tablets – Wheatgrass tablets need to be taken consistently.
Overall, wheatgrass takes more equipment and planning to use regularly. Kale is much simpler to incorporate into meals and smoothies.
Winner for Ease of Use
Kale is by far easier to use, prepare and eat on a frequent basis. Wheatgrass requires juicers, growing supplies or purchasing shots, powders or tablets. The convenience of kale makes it the winner for ease of use.
Possible Health Benefits
Some of the possible health benefits associated with kale and wheatgrass include:
Kale
- Powerful antioxidant support
- Anti-inflammatory effects
- Cardiovascular benefits
- Improved detoxification
- Anti-cancer properties
- Immune system support
- Vision health
- Improved digestion
- Better blood sugar regulation
Wheatgrass
- Antioxidant activity
- May help fight cancer
- Anti-inflammatory effects
- Possible immune system boost
- May lower cholesterol
- Help treat UTIs, gout and arthritis pain
- Aid in detoxification
- Support heart health
Keep in mind that many of the benefits attributed to wheatgrass and kale still need more research. But adding either one to your diet provides nutritious vitamins, minerals and plant compounds.
Winner for Health Benefits
For possible health enhancing effects, kale and wheatgrass both shine in different areas. Kale may offer more wide-ranging benefits, especially for antioxidant content, heart health and fighting inflammation. But wheatgrass also has excellent potential to prevent disease and enhance wellbeing.
For health benefits, this one is a tie. Incorporating both kale and wheatgrass in your diet gives the advantage of their combined nutrients and antioxidants.
Growing at Home
If you want to grow your own fresh greens, both wheatgrass and kale are good options for home growing.
Kale
Kale can easily be grown in gardens, containers or raised beds. It requires:
- Full sun (at least 6 hours per day)
- Cool weather and temperatures between 60-70°F
- Moist, well-draining soil
- 2-3 months from planting to harvest
- Space for plants to grow 1-2 feet wide
There are some challenges to growing kale like pests, diseases and very hot weather. But curly kale varieties tend to be low maintenance overall. Plant it in early spring or fall for best results.
Wheatgrass
Wheatgrass can be grown indoor or outdoors by planting wheatgrass seeds in soil or hydroponically. It requires:
- Shallow trays or pots with drainage holes
- Good quality potting mix or soil
- Lots of sunlight
- Daily watering to keep moist
- Harvest in 10-14 days
Wheatgrass grows very quickly in one to two weeks. But it requires consistent moisture and care. It also continues needing to be replanted for continuous harvests.
Winner for Growing
Kale is the easier option if you want homegrown greens. It can yield longer harvests from each planting. Wheatgrass needs replanting every 1-2 weeks. Kale also has higher tolerance for different weather conditions.
For home growing, kale is typically more successful with less maintenance required overall.
Conclusion
So what’s the final verdict in the battle of kale vs wheatgrass?
Here are the key points:
- Kale is more nutritious overall, with a wider range of vitamins, minerals and antioxidants.
- Kale has a more palatable flavor and works well in recipes.
- Kale is much more affordable and accessible than wheatgrass.
- Kale is easier to eat regularly and incorporate into meals.
- Kale and wheatgrass both offer beneficial plant compounds and nutrients.
- Kale is easier to grow successfully at home.
While wheatgrass provides dense green nutrition, kale wins in terms of taste, cost, convenience and versatility. Kale can be enjoyed in many dishes and takes well to cooking.
For most people, kale is the better choice as an everyday superfood. However, drinking wheatgrass on occasion still provides a boost of nutrients and chlorophyll.
Consider enjoying kale regularly in your diet, along with the occasional