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Potato, baked, flesh and skin, without salt vs Kale, raw

Nutrition comparison per 100 g.

Potato, baked, flesh and skin, without salt 93 kcal Kale, raw 35 kcal
Calories
93 kcal 35 kcal
Protein
2.5 g 2.9 g
Carbs
21.2 g 4.4 g
Fiber
2.2 g 4.1 g
Sugars
1.2 g 0.8 g
Fat
0.1 g 1.5 g
Sodium
10 mg 53 mg

Key takeaways

  • Kale, raw has 62% fewer calories (35 kcal vs 93 kcal).
  • Kale, raw has more protein (2.9 g vs 2.5 g).
  • Kale, raw has more carbs (4.4 g vs 21.2 g).
  • Kale, raw has more fiber (4.1 g vs 2.2 g).
  • Kale, raw has more sugars (0.8 g vs 1.2 g).
MacronutrientsPotato, baked, flesh and skin, without saltKale, raw
Calories 93 kcal 35 kcal
Protein 2.5 g 2.9 g
Total Fat 0.1 g 1.5 g
Total Carbohydrate 21.2 g 4.4 g
Dietary Fiber 2.2 g 4.1 g
Total Sugars 1.2 g 0.8 g
Water 74.9 g 89.6 g
CarbohydratesPotato, baked, flesh and skin, without saltKale, raw
Total Carbohydrate 21.2 g 4.4 g
Dietary Fiber 2.2 g 4.1 g
Starch 17.3 g ~
Total Sugars 1.2 g 0.8 g
Fats & Fatty AcidsPotato, baked, flesh and skin, 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 0.1 g 0.3 g
Trans Fat 0.0 g 0.0 g
Omega-3 Fatty Acids 13.0 mg 180.0 mg
Omega-6 Fatty Acids 43.0 mg 138.0 mg
Protein & Amino AcidsPotato, baked, flesh and skin, without saltKale, raw
Protein 2.5 g 2.9 g
Histidine 42.0 mg 69.0 mg
Isoleucine 80.0 mg 197.0 mg
Leucine 119.0 mg 231.0 mg
Lysine 130.0 mg 197.0 mg
Methionine 38.0 mg 32.0 mg
Phenylalanine 99.0 mg 169.0 mg
Threonine 81.0 mg 147.0 mg
Tryptophan 25.0 mg 40.0 mg
Valine 125.0 mg 181.0 mg
Alanine 76.0 mg 166.0 mg
Arginine 123.0 mg 184.0 mg
Aspartic Acid 583.0 mg 295.0 mg
Cystine 29.0 mg 44.0 mg
Glutamic Acid 427.0 mg 374.0 mg
Glycine 69.0 mg 159.0 mg
Proline 76.0 mg 196.0 mg
Serine 91.0 mg 139.0 mg
Tyrosine 58.0 mg 117.0 mg
VitaminsPotato, baked, flesh and skin, without saltKale, raw
Vitamin A (RAE) 1.0 mcg 769.0 mcg
Vitamin C 9.6 mg 120.0 mg
Vitamin D 0.0 mcg 0.0 mcg
Vitamin E 0.0 mg 0.7 mg
Vitamin K 2.0 mcg 817.0 mcg
Thiamin (B1) 0.1 mg 0.1 mg
Riboflavin (B2) 0.0 mg 0.3 mg
Niacin (B3) 1.4 mg 1.2 mg
Vitamin B6 0.3 mg 0.3 mg
Folate (B9) 28.0 mcg 62.0 mcg
Vitamin B12 0.0 mcg 0.0 mcg
Pantothenic Acid (B5) 0.4 mg 0.4 mg
Choline 14.8 mg ~
Betaine 0.2 mg ~
MineralsPotato, baked, flesh and skin, without saltKale, raw
Calcium 15.0 mg 254.0 mg
Iron 1.1 mg 1.7 mg
Magnesium 28.0 mg 34.0 mg
Phosphorus 70.0 mg 56.0 mg
Potassium 535.0 mg 447.0 mg
Sodium 10.0 mg 53.0 mg
Zinc 0.4 mg 0.4 mg
Copper 0.1 mg 0.3 mg
Manganese 0.2 mg 0.9 mg
Selenium 0.4 mcg 0.9 mcg
SterolsPotato, baked, flesh and skin, without saltKale, raw
Cholesterol 0.0 mg 0.0 mg
OtherPotato, baked, flesh and skin, without saltKale, 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, Potato, baked, flesh and skin, without salt or Kale, raw?

Kale, raw has fewer calories: 93 kcal for Potato, baked, flesh and skin, without salt vs 35 kcal for Kale, raw per 100 g.

Which has more protein, Potato, baked, flesh and skin, without salt or Kale, raw?

Kale, raw has more protein: 2.5 g for Potato, baked, flesh and skin, without salt vs 2.9 g for Kale, raw per 100 g.

Which has more fiber, Potato, baked, flesh and skin, without salt or Kale, raw?

Kale, raw has more fiber: 2.2 g for Potato, baked, flesh and skin, without salt vs 4.1 g for Kale, raw per 100 g.

Is Potato, baked, flesh and skin, 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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