Potatoes, boiled, cooked in skin, skin, with salt vs Kale, raw
Nutrition comparison per 100 g.
Potatoes, boiled, cooked in skin, skin, with salt
78 kcal
Kale, raw
35 kcal
Calories
78 kcal
35 kcal
Protein
2.9 g
2.9 g
Carbs
17.2 g
4.4 g
Fiber
3.3 g
4.1 g
Sugars
~
0.8 g
Fat
0.1 g
1.5 g
Sodium
250 mg
53 mg
Key takeaways
- Kale, raw has 55% fewer calories (35 kcal vs 78 kcal).
- Kale, raw has more protein (2.9 g vs 2.9 g).
- Kale, raw has more carbs (4.4 g vs 17.2 g).
- Kale, raw has more fiber (4.1 g vs 3.3 g).
- Potatoes, boiled, cooked in skin, skin, with salt has more fat (0.1 g vs 1.5 g).
| Macronutrients | Potatoes, boiled, cooked in skin, skin, with salt | Kale, raw |
|---|---|---|
| Calories | 78 kcal | 35 kcal |
| Protein | 2.9 g | 2.9 g |
| Total Fat | 0.1 g | 1.5 g |
| Total Carbohydrate | 17.2 g | 4.4 g |
| Dietary Fiber | 3.3 g | 4.1 g |
| Total Sugars | ~ | 0.8 g |
| Water | 77.8 g | 89.6 g |
| Carbohydrates | Potatoes, boiled, cooked in skin, skin, with salt | Kale, raw |
|---|---|---|
| Total Carbohydrate | 17.2 g | 4.4 g |
| Dietary Fiber | 3.3 g | 4.1 g |
| Total Sugars | ~ | 0.8 g |
| Fats & Fatty Acids | Potatoes, boiled, cooked in skin, skin, 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 | 10.0 mg | 180.0 mg |
| Omega-6 Fatty Acids | 32.0 mg | 138.0 mg |
| Protein & Amino Acids | Potatoes, boiled, cooked in skin, skin, with salt | Kale, raw |
|---|---|---|
| Protein | 2.9 g | 2.9 g |
| Histidine | ~ | 69.0 mg |
| Isoleucine | ~ | 197.0 mg |
| Leucine | ~ | 231.0 mg |
| Lysine | ~ | 197.0 mg |
| Methionine | ~ | 32.0 mg |
| Phenylalanine | ~ | 169.0 mg |
| Threonine | ~ | 147.0 mg |
| Tryptophan | ~ | 40.0 mg |
| Valine | ~ | 181.0 mg |
| Alanine | ~ | 166.0 mg |
| Arginine | ~ | 184.0 mg |
| Aspartic Acid | ~ | 295.0 mg |
| Cystine | ~ | 44.0 mg |
| Glutamic Acid | ~ | 374.0 mg |
| Glycine | ~ | 159.0 mg |
| Proline | ~ | 196.0 mg |
| Serine | ~ | 139.0 mg |
| Tyrosine | ~ | 117.0 mg |
| Vitamins | Potatoes, boiled, cooked in skin, skin, with salt | Kale, raw |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | 769.0 mcg |
| Vitamin C | 5.2 mg | 120.0 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | ~ | 0.7 mg |
| Vitamin K | ~ | 817.0 mcg |
| Thiamin (B1) | 0.0 mg | 0.1 mg |
| Riboflavin (B2) | 0.0 mg | 0.3 mg |
| Niacin (B3) | 1.2 mg | 1.2 mg |
| Vitamin B6 | 0.2 mg | 0.3 mg |
| Folate (B9) | 10.0 mcg | 62.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.4 mg | 0.4 mg |
| Minerals | Potatoes, boiled, cooked in skin, skin, with salt | Kale, raw |
|---|---|---|
| Calcium | 45.0 mg | 254.0 mg |
| Iron | 6.1 mg | 1.7 mg |
| Magnesium | 30.0 mg | 34.0 mg |
| Phosphorus | 54.0 mg | 56.0 mg |
| Potassium | 407.0 mg | 447.0 mg |
| Sodium | 250.0 mg | 53.0 mg |
| Zinc | 0.4 mg | 0.4 mg |
| Copper | 0.9 mg | 0.3 mg |
| Manganese | 1.3 mg | 0.9 mg |
| Selenium | 0.3 mcg | 0.9 mcg |
| Sterols | Potatoes, boiled, cooked in skin, skin, with salt | Kale, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Potatoes, boiled, cooked in skin, skin, with salt | Kale, raw |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Ash | 2.0 g | 1.5 g |
Frequently asked questions
Which has fewer calories, Potatoes, boiled, cooked in skin, skin, with salt or Kale, raw?
Kale, raw has fewer calories: 78 kcal for Potatoes, boiled, cooked in skin, skin, with salt vs 35 kcal for Kale, raw per 100 g.
Which has more protein, Potatoes, boiled, cooked in skin, skin, with salt or Kale, raw?
Kale, raw has more protein: 2.9 g for Potatoes, boiled, cooked in skin, skin, with salt vs 2.9 g for Kale, raw per 100 g.
Which has more fiber, Potatoes, boiled, cooked in skin, skin, with salt or Kale, raw?
Kale, raw has more fiber: 3.3 g for Potatoes, boiled, cooked in skin, skin, with salt vs 4.1 g for Kale, raw per 100 g.
Is Potatoes, boiled, cooked in skin, skin, 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.