Potato, flesh and skin, raw vs Kale, raw
Nutrition comparison per 100 g.
Potato, flesh and skin, raw
77 kcal
Kale, raw
35 kcal
Calories
77 kcal
35 kcal
Protein
2.0 g
2.9 g
Carbs
17.5 g
4.4 g
Fiber
2.2 g
4.1 g
Sugars
0.8 g
0.8 g
Fat
0.1 g
1.5 g
Sodium
6 mg
53 mg
Key takeaways
- Kale, raw has 54% fewer calories (35 kcal vs 77 kcal).
- Kale, raw has more protein (2.9 g vs 2.0 g).
- Kale, raw has more carbs (4.4 g vs 17.5 g).
- Kale, raw has more fiber (4.1 g vs 2.2 g).
- Potato, flesh and skin, raw has more sugars (0.8 g vs 0.8 g).
| Macronutrients | Potato, flesh and skin, raw | Kale, raw |
|---|---|---|
| Calories | 77 kcal | 35 kcal |
| Protein | 2.0 g | 2.9 g |
| Total Fat | 0.1 g | 1.5 g |
| Total Carbohydrate | 17.5 g | 4.4 g |
| Dietary Fiber | 2.2 g | 4.1 g |
| Total Sugars | 0.8 g | 0.8 g |
| Water | 79.3 g | 89.6 g |
| Carbohydrates | Potato, flesh and skin, raw | Kale, raw |
|---|---|---|
| Total Carbohydrate | 17.5 g | 4.4 g |
| Dietary Fiber | 2.2 g | 4.1 g |
| Starch | 15.4 g | ~ |
| Total Sugars | 0.8 g | 0.8 g |
| Fats & Fatty Acids | Potato, flesh and skin, raw | 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 | 10.0 mg | 180.0 mg |
| Omega-6 Fatty Acids | 32.0 mg | 138.0 mg |
| Protein & Amino Acids | Potato, flesh and skin, raw | Kale, raw |
|---|---|---|
| Protein | 2.0 g | 2.9 g |
| Histidine | 34.0 mg | 69.0 mg |
| Isoleucine | 65.0 mg | 197.0 mg |
| Leucine | 96.0 mg | 231.0 mg |
| Lysine | 105.0 mg | 197.0 mg |
| Methionine | 31.0 mg | 32.0 mg |
| Phenylalanine | 80.0 mg | 169.0 mg |
| Threonine | 66.0 mg | 147.0 mg |
| Tryptophan | 21.0 mg | 40.0 mg |
| Valine | 101.0 mg | 181.0 mg |
| Alanine | 62.0 mg | 166.0 mg |
| Arginine | 99.0 mg | 184.0 mg |
| Aspartic Acid | 472.0 mg | 295.0 mg |
| Cystine | 24.0 mg | 44.0 mg |
| Glutamic Acid | 345.0 mg | 374.0 mg |
| Glycine | 56.0 mg | 159.0 mg |
| Proline | 62.0 mg | 196.0 mg |
| Serine | 73.0 mg | 139.0 mg |
| Tyrosine | 47.0 mg | 117.0 mg |
| Vitamins | Potato, flesh and skin, raw | Kale, raw |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | 769.0 mcg |
| Vitamin C | 19.7 mg | 120.0 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 0.0 mg | 0.7 mg |
| Vitamin K | 1.9 mcg | 817.0 mcg |
| Thiamin (B1) | 0.1 mg | 0.1 mg |
| Riboflavin (B2) | 0.0 mg | 0.3 mg |
| Niacin (B3) | 1.1 mg | 1.2 mg |
| Vitamin B6 | 0.3 mg | 0.3 mg |
| Folate (B9) | 16.0 mcg | 62.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.3 mg | 0.4 mg |
| Choline | 12.1 mg | ~ |
| Betaine | 0.2 mg | ~ |
| Minerals | Potato, flesh and skin, raw | Kale, raw |
|---|---|---|
| Calcium | 12.0 mg | 254.0 mg |
| Iron | 0.8 mg | 1.7 mg |
| Magnesium | 23.0 mg | 34.0 mg |
| Phosphorus | 57.0 mg | 56.0 mg |
| Potassium | 421.0 mg | 447.0 mg |
| Sodium | 6.0 mg | 53.0 mg |
| Zinc | 0.3 mg | 0.4 mg |
| Copper | 0.1 mg | 0.3 mg |
| Manganese | 0.2 mg | 0.9 mg |
| Selenium | 0.3 mcg | 0.9 mcg |
| Sterols | Potato, flesh and skin, raw | Kale, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Phytosterols | 5.0 mg | ~ |
| Other | Potato, flesh and skin, raw | Kale, raw |
|---|---|---|
| Alcohol | 0.0 g | 0.0 g |
| Caffeine | 0.0 mg | ~ |
| Theobromine | 0.0 mg | ~ |
| Ash | 1.1 g | 1.5 g |
Frequently asked questions
Which has fewer calories, Potato, flesh and skin, raw or Kale, raw?
Kale, raw has fewer calories: 77 kcal for Potato, flesh and skin, raw vs 35 kcal for Kale, raw per 100 g.
Which has more protein, Potato, flesh and skin, raw or Kale, raw?
Kale, raw has more protein: 2.0 g for Potato, flesh and skin, raw vs 2.9 g for Kale, raw per 100 g.
Which has more fiber, Potato, flesh and skin, raw or Kale, raw?
Kale, raw has more fiber: 2.2 g for Potato, flesh and skin, raw vs 4.1 g for Kale, raw per 100 g.
Is Potato, flesh and skin, raw 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.