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Potatoes, boiled, cooked without skin, flesh, without salt vs Kale, raw

Nutrition comparison per 100 g.

Potatoes, boiled, cooked without skin, flesh, without salt 86 kcal Kale, raw 35 kcal
Calories
86 kcal 35 kcal
Protein
1.7 g 2.9 g
Carbs
20.0 g 4.4 g
Fiber
1.8 g 4.1 g
Sugars
0.9 g 0.8 g
Fat
0.1 g 1.5 g
Sodium
5 mg 53 mg

Key takeaways

  • Kale, raw has 59% fewer calories (35 kcal vs 86 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).
  • Kale, raw has more fiber (4.1 g vs 1.8 g).
  • Kale, raw has more sugars (0.8 g vs 0.9 g).
MacronutrientsPotatoes, boiled, cooked without skin, flesh, without saltKale, raw
Calories 86 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 1.8 g 4.1 g
Total Sugars 0.9 g 0.8 g
Water 77.5 g 89.6 g
CarbohydratesPotatoes, boiled, cooked without skin, flesh, without saltKale, raw
Total Carbohydrate 20.0 g 4.4 g
Dietary Fiber 1.8 g 4.1 g
Total Sugars 0.9 g 0.8 g
Fats & Fatty AcidsPotatoes, boiled, cooked without skin, flesh, 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 10.0 mg 180.0 mg
Omega-6 Fatty Acids 32.0 mg 138.0 mg
Protein & Amino AcidsPotatoes, boiled, cooked without skin, flesh, without saltKale, raw
Protein 1.7 g 2.9 g
Histidine 38.0 mg 69.0 mg
Isoleucine 70.0 mg 197.0 mg
Leucine 103.0 mg 231.0 mg
Lysine 104.0 mg 197.0 mg
Methionine 27.0 mg 32.0 mg
Phenylalanine 76.0 mg 169.0 mg
Threonine 62.0 mg 147.0 mg
Tryptophan 27.0 mg 40.0 mg
Valine 96.0 mg 181.0 mg
Alanine 53.0 mg 166.0 mg
Arginine 79.0 mg 184.0 mg
Aspartic Acid 419.0 mg 295.0 mg
Cystine 22.0 mg 44.0 mg
Glutamic Acid 287.0 mg 374.0 mg
Glycine 51.0 mg 159.0 mg
Proline 62.0 mg 196.0 mg
Serine 75.0 mg 139.0 mg
Tyrosine 64.0 mg 117.0 mg
VitaminsPotatoes, boiled, cooked without skin, flesh, without saltKale, raw
Vitamin A (RAE) 0.0 mcg 769.0 mcg
Vitamin C 7.4 mg 120.0 mg
Vitamin D 0.0 mcg 0.0 mcg
Vitamin E 0.0 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) 1.3 mg 1.2 mg
Vitamin B6 0.3 mg 0.3 mg
Folate (B9) 9.0 mcg 62.0 mcg
Vitamin B12 0.0 mcg 0.0 mcg
Pantothenic Acid (B5) 0.5 mg 0.4 mg
Choline 13.2 mg ~
Betaine 0.2 mg ~
MineralsPotatoes, boiled, cooked without skin, flesh, without saltKale, raw
Calcium 8.0 mg 254.0 mg
Iron 0.3 mg 1.7 mg
Magnesium 20.0 mg 34.0 mg
Phosphorus 40.0 mg 56.0 mg
Potassium 328.0 mg 447.0 mg
Sodium 5.0 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
SterolsPotatoes, boiled, cooked without skin, flesh, without saltKale, raw
Cholesterol 0.0 mg 0.0 mg
OtherPotatoes, boiled, cooked without skin, flesh, without saltKale, raw
Alcohol 0.0 g 0.0 g
Caffeine 0.0 mg ~
Theobromine 0.0 mg ~
Ash 0.7 g 1.5 g

Frequently asked questions

Which has fewer calories, Potatoes, boiled, cooked without skin, flesh, without salt or Kale, raw?

Kale, raw has fewer calories: 86 kcal for Potatoes, boiled, cooked without skin, flesh, without salt vs 35 kcal for Kale, raw per 100 g.

Which has more protein, Potatoes, boiled, cooked without skin, flesh, without salt or Kale, raw?

Kale, raw has more protein: 1.7 g for Potatoes, boiled, cooked without skin, flesh, without salt vs 2.9 g for Kale, raw per 100 g.

Which has more fiber, Potatoes, boiled, cooked without skin, flesh, without salt or Kale, raw?

Kale, raw has more fiber: 1.8 g for Potatoes, boiled, cooked without skin, flesh, without salt vs 4.1 g for Kale, raw per 100 g.

Is Potatoes, boiled, cooked without skin, flesh, 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.

More Potatoes, boiled, cooked without skin, flesh, without salt comparisons