Fast foods, potato, mashed vs Kale, raw
Nutrition comparison per 100 g.
Fast foods, potato, mashed
88 kcal
Kale, raw
35 kcal
Calories
88 kcal
35 kcal
Protein
1.7 g
2.9 g
Carbs
14.7 g
4.4 g
Fiber
1.3 g
4.1 g
Sugars
0.5 g
0.8 g
Fat
2.8 g
1.5 g
Sodium
306 mg
53 mg
Key takeaways
- Kale, raw has 60% fewer calories (35 kcal vs 88 kcal).
- Kale, raw has more protein (2.9 g vs 1.7 g).
- Kale, raw has more carbs (4.4 g vs 14.7 g).
- Kale, raw has more fiber (4.1 g vs 1.3 g).
- Fast foods, potato, mashed has more sugars (0.5 g vs 0.8 g).
| Macronutrients | Fast foods, potato, mashed | Kale, raw |
|---|---|---|
| Calories | 88 kcal | 35 kcal |
| Protein | 1.7 g | 2.9 g |
| Total Fat | 2.8 g | 1.5 g |
| Total Carbohydrate | 14.7 g | 4.4 g |
| Dietary Fiber | 1.3 g | 4.1 g |
| Total Sugars | 0.5 g | 0.8 g |
| Water | 79.6 g | 89.6 g |
| Carbohydrates | Fast foods, potato, mashed | Kale, raw |
|---|---|---|
| Total Carbohydrate | 14.7 g | 4.4 g |
| Dietary Fiber | 1.3 g | 4.1 g |
| Starch | 12.1 g | ~ |
| Total Sugars | 0.5 g | 0.8 g |
| Fats & Fatty Acids | Fast foods, potato, mashed | Kale, raw |
|---|---|---|
| Total Fat | 2.8 g | 1.5 g |
| Saturated Fat | 0.6 g | 0.1 g |
| Monounsaturated Fat | 0.7 g | 0.1 g |
| Polyunsaturated Fat | 1.3 g | 0.3 g |
| Trans Fat | 0.1 g | 0.0 g |
| Omega-3 Fatty Acids | 174.0 mg | 180.0 mg |
| Omega-6 Fatty Acids | 1,163.0 mg | 138.0 mg |
| Protein & Amino Acids | Fast foods, potato, mashed | Kale, raw |
|---|---|---|
| Protein | 1.7 g | 2.9 g |
| Histidine | ~ | 69.0 mg |
| Isoleucine | ~ | 197.0 mg |
| Leucine | ~ | 231.0 mg |
| Lysine | ~ | 197.0 mg |
| Methionine | ~ | 32.0 mg |
| Phenylalanine | ~ | 169.0 mg |
| Threonine | ~ | 147.0 mg |
| Tryptophan | ~ | 40.0 mg |
| Valine | ~ | 181.0 mg |
| Alanine | ~ | 166.0 mg |
| Arginine | ~ | 184.0 mg |
| Aspartic Acid | ~ | 295.0 mg |
| Cystine | ~ | 44.0 mg |
| Glutamic Acid | ~ | 374.0 mg |
| Glycine | ~ | 159.0 mg |
| Proline | ~ | 196.0 mg |
| Serine | ~ | 139.0 mg |
| Tyrosine | ~ | 117.0 mg |
| Vitamins | Fast foods, potato, mashed | Kale, raw |
|---|---|---|
| Vitamin A (RAE) | 43.0 mcg | 769.0 mcg |
| Vitamin C | 0.0 mg | 120.0 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 0.4 mg | 0.7 mg |
| Vitamin K | 5.9 mcg | 817.0 mcg |
| Thiamin (B1) | 0.0 mg | 0.1 mg |
| Riboflavin (B2) | 0.0 mg | 0.3 mg |
| Niacin (B3) | 1.1 mg | 1.2 mg |
| Vitamin B6 | 0.1 mg | 0.3 mg |
| Folate (B9) | 9.0 mcg | 62.0 mcg |
| Vitamin B12 | 0.1 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | ~ | 0.4 mg |
| Choline | 13.4 mg | ~ |
| Minerals | Fast foods, potato, mashed | Kale, raw |
|---|---|---|
| Calcium | 18.0 mg | 254.0 mg |
| Iron | 0.3 mg | 1.7 mg |
| Magnesium | 15.0 mg | 34.0 mg |
| Phosphorus | 59.0 mg | 56.0 mg |
| Potassium | 286.0 mg | 447.0 mg |
| Sodium | 306.0 mg | 53.0 mg |
| Zinc | 0.2 mg | 0.4 mg |
| Copper | 0.0 mg | 0.3 mg |
| Manganese | 0.1 mg | 0.9 mg |
| Selenium | 0.8 mcg | 0.9 mcg |
| Sterols | Fast foods, potato, mashed | Kale, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Fast foods, potato, mashed | Kale, raw |
|---|---|---|
| Alcohol | 0.0 g | 0.0 g |
| Caffeine | 0.0 mg | ~ |
| Theobromine | 0.0 mg | ~ |
| Ash | 1.3 g | 1.5 g |
Frequently asked questions
Which has fewer calories, Fast foods, potato, mashed or Kale, raw?
Kale, raw has fewer calories: 88 kcal for Fast foods, potato, mashed vs 35 kcal for Kale, raw per 100 g.
Which has more protein, Fast foods, potato, mashed or Kale, raw?
Kale, raw has more protein: 1.7 g for Fast foods, potato, mashed vs 2.9 g for Kale, raw per 100 g.
Which has more fiber, Fast foods, potato, mashed or Kale, raw?
Kale, raw has more fiber: 1.3 g for Fast foods, potato, mashed vs 4.1 g for Kale, raw per 100 g.
Is Fast foods, potato, mashed or Kale, raw healthier?
Kale, raw is lower in calories, and Kale, raw is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.