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Potatoes, boiled, cooked in skin, flesh, with salt vs Kale, raw

Nutrition comparison per 100 g.

Potatoes, boiled, cooked in skin, flesh, with salt 87 kcal Kale, raw 35 kcal
Calories
87 kcal 35 kcal
Protein
1.9 g 2.9 g
Carbs
20.1 g 4.4 g
Fiber
2.0 g 4.1 g
Sugars
0.9 g 0.8 g
Fat
0.1 g 1.5 g
Sodium
240 mg 53 mg

Key takeaways

  • Kale, raw has 59% fewer calories (35 kcal vs 87 kcal).
  • Kale, raw has more protein (2.9 g vs 1.9 g).
  • Kale, raw has more carbs (4.4 g vs 20.1 g).
  • Kale, raw has more fiber (4.1 g vs 2.0 g).
  • Kale, raw has more sugars (0.8 g vs 0.9 g).
MacronutrientsPotatoes, boiled, cooked in skin, flesh, with saltKale, raw
Calories 87 kcal 35 kcal
Protein 1.9 g 2.9 g
Total Fat 0.1 g 1.5 g
Total Carbohydrate 20.1 g 4.4 g
Dietary Fiber 2.0 g 4.1 g
Total Sugars 0.9 g 0.8 g
Water 77.0 g 89.6 g
CarbohydratesPotatoes, boiled, cooked in skin, flesh, with saltKale, raw
Total Carbohydrate 20.1 g 4.4 g
Dietary Fiber 2.0 g 4.1 g
Total Sugars 0.9 g 0.8 g
Fats & Fatty AcidsPotatoes, boiled, cooked in skin, flesh, with 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 10.0 mg 180.0 mg
Omega-6 Fatty Acids 32.0 mg 138.0 mg
Protein & Amino AcidsPotatoes, boiled, cooked in skin, flesh, with saltKale, raw
Protein 1.9 g 2.9 g
Histidine 41.0 mg 69.0 mg
Isoleucine 76.0 mg 197.0 mg
Leucine 112.0 mg 231.0 mg
Lysine 114.0 mg 197.0 mg
Methionine 30.0 mg 32.0 mg
Phenylalanine 83.0 mg 169.0 mg
Threonine 68.0 mg 147.0 mg
Tryptophan 29.0 mg 40.0 mg
Valine 105.0 mg 181.0 mg
Alanine 57.0 mg 166.0 mg
Arginine 86.0 mg 184.0 mg
Aspartic Acid 457.0 mg 295.0 mg
Cystine 24.0 mg 44.0 mg
Glutamic Acid 314.0 mg 374.0 mg
Glycine 56.0 mg 159.0 mg
Proline 67.0 mg 196.0 mg
Serine 81.0 mg 139.0 mg
Tyrosine 69.0 mg 117.0 mg
VitaminsPotatoes, boiled, cooked in skin, flesh, with saltKale, raw
Vitamin A (RAE) 0.0 mcg 769.0 mcg
Vitamin C 13.0 mg 120.0 mg
Vitamin D 0.0 mcg 0.0 mcg
Vitamin E 0.1 mg 0.7 mg
Vitamin K 2.1 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) 10.0 mcg 62.0 mcg
Vitamin B12 0.0 mcg 0.0 mcg
Pantothenic Acid (B5) 0.5 mg 0.4 mg
Choline 13.5 mg ~
MineralsPotatoes, boiled, cooked in skin, flesh, with saltKale, raw
Calcium 5.0 mg 254.0 mg
Iron 0.3 mg 1.7 mg
Magnesium 22.0 mg 34.0 mg
Phosphorus 44.0 mg 56.0 mg
Potassium 379.0 mg 447.0 mg
Sodium 240.0 mg 53.0 mg
Zinc 0.3 mg 0.4 mg
Copper 0.2 mg 0.3 mg
Manganese 0.1 mg 0.9 mg
Selenium 0.3 mcg 0.9 mcg
Fluoride 49.4 mcg ~
SterolsPotatoes, boiled, cooked in skin, flesh, with saltKale, raw
Cholesterol 0.0 mg 0.0 mg
OtherPotatoes, boiled, cooked in skin, flesh, with saltKale, raw
Alcohol 0.0 g 0.0 g
Caffeine 0.0 mg ~
Theobromine 0.0 mg ~
Ash 0.9 g 1.5 g

Frequently asked questions

Which has fewer calories, Potatoes, boiled, cooked in skin, flesh, with salt or Kale, raw?

Kale, raw has fewer calories: 87 kcal for Potatoes, boiled, cooked in skin, flesh, with salt vs 35 kcal for Kale, raw per 100 g.

Which has more protein, Potatoes, boiled, cooked in skin, flesh, with salt or Kale, raw?

Kale, raw has more protein: 1.9 g for Potatoes, boiled, cooked in skin, flesh, with salt vs 2.9 g for Kale, raw per 100 g.

Which has more fiber, Potatoes, boiled, cooked in skin, flesh, with salt or Kale, raw?

Kale, raw has more fiber: 2.0 g for Potatoes, boiled, cooked in skin, flesh, with salt vs 4.1 g for Kale, raw per 100 g.

Is Potatoes, boiled, cooked in skin, flesh, 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.

More Potatoes, boiled, cooked in skin, flesh, with salt comparisons