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Mountain yam, hawaii, cooked, steamed, without salt vs Kale, raw

Nutrition comparison per 100 g.

Mountain yam, hawaii, cooked, steamed, without 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
12 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, without salt has more fat (0.1 g vs 1.5 g).
  • Mountain yam, hawaii, cooked, steamed, without salt has more sodium (12 mg vs 53 mg).
MacronutrientsMountain yam, hawaii, cooked, steamed, without saltKale, 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
CarbohydratesMountain yam, hawaii, cooked, steamed, without saltKale, raw
Total Carbohydrate 20.0 g 4.4 g
Dietary Fiber ~ 4.1 g
Total Sugars ~ 0.8 g
Fats & Fatty AcidsMountain yam, hawaii, cooked, steamed, without saltKale, 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 AcidsMountain yam, hawaii, cooked, steamed, without saltKale, 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
VitaminsMountain yam, hawaii, cooked, steamed, without saltKale, 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
MineralsMountain yam, hawaii, cooked, steamed, without saltKale, 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 12.0 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
SterolsMountain yam, hawaii, cooked, steamed, without saltKale, raw
Cholesterol 0.0 mg 0.0 mg
OtherMountain yam, hawaii, cooked, steamed, without saltKale, raw
Alcohol ~ 0.0 g
Ash 1.1 g 1.5 g

Frequently asked questions

Which has fewer calories, Mountain yam, hawaii, cooked, steamed, without salt or Kale, raw?

Kale, raw has fewer calories: 82 kcal for Mountain yam, hawaii, cooked, steamed, without salt vs 35 kcal for Kale, raw per 100 g.

Which has more protein, Mountain yam, hawaii, cooked, steamed, without salt or Kale, raw?

Kale, raw has more protein: 1.7 g for Mountain yam, hawaii, cooked, steamed, without salt vs 2.9 g for Kale, raw per 100 g.

Is Mountain yam, hawaii, cooked, steamed, without 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.

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