Mountain yam, hawaii, cooked, steamed, with salt vs Kale, raw
Nutrition comparison per 100 g.
Mountain yam, hawaii, cooked, steamed, with salt
82 kcal
Kale, raw
35 kcal
Calories
82 kcal
35 kcal
Protein
1.7 g
2.9 g
Carbs
20.0 g
4.4 g
Fiber
~
4.1 g
Sugars
~
0.8 g
Fat
0.1 g
1.5 g
Sodium
248 mg
53 mg
Key takeaways
- Kale, raw has 57% fewer calories (35 kcal vs 82 kcal).
- Kale, raw has more protein (2.9 g vs 1.7 g).
- Kale, raw has more carbs (4.4 g vs 20.0 g).
- Mountain yam, hawaii, cooked, steamed, with salt has more fat (0.1 g vs 1.5 g).
- Kale, raw has more sodium (53 mg vs 248 mg).
| Macronutrients | Mountain yam, hawaii, cooked, steamed, with salt | Kale, raw |
|---|---|---|
| Calories | 82 kcal | 35 kcal |
| Protein | 1.7 g | 2.9 g |
| Total Fat | 0.1 g | 1.5 g |
| Total Carbohydrate | 20.0 g | 4.4 g |
| Dietary Fiber | ~ | 4.1 g |
| Total Sugars | ~ | 0.8 g |
| Water | 77.1 g | 89.6 g |
| Carbohydrates | Mountain yam, hawaii, cooked, steamed, with salt | Kale, raw |
|---|---|---|
| Total Carbohydrate | 20.0 g | 4.4 g |
| Dietary Fiber | ~ | 4.1 g |
| Total Sugars | ~ | 0.8 g |
| Fats & Fatty Acids | Mountain yam, hawaii, cooked, steamed, with salt | Kale, raw |
|---|---|---|
| Total Fat | 0.1 g | 1.5 g |
| Saturated Fat | 0.0 g | 0.1 g |
| Monounsaturated Fat | 0.0 g | 0.1 g |
| Polyunsaturated Fat | 0.0 g | 0.3 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 6.0 mg | 180.0 mg |
| Omega-6 Fatty Acids | 30.0 mg | 138.0 mg |
| Protein & Amino Acids | Mountain yam, hawaii, cooked, steamed, with salt | Kale, raw |
|---|---|---|
| Protein | 1.7 g | 2.9 g |
| Histidine | 38.0 mg | 69.0 mg |
| Isoleucine | 59.0 mg | 197.0 mg |
| Leucine | 109.0 mg | 231.0 mg |
| Lysine | 67.0 mg | 197.0 mg |
| Methionine | 23.0 mg | 32.0 mg |
| Phenylalanine | 80.0 mg | 169.0 mg |
| Threonine | 61.0 mg | 147.0 mg |
| Tryptophan | 14.0 mg | 40.0 mg |
| Valine | 70.0 mg | 181.0 mg |
| Alanine | 71.0 mg | 166.0 mg |
| Arginine | 144.0 mg | 184.0 mg |
| Aspartic Acid | 175.0 mg | 295.0 mg |
| Cystine | 21.0 mg | 44.0 mg |
| Glutamic Acid | 205.0 mg | 374.0 mg |
| Glycine | 60.0 mg | 159.0 mg |
| Proline | 61.0 mg | 196.0 mg |
| Serine | 92.0 mg | 139.0 mg |
| Tyrosine | 46.0 mg | 117.0 mg |
| Vitamins | Mountain yam, hawaii, cooked, steamed, with salt | Kale, raw |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | 769.0 mcg |
| Vitamin C | 0.0 mg | 120.0 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | ~ | 0.7 mg |
| Vitamin K | ~ | 817.0 mcg |
| Thiamin (B1) | 0.1 mg | 0.1 mg |
| Riboflavin (B2) | 0.0 mg | 0.3 mg |
| Niacin (B3) | 0.1 mg | 1.2 mg |
| Vitamin B6 | 0.2 mg | 0.3 mg |
| Folate (B9) | 12.0 mcg | 62.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.5 mg | 0.4 mg |
| Minerals | Mountain yam, hawaii, cooked, steamed, with salt | Kale, raw |
|---|---|---|
| Calcium | 8.0 mg | 254.0 mg |
| Iron | 0.4 mg | 1.7 mg |
| Magnesium | 10.0 mg | 34.0 mg |
| Phosphorus | 40.0 mg | 56.0 mg |
| Potassium | 495.0 mg | 447.0 mg |
| Sodium | 248.0 mg | 53.0 mg |
| Zinc | 0.3 mg | 0.4 mg |
| Copper | 0.1 mg | 0.3 mg |
| Manganese | 0.3 mg | 0.9 mg |
| Selenium | 0.9 mcg | 0.9 mcg |
| Sterols | Mountain yam, hawaii, cooked, steamed, with salt | Kale, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Mountain yam, hawaii, cooked, steamed, with salt | Kale, raw |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Ash | 1.1 g | 1.5 g |
Frequently asked questions
Which has fewer calories, Mountain yam, hawaii, cooked, steamed, with salt or Kale, raw?
Kale, raw has fewer calories: 82 kcal for Mountain yam, hawaii, cooked, steamed, with salt vs 35 kcal for Kale, raw per 100 g.
Which has more protein, Mountain yam, hawaii, cooked, steamed, with salt or Kale, raw?
Kale, raw has more protein: 1.7 g for Mountain yam, hawaii, cooked, steamed, with salt vs 2.9 g for Kale, raw per 100 g.
Is Mountain yam, hawaii, cooked, steamed, with salt 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.