Superfood duel: Moringa vs. kale

Last updated on October 23rd, 2023 at 08:15 pm

Moringa, the horseradish tree native to India, is hailed as the most nutrient-rich plant and panacea for the body. But what’s really in it?

Superfood duel: Moringa vs. kale
Moringa, the horseradish tree native to India, is considered one of the most nutrient-rich plants on earth. But does it really live up to its reputation?

Superfood duel: Moringa vs. kale

It tolerates heat and drought, makes few demands on the soil and can grow up to 30 cm a month – the horseradish tree (Moringa oleifera) is the ideal useful plant in the tropics and subtropics. Leaves, fruits, flowers and roots – almost all parts of the plant are edible. The fact that Moringa is particularly rich in vitamins, nutrients and minerals has elevated it to the rank of the most nutritious plants.

In the case of vitamins A and C and the minerals potassium, calcium and iron, the respective content in fresh Moringa leaves is said to be many times higher than in the well-known “vital substance heavyweights” carrots, oranges, bananas, milk and spinach.

Moringa as a deceptive package

In our latitudes, however, there are no fresh Moringa leaves. Dried and ground in powder or capsule form, you can buy Moringa over the Internet or in selected (health food) stores. The prices are often astronomical, the quantity is sometimes cheated and the quality leaves much to be desired.

But even if you buy flawless, organically certified Moringa powder, is it really as nutrient-rich and healthy as it is advertised? No, unfortunately not, because as a dietary supplement you only take a few grams of the product. Converted to the daily requirement, moringa powder is the lonely front-runner only for vitamin B2. To cover your daily requirement, you need less than 10 g of the dried leaves.

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Superfood duel: Moringa vs. kale
Local kale can easily compete with moringa supplements. Above all, it is available fresh in our latitudes

Better alternative: kale

When it comes to supplying vitamins A and C as well as potassium and calcium, you can safely turn to kale. 100 g of kale, whether fresh or cooked, supply us better or – in the case of calcium – equally well with the above-mentioned vital substances than 10 g of dried moringa leaves. And there’s also an extraordinary portion of vitamin K. As far as iron content is concerned, 100 g of fresh or cooked spinach leaves are about as good as 10 g of the exotic leafy vegetable.

Moringa as a fountain of health?

Moringa preparations are said to lower blood sugar, cholesterol and blood pressure, and also have anti-inflammatory and antioxidant effects. Although there have been scientific studies on animals, it is not easy to draw conclusions about humans.

In addition, kale contains plenty of anti-inflammatory and antioxidant substances, and special dietary fibers in the cabbage vegetable are actually able to lower cholesterol levels.


  • James Jones

    Meet James Jones, a passionate gardening writer whose words bloom with the wisdom of an experienced horticulturist. With a deep-rooted love for all things green, James has dedicated his life to sharing the art and science of gardening with the world. James's words have found their way into countless publications, and his gardening insights have inspired a new generation of green thumbs. His commitment to sustainability and environmental stewardship shines through in every article he crafts.

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